Strength Training Causes Bulky Legs…

by: Jayson Hunter RD, CSCS

If you believe this title then please read on because it couldn't be farther from the truth.   

Want to have lean legs without any of the bulk?

Of course you do what women doesn't want that.

One great way to do this is to peform your leg exercises in single leg fashion.  So instead of performing squats and deadlifts you will do lunges, single leg squats, step ups, and lateral lunges. 

Training with these types of movements will get your legs lean and tone without all the bulk.  Now you still need to work with moderately heavy weights, but you will be doing so in a circuit fashion so that you are moving the entire time with minimal rest. 

The reason for this is because in a circuit pattern while training one leg at a time you will get in more reps which burns more [tag]calories[/tag] in a shorter amount of time.  Here is an example of a leg circuit for lean shapely legs.

Lateral Lunge:  Step to your right side and lunge down to a chair or bench.  Repeat with the other leg to the other side.  Alternate this back and forth for 8 reps each leg.

Rest 30 seconds and then complete single-leg leg curls for 8 reps each leg.

Rest 30 seconds and perform alternating step ups to a bench for 8 reps each leg. 

Rest 1 minute and repeat this circuit 2 more times. 

Make sure to include some [tag]cardio interval training[/tag] into your workout routine as well to maximize your [tag]metabolic[/tag] furnace and burn mega calories. 

You can follow a 20 minute workout of elliptical, bike or treadmill in this fashion.  Sprint or peform max effort for 30 seconds and then peform a moderate pace for 60-90 seconds.  Then repeat 30 seconds max effort followed by 60-90 seconds moderate effort.  Complete this pattern for 20 minutes. 

The work you do in these 20 minutes will far surpass any work you do for 45 minutes on a cardio machine at a constant pace. 

If you want to burn mega calories when you are at the gym and have lean tone legs then follow this leg routine as well as perform all cardio in an interval type fashion.

Don't forget to continue to eat your lean [tag]protein[/tag], whole-grain starches and high fiber fruits and [tag]vegetables[/tag] to make sure you are not exercising this hard without [tag]fat loss[/tag].  Your nutrition and exercise go hand in hand if you want to reduce your waistline so also take in your Prograde post workout shake after every workout to maximize recovery and allow you to workout at 100% for your next workout.