Quote:
Originally Posted by gandktahoe
Less weight, more reps. If you are leg pressing 210 lbs you are building mucho muscle. You need to use less weight and go for reps to tone what is there. At least this is what I have been told in the past. I have been doing 3 sets of 35 reps on the abductor and adductor machines with 50 lbs. My legs are getting slimmer and more defined. Do the same thing with the leg presses and curls. This should help.
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That's really great that you're noticing improvement from the adductor abductor machine. I never got a thing out of that contraption except sore hips lol!
I sort-of agree with you on the less weight, more reps, but it's not quite the same idea as I usually see women doing - I pick a weight that I can JUST BARELY do at higher reps. For me right now, that's 180 pounds for 5 sets of 15 after doing three sets of squats, 8 reps each with 25 a side (95 pounds total). I can leg-press 360 if I do three sets of 8, and Vanity and I have very similar builds and size, so 210 would NOT build very much muscle on either of us, I can assure you.
Yukonrose, drop your weight back a LITTLE, and do longer sets. You should still feel it for days.
My current combination (that seems to be working) is:
3 sets of 8 deep squats, 95 pounds (glutes and quads) (warmup, activates quads)
followed by
5 sets of 15 leg press, 2 plates a side (180 pounds) (really warms up quads)
followed by:
10 sissy squats with no weight (stretches out quads while they are flexing - good for elongation)
superset with
10 seated leg extensions with 30 pounds (pumps them up and fills them with blood)
(repeat superset 2 or 3 times)
On a separate day, I do stationary lunges, hack squats, deadlifts and leg curls for glutes and hamstrings.
You should find your inner thighs being hit by the deep squats if you take a wide stance, and as I've mentioned, I never really got anything out of the adductor/abductor machine, but if it works for you, try it. I've always been nervous about building width in my thighs from that sort of work, so I tend to avoid it.