Guide SUPERIOR LEG DAY 🍑

[candycaro]

if your hands are too small to hold multiple 45 lb plates, try literally just holding a barbell as if you would with a zercher. Or if you're comfortable on the upper shelf of your traps. You can rack up enough weight to actually struggle that way. Easy to warm up too.

then I feel the weight in all the wrong places though. Idk I just don’t like the bench anymore. I used to be there all the time. Also my back is so carved out from rdls and good mornings that it looks like a hole in my back from some angles. I don’t really need to improve further on the back lol. I really just want bigger glutes but it’s hard to grow when you want to keep your abs in summer. Generally I just want to change aspects on my physique now that can’t be changed by simply working out, a smaller waist f.e. And I’ve already grown my lats and naturally broad shoulders to the extent that some people (although they might be jealous) say it looks masculine. I think I’m at the tipping point though.

 

[johnfkennedy]

then I feel the weight in all the wrong places though. Idk I just don’t like the bench anymore. I used to be there all the time. Also my back is so carved out from rdls and good mornings that it looks like a hole in my back from some angles. I don’t really need to improve further on the back lol. I really just want bigger glutes but it’s hard to grow when you want to keep your abs in summer. Generally I just want to change aspects on my physique now that can’t be changed by simply working out, a smaller waist f.e. And I’ve already grown my lats and naturally broad shoulders to the extent that some people (although they might be jealous) say it looks masculine. I think I’m at the tipping point though.

tbh it's a very shallow opinion to say that kind of thing looks masculine. I would reserve that only for like Vickie Gates or someone like her. Inside the gym there's rarely a guy who thinks women working out for strength is too masculine. I don't know your core workout routine but I'd say trim it down to just ribcage -> hips and hips -> ribcage in two movements 2x a week. And also spam leg extensions

 

[candycaro]

tbh it's a very shallow opinion to say that kind of thing looks masculine. I would reserve that only for like Vickie Gates or someone like her. Inside the gym there's rarely a guy who thinks women working out for strength is too masculine. I don't know your core workout routine but I'd say trim it down to just ribcage -> hips and hips -> ribcage in two movements 2x a week. And also spam leg extensions

I’m never on the leg extension machine cause I want to keep my legs as slim as possible tbh. I’ve been thinking about growing them next winter arc, but I’m so unsure though. Feels great to have skinnier legs but ik people like Jessica bickling look that way because of big quads. Such a dilemma damn. I wish I looked like poppi Louiz and was looking up to her for a while, she also made me want to grow out my quads a bit but then I found out she got a bbl (it’s not obvious at all and I only found out in the depths of reddit). Also my core routine is basically just decline weighted abs and I used to do hanging leg raises but I stopped doing them cause I felt decline weighted abs are just so much more efficient.

 

[johnfkennedy]

I’m never on the leg extension machine cause I want to keep my legs as slim as possible tbh. I’ve been thinking about growing them next winter arc, but I’m so unsure though. Feels great to have skinnier legs but ik people like Jessica bickling look that way because of big quads. Such a dilemma damn. I wish I looked like poppi Louiz and was looking up to her for a while, she also made me want to grow out my quads a bit but then I found out she got a bbl (it’s not obvious at all and I only found out in the depths of reddit). Also my core routine is basically just decline weighted abs and I used to do hanging leg raises but I stopped doing them cause I felt decline weighted abs are just so much more efficient.

It's significantly harder to build them than to thin em out. I personally believe that thicker legs create a fuller form and can help w/ that aesthetic you're chasing. decline weighted abs are perfect but try roman chairs with ankle weights if you can those are a lot easier to smash out instead of hanging leg raises.

 

[candycaro]

It's significantly harder to build them than to thin em out. I personally believe that thicker legs create a fuller form and can help w/ that aesthetic you're chasing. decline weighted abs are perfect but try roman chairs with ankle weights if you can those are a lot easier to smash out instead of hanging leg raises.

Ughhh I just don’t know what to choose. Keep my slim legs or sacrifice them for a smaller waist illusion. I get what you’re saying about it being hard to build them but I know I can get there quick. My quad genetics are great, I used to be overweight and I bike like I have lost my mind. Never had not kinda jacked quads. After just loosing some weight (no gym) people told me my quads look athletic.

 

[johnfkennedy]

Ughhh I just don’t know what to choose. Keep my slim legs or sacrifice them for a smaller waist illusion. I get what you’re saying about it being hard to build them but I know I can get there quick. My quad genetics are great, I used to be overweight and I bike like I have lost my mind. Never had not kinda jacked quads. After just loosing some weight (no gym) people told me my quads look athletic.

I understand what you mean ig. Some of my female gym-bros avoid this by explicitly not training adductors and it kind of works? You have to have great genetics with low quad insertions for a good sweep but you can keep your thigh-gap and have tree trunks at the same time if you're careful.

 

[candycaro]

I understand what you mean ig. Some of my female gym-bros avoid this by explicitly not training adductors and it kind of works? You have to have great genetics with low quad insertions for a good sweep but you can keep your thigh-gap and have tree trunks at the same time if you're careful.

You have female gym bros? Bruh I have 0 gym bros. Also I can’t tell if my quad insertions are high or low. Can I pm you?

 

[johnfkennedy]

You have female gym bros? Bruh I have 0 gym bros. Also I can’t tell if my quad insertions are high or low. Can I pm you?

sure! no idea how it works on this site I'm new.

 

[Deleted Member 62079]

It’s like a glute and lower back focused version of a squat

Ohh I see, that’s gonna look so fruity in the gym. I always feel like someone is looking when I do something similar lmao

My face is busted lol.

I wouldn’t say that

I need the dopamine kick that comes from posing in the mirror constantly. But my form I worsening rn as I’ve been out of the gym for like a week now and my nutrition is fucked as well. Gonna get back into it asap though

It’s probably the rotting you’re doing on here that’s the issue I get it tbh

 

[candycaro]

Ohh I see, that’s gonna look so fruity in the gym.

100%

I wouldn’t say that

Nah I got surgery (removed the metal plates from my original bimax) a couple of days ago, it’s swollen

It’s probably the rotting you’re doing on here that’s the issue I get it tbh

100%

 

[beckcity04]

also hit adductors for some mild shaping and general lower body fitness ish

 

[candycaro]

also hit adductors for some mild shaping and general lower body fitness ish

I prefer not to because adductors are hit indirectly anyways and growing them a lot makes your legs seem less slim and you might loose your thigh gap

 

[Wima]

Holy cardio

 

[johnfkennedy]

Holy cardio

 

[candycaro]

@vyctor

 

[candycaro]

@muttthal_2

 

[Exeggutor]

I see you are a strong and thick woman.

 

[candycaro]

I see you are a strong and thick woman.

It’s pointless. Not even fishing atp just being real. I could be fully fat or skinny like a stick and I’d be having the same exact experience.

 

[Canthopexular]

View attachment 128904I’ve seen way too many threads lately spreading straight-up gym nonsense.
As someone who lifts heavy, actually tracks progress and whose gains speak for themselves I have to clear a few things up.

Real talk: If you’re not training your entire body, you’re not just limiting your aesthetics, you’re capping your strength.

Building huge glutes while neglecting your upper body? Sounds cute… until you can’t set up your own barbell or carry your weights. And let’s be real a toned back makes any backless dress hit different.
And strong shoulders give you that snatched waist illusion.

So yes, you need legs but you need power up top to actually build them. (If y‘all like this thread i can do an upper routine as well).

ABOUT STRUCTURE

• Strategic exercise order (shortened → lengthened → unilateral → finishers)
• Proper rep range (6–8 for growth, 20+ for finishers)
• Balance & symmetry (correcting imbalances = better aesthetics & injury prevention)
• Full-body strength (helps you actually do the damn workout)
• Consistency > Burnout (I train legs every other day currently, due to an upper body strain, but normally: 3x legs, 2x upper = chef’s kiss.)

MY CURRENT ROUTINE

Designed for shelf, underbutt, width & symmetry

• Hip Thrust Machine – 135kg / 298lbs (plus starter weight of like 20kg/45lbs)
  → Heavy thrusts to build glute shelf & peak glute power (shortened position)
  → 3 sets, 6–7 reps
• RDLs with Barbell – 70kg / 154lbs
  → Stretch-based movement for the glute-ham tie-in (lengthened position)
  → 3 sets, 7–8 reps
  ⚠ Requires upper body strength to hold the bar. Weak lats = weak RDLs.
• Abductor Machine – 95kg / 209lbs
  → Side glute width, roundness & outer fullness
  → 3 sets, 20–25 reps total (I do ~8 forward-lean, ~10 leaned back)
• Smith Machine Good Mornings – 105kg / 231lbs
  → Controlled hinge for posterior chain development for a hot lower back and glute shelf
  → 3 sets, 7–8 reps
  → Amazing for posture + glute depth
• Step-Ups with Kettlebells – 18kg / 40lbs per hand
  → Unilateral glute builder, knee stability & real-world strength
  → 3 sets right leg, 2 sets left leg (correcting imbalance)
• Cable Kickbacks – 75kg / 165lbs
  → Upper glute detail, mind-muscle connection
  → 3 sets right, 2 sets left, ~7 reps
  → Tip: don’t swing – slow squeeze, full control
• Calf Press on Leg Press (quick hack) – 125kg / 276lbs
  → Widen your lower leg silhouette & finish with fire
  → 2-3 sets, 20 reps (burnout)
• Single-Leg Press (Right only) – 77kg / 170lbs
  → Targeting right-side imbalance, strength & symmetry
  → 3 sets, 7 reps
  ➤ I save this for last because if I do it earlier, my right leg gets so fried that it messes with every bilateral movement after. This way I can just kill it at the end without compromising anything else.

Many right handed people have this imbalance where the right leg is weaker as it’s more of the “finessing” leg, while the left bluntly carries weight. Can vary from person to person. You’ll notice which is weaker as you go.

Added a pic for credit, lol. The gains don’t lie.
(and yes we’re still chopped in the face. living that gymcel life)

Holy fatigue. Start doing 2x6-8.

 

[Solmoonbear]

View attachment 128904I’ve seen way too many threads lately spreading straight-up gym nonsense.
As someone who lifts heavy, actually tracks progress and whose gains speak for themselves I have to clear a few things up.

Real talk: If you’re not training your entire body, you’re not just limiting your aesthetics, you’re capping your strength.

Building huge glutes while neglecting your upper body? Sounds cute… until you can’t set up your own barbell or carry your weights. And let’s be real a toned back makes any backless dress hit different.
And strong shoulders give you that snatched waist illusion.

So yes, you need legs but you need power up top to actually build them. (If y‘all like this thread i can do an upper routine as well).

ABOUT STRUCTURE

• Strategic exercise order (shortened → lengthened → unilateral → finishers)
• Proper rep range (6–8 for growth, 20+ for finishers)
• Balance & symmetry (correcting imbalances = better aesthetics & injury prevention)
• Full-body strength (helps you actually do the damn workout)
• Consistency > Burnout (I train legs every other day currently, due to an upper body strain, but normally: 3x legs, 2x upper = chef’s kiss.)

MY CURRENT ROUTINE

Designed for shelf, underbutt, width & symmetry

• Hip Thrust Machine – 135kg / 298lbs (plus starter weight of like 20kg/45lbs)
  → Heavy thrusts to build glute shelf & peak glute power (shortened position)
  → 3 sets, 6–7 reps
• RDLs with Barbell – 70kg / 154lbs
  → Stretch-based movement for the glute-ham tie-in (lengthened position)
  → 3 sets, 7–8 reps
  ⚠ Requires upper body strength to hold the bar. Weak lats = weak RDLs.
• Abductor Machine – 95kg / 209lbs
  → Side glute width, roundness & outer fullness
  → 3 sets, 20–25 reps total (I do ~8 forward-lean, ~10 leaned back)
• Smith Machine Good Mornings – 105kg / 231lbs
  → Controlled hinge for posterior chain development for a hot lower back and glute shelf
  → 3 sets, 7–8 reps
  → Amazing for posture + glute depth
• Step-Ups with Kettlebells – 18kg / 40lbs per hand
  → Unilateral glute builder, knee stability & real-world strength
  → 3 sets right leg, 2 sets left leg (correcting imbalance)
• Cable Kickbacks – 75kg / 165lbs
  → Upper glute detail, mind-muscle connection
  → 3 sets right, 2 sets left, ~7 reps
  → Tip: don’t swing – slow squeeze, full control
• Calf Press on Leg Press (quick hack) – 125kg / 276lbs
  → Widen your lower leg silhouette & finish with fire
  → 2-3 sets, 20 reps (burnout)
• Single-Leg Press (Right only) – 77kg / 170lbs
  → Targeting right-side imbalance, strength & symmetry
  → 3 sets, 7 reps
  ➤ I save this for last because if I do it earlier, my right leg gets so fried that it messes with every bilateral movement after. This way I can just kill it at the end without compromising anything else.

Many right handed people have this imbalance where the right leg is weaker as it’s more of the “finessing” leg, while the left bluntly carries weight. Can vary from person to person. You’ll notice which is weaker as you go.

Added a pic for credit, lol. The gains don’t lie.
(and yes we’re still chopped in the face. living that gymcel life)

Damn chica, Tu eres hermosa y mas hiza

 

[candycaro]

Damn chica, Tu eres hermosa y mas hiza

No one cares

 

[Solmoonbear]

No one cares

It’s a compliment g, meant no harm, I just can tell you take good care of yourself

 

[candycaro]

It’s a compliment g, meant no harm, I just can tell you take good care of yourself

I’m saying no one cares about the way I look. It’s nice of you to say but at the end of the day I’m so losing hope in looksmaxxing cause it didn’t yield the results I wanted. It increased my confidence and at least I could improve my looks and be more satisfied with myself to a degree. But if it still didn’t improve my chance of getting a partner, I’m angry about it

 

[Solmoonbear]

I’m saying no one cares about the way I look. It’s nice of you to say but at the end of the day I’m so losing hope in looksmaxxing cause it didn’t yield the results I wanted. It increased my confidence and at least I could improve my looks and be more satisfied with myself to a degree. But if it still didn’t improve my chance of getting a partner, I’m angry about it

You look fine to me. Maybe it’s the people you surround your self with who make you feel this way

 

[candycaro]

You look fine to me. Maybe it’s the people you surround your self with who make you feel this way

I literally moved cities and it’s still the same. I lived in the country side, now I’m in a huge city. It doesn’t matter at all

 

[Solmoonbear]

I literally moved cities and it’s still the same. I lived in the country side, now I’m in a huge city. It doesn’t matter at all

What city is it

 

[candycaro]

@Hyaluronic

 

[kalzin]

nice physique