Many people worry about weight lifting for the lower body as they fear it will cause them to develop large bulky muscles that make them look more manly than anything.
The good news is that weight training definitely does not have to cause you to look this way as long as you know how to properly plan out your workout program.
If you aren’t careful though, then you could find that you start to develop lower body thickness, so it’s vital to learn the right way to track.
Let’s go over some main points to keep in mind.
Keep The Rep Range Higher
The very first thing that you should be doing is aiming to keep the rep range slightly higher when doing your leg workouts. To build serious muscle, you would use a rep range of 6-8 reps, so for longer, leaner looking legs, go with a rep range of 10-15 instead.
Some females will take this up to 20, but there really isn’t much benefit to going beyond 15 reps. If you’re doing 20, you’re likely not using a challenging enough weight.
Use A Challenging Yet Lighter Weight
Speaking of weights, this brings us to our next point – to avoid building bulky legs, you want to make sure that your legs are challenged with the weight that you’re using, but that the weight isn’t extremely heavy.
Since heavy lifting is what promotes an increase in lower body size, you want to avoid this if you can. Use a weight that allows you to get up to 10-15 reps at which point you then begin to experience fatigue.
If you can get to 15 reps and feel as though you could keep going, that’s your signal to increase the weight slightly so it’s more challenging.
Focus On Plyometric Movements
The third thing that you should focus on to avoid bulky legs and get a more streamlined look instead is to focus on plyometric movements. This means performing plenty of exercises such as jump squats, jump lunges, and other rebounding movements.
These are excellent for adding lower body strength without causing a high amount of bulk to occur. They’ll also really help to boost your metabolic rate as well, so that’s another very nice advantage to using them.
Track Your Diet
Finally, last but not least, you want to make sure that you’re definitely tracking your diet. If you take in too many calories, that can also encourage greater rates of muscle growth as well, so could land you with slightly larger legs.
If you’re using a maintenance diet plan or a reduced calorie diet plan for fat loss, then you’ll never be able to build larger muscles due to the fact that you aren’t providing an excess amount of energy to build the muscle out of.
So there you have the top tips to remember about building your legs to be long and lean rather than thick and bulky. Keep these in mind and you’ll easily create the look that you’re after.