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    reducing quads

    I know a lot of people have the opposite problem.....but my quads are too big, I am trying to reduce them.

    Any suggestions? I never train them with weights but somehow they are still way more built up than I would like. It is just genetics. (Or perhaps it is in the drinking water...I live in the same town as Quadzilla, LOL)

    I even have a hard time finding pants to fit because everything that fits the rest of me is always too tight in the leg.

    Any tips on a training program to reduce leg size? I already do plenty of cardio.

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    Do one of Dr. Pain's 25 set workouts, the overtraining will cause them to shrink.

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    No offense, but is the size fat or muscle?



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    I had that problem. But since cleaning up my nutrition and doing more cardio my quads have gained shape and gone down in size.
    "When I use the word intensity I mean the ability to continue past and through the pain barrier where your mind pleads to stop and in fact convinces your body that you have hit failure, but you push through. How far you push through that barrier is the level of intensity with which you train." -- Twin Peak

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    None taken....

    It's solid muscle. That's why it's so hard to reduce.

    I have a muscular build in general, partly due to genetics and partly due to sports as a child.

    The quads are just too big though. I'd like to have the muscle look longer and more stretched out. I do stretch often and I have great flexibility. I have tried everything....I might be just stuck with them

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    I thought mine were solid to. And destined for baggy jeans forever, but it worked for me. Give it a try.

    Unfortunately I started the dieting and cardio at the same time so not sure if either one alone would have done it.
    "When I use the word intensity I mean the ability to continue past and through the pain barrier where your mind pleads to stop and in fact convinces your body that you have hit failure, but you push through. How far you push through that barrier is the level of intensity with which you train." -- Twin Peak

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    Thanks for the tips....

    How much cardio do you recommend?

    I normally run for 5 miles once a week and do elliptical or treadmill walk/run 30 min 3 x a week. Sometimes I will mix it up on a nice day and do roller blading or a bike ride as a substitute.

    Do you think I should be working up to doing an hour for each session?

    How many x's a week did you go for best results?

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    I was doing either stairmaster or eliptical for 60 minutes 4-5 times a week. but it looks like your already doing alot of cardio.

    Maybe look into the diet. Or try upping your reps on your leg exercises to more like 15-25 rep/sets.
    "When I use the word intensity I mean the ability to continue past and through the pain barrier where your mind pleads to stop and in fact convinces your body that you have hit failure, but you push through. How far you push through that barrier is the level of intensity with which you train." -- Twin Peak

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    Well, I guess I would do a lot of cardio and leg work-outs would be high reps, low weight.



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    My suggestion is to train your legs up to 6 days per week. Use compound movements like squats, lunges, step ups, leg presses, etc. Use sets of 30 + reps with little rest between sets. Continue your cardio as well. You must run them into the ground to shrink em. Good luck!





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    Originally posted by gopro
    My suggestion is to train your legs up to 6 days per week. Use compound movements like squats, lunges, step ups, leg presses, etc. Use sets of 30 + reps with little rest between sets. Continue your cardio as well. You must run them into the ground to shrink em. Good luck!

    ha! so I was right.

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    hmmm....thought you need to stop using them to shrink them....and lower cals....

    just read something interesting here's an exerpt from a T-mag article

    Maxim # 2: To lose muscle, you must temporarily stop training it.

    Yes, there are ways to train muscle and minimize (not stop) hypertrophy, but if you're serious about losing mass, you must allow for (gasp!) atrophy to set in. That means not only stopping any direct work for at least a month, but also being very observant of any indirect tension you may be placing on the muscle. So for instance, if you want to lose mass from the trunk, this isn't a good time to do powerlifting. If you want to reduce your thighs, be careful of the amount of work they get from aerobics.

    Understand that there's a difference between detraining — the physical and hormonal consequence of complete cessation of training — and specialized atrophy. So long as the usual level of tension is maintained for the rest of the body, detraining shouldn't be a problem. With athletes who like to do high intensity work, which usually innervates all muscle groups, I generally advise focusing on machine and isolation work for the other groups during the planned atrophy period. This maintains strength levels while minimizing inadvertent work.


    Maxim # 3: To lose muscle, you must reduce calories.

    Muscle is a tissue, which requires energy for maintenance or growth, and it'll decay in a hypocaloric environment. If you avoid training a muscle but eat enough or too many calories, the result might not be a reduction in muscle tissue but a reduction of resting muscular tension, commonly called tone, that will leave those big thighs every bit as stocky, but now soft and undefined.

    But just as I wrote before, specialization doesn't require nearly the same caloric change as bulking and cutting. A reduction of about 250 calories a day should speed atrophy while shrinking some fat stores but minimizing other muscle loss.


    here's the link to the whole article
    http://www.t-mag.com/articles/207spec.html

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    Lightbulb reducing quads

    just a little thought about the quad coment. i have big solid quads too, and my advice is to watch the diet. for people like us who work out all the time, sometimes we don't realize that maybe we are eating too much. i didnt realize i was picking too much till i put on 5lbs. it hit me when i recently had knee surgery and i really had to watch b/c i couldnt work out! i droped the wt. and the bulk! hey, maybe thats not it but i just wanted to give you my experence! and sometimes we need a little rest, try eating clean, writing down all that you put into your mouth, drink lots of water and rest for 1 week, it might be what you need, dont be so hard on yourself, and when you look in the mirror for 1 week dont look at that part of your body. I know sounds really oprah, but sometimes its all in our minds and what we keep pumping into our brains!
    N/A

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    Run, back in the day before I got back into weight training I would run twice a day, once in the morning and once at night and I lost alot of weight and muscle to.
    Cool

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