Legs:
-barbell squats
-leg curls
-superset with reverse lunges (pictured)
-leg extensions
-superset with walking lunges
-glute bridges
TIP OF THE DAY: If you’re looking to really grow your leg muscles (NOTE: ladies, “growing” leg muscles will enable you to develop tone and shape to your legs not bulk), you want to make sure you are going through a full range of motion. For instance, in a squat, begin at the very top in a solid stance, moving down deep and then returning to that upright standing stance. When you go through the full range of motion, you stimulate the full muscle fiber, which is necessary for growth. While pulsing movements serve their own purpose, bouncing up and down in a movement or preforming only a percentage of the motion will inhibit your results.
Hi Lauren,
I'm looking to build a leaner physique but I also want to build muscle. I was wondering what some examples of carbs you eat to help keep your calories up?
THanks!
Hi there!
Carb quality is EXTREMELY important! Carbs are not to be feared – they are a source of energy for your body & workouts; they really aid in building toned, lean muscle, but to stay lean your carbs must be complex and low on the glycemic index. My favorite carbs include quinoa (over brown rice), sweet potatoes, and old fashioned oats!