ShapeFit.com

truthseeker · Joined: 18 Jun 2007 Posts: 18

I have reach my goal as far as loosing weight. I am looking pretty toned but I think my legs need muscle. They are a little too lean for my liking. I think I will feel and look more balanced if I added more muscle to my legs. To add muscle I know I am going to have to alter my diet. I've been doing a lot of fruits and veggies and lean meats. But to build muscle what type of diet is going to give me the best results?? Are there any supplements you can suggest as well?? Right now I do the stairmaster (revolving steps), squats, lunges and the leg press. To add muscle do I need to keep increasing my weights? I learned how to take the weight off but I'm clueless about building muscle. lol. Please help.

swanso5 · Posted: Fri Jan 11, 2008 3:14 am Post subject:

- diet will be the same but with more cal's and you cana dd in some extra bread, rice and pasta...these will be added in the 2 meals following your training or 3hrs after training whichever comes first as well breakfast to keep fat storage at bay...don't increase all at once though...you should probably even maintain your new staus for 4 - 6 weeks before doing anything else
- no supp's needed
- leave the stairmaster alone as well as leg press...stick with squats, deadlifts, lunges, sprints and bleacher runs if you one around
- rule number one for muscle growth - progression...this means increasing your wts everytime you can which for legs should be everytime
- maybe check out Chad Waterbury's Perfect 10 program and use for legs as well as your normal program which should probably be one of his too (Waterbury Method maybe)

Boss Man · Posted: Fri Jan 11, 2008 5:18 pm Post subject:

You could add a Glutamine to your supp arsenal for recovery, sleep and immune function, but you don't need anything else, and you only need that if you want to, it isn't one of those must have supps..

Maybe a Protein shake after workouts, but those are it if at all. Food should be your main priority for now.

Screw stairmaster as well, if you're wanting Leg bulk, cardio would be better on something like an Exercise bike, if you do any Cardio, to workout Cardiovascularly without any loadbearing of the upper body on the Legs. Keeps them less fatigued.

truthseeker · Joined: 18 Jun 2007 Posts: 18

Thank you both for the replies. One more thing. I had been working legs 2x's a week. Would working them more than that be overtraining??

swanso5 · Posted: Sat Jan 12, 2008 2:55 am Post subject:

normally it probably but the perfect 10 program allows you to alter wt, exercises etc...if you're not gonna do this or a full body plan than 2/week is all you can probably do

SarahPT · Joined: 09 Sep 2006 Posts: 583 Location: Western Maine

Yup, just eat more food. One mistake a lot of people make when trying to build muscle is limiting carbs. The body needs carbs to build those muscles. And yes, keep increasing the weight you lift. Also add stiff leg deadlifts to your routine to more directly target your hamstrings. Just make sure when you increase the weight you are lfiting that you are still using proper form. It's challenging!