Having a pair of ripped thighs can add shape to your body and improve the symmetry of your physique. Increasing definition in your thighs requires developing muscle all over your body and decreasing your body fat percentage. Including specialized leg training in your total body workout routine can help you get ripped thighs worthy of the bodybuilding stage.
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Train your legs separately from any other muscle group. Include exercises that target each muscle in your lower body in each workout, including your quadriceps, hamstrings, glutes and calves. Lift resistance heavy enough to challenge your muscles; completing 12 repetitions should be difficult. Allow 24 to 48 hours between leg workouts.
Begin your leg workouts with compound exercises that recruit multiple muscles at the same time to stimulate muscle development. Perform exercises such as the leg press, barbell squats and dumbbell lunges to work your quadriceps, hamstrings, glutes and calves at the same time. Execute each exercise for four sets of eight to 10 repetitions.
End your workouts with isolated exercises that target each muscle group individually, which helps correct any imbalances or asymmetry. Execute exercises such as leg extensions, lying hamstring curls, seated hamstring curls, standing calf raises and seated calf raises. Perform each exercise for eight to 10 repetitions.
Include 40 to 50 minutes of cardiovascular exercise after lifting weights when your glycogen levels are depleted, so your body is more likely to turn to stored fat as a fuel source. Ride the stationary bike at a fast pace with light resistance, pedal on the elliptical machine at a fast pace with light resistance or walk at an incline on the treadmill. Engage in cardio workouts five to six days per week.
Follow a healthy diet to help you shed body fat. Consume low-fat protein, such as fish, lean meats, skinless chicken, ground turkey, eggs, nuts and legumes, to help rebuild and repair your muscles. Eat complex carbohydrates, such as whole grains, vegetables and fruits to provide your body with a source of energy and improve your performance during workouts.
- ExRx.net: Thigh Exercise Menu
- "Personal Fitness Trainer Manual: Fundamentals"; National Federation of Professional Trainers; 2008
- "Sports Nutrition Manual"; National Federation of Professional Trainers; 2006