How to get my legs smaller (yes, you read ok, SMALLER)

[Starriol]

I have a problem, I’ve been going to the gym for a couple of months now after I stopped around 2 years ago, after going to the gym for 3 years.

I’m on a diet, running 3 times a week and I’m a little thinner but my legs are bigger (more muscular but still fat), I can’t seem to get them smaller.

And it’s a problem not because of the looks but because all my pants are a torture to use now, my balls are always constricted and I wanna have kids in the future!

I need to lose tight size, I don’t care if I lose some muscle with the fat, my priority is to have my balls confortable and I don’t want to buy new pants!

I’m currently working my legs with these routine:

This is what I do 3 times a week, each exercise 3 times, for 4, 6 and 8 reps:

Day 1:

Squats
Press 45º
Front abs
Sitting calves
Incline twisting sit up
Standing calves

Day 2:

Dead lift
Chins
Row
Rows to the chin (I don’t know how it’s called in English)
Standing biceps with a bar
Lateral dumbbell rise (for the side shoulders)
Sitting dumbbell hammer curls
Back shoulders (for the back shoulders)

Day 3:

Bench press
Inclined bench press
Cross over (with the cable, to work pectorals)
Sitting military press
Laying triceps extension
Machine triceps extension
Front dumbbell rise (for the front shoulders)


I run for 15 minutes 3 times a week, as fast as I can.

Should I change something?

 

[EFFORT]

Most people would like to have ur problem.


If u want to keep your legs from growing then take out the squats and deadlifts

 

[Warboss Alex]

Mate, I had exactly the same problem as you, I bet it's damn hard to find jeans that fit too right?

First, don't ever downplay the benefits of big legs. They're the hardest muscle to grow (given that squats, SLDLs etc are the hardest exercises) and the whole widowmaker thing is to make them quads grow because they often need a real push to put on even an inch of size.

Next, recall how stupid people with big arms and small legs look. Like gorillas. Or, Mr Upper Body at the gym .. you know, he's been lifting 20 years, doing only upper body work, yeah his torso and arms are probably impressive but to support all of that hard work on a pair of stick legs just looks ridiculous. Don't think it's attractive either, most girls will say that a man needs good legs as well.

Big legs means a big powerbase, e.g. strong legs, lower back, glutes, hamstrings. You're naturally built (as am I) for powerlifting. You will rule on squats and deadlifts and those are the exercises which pack on the most overall body size as well.

Yes, I was very conscious of fat legs but now that the fat's gone they're still huge but they're my favourite bodypart. Let the bicep boys do their curls and preachers, challenge any of them to a squat session to see who's the real man ..

My advice is to incorporate daily, low-intensity cardio like brisk walking or jogging into your routine, on an empty stomach (after taking in protein, glutamine, BCAAs, fruit, your choice) except for days when you train legs, this should combat the bodyfat while still retaining your size.

Then when you lift, get in the power rack and get freakin' huge. Hit squats, hack squats, deadlifts, rack deadlifts, SLDLs, sumo presses HARD and upper body strength and size will come too. Hit these exercises hard enough and you'll find arm training a bit of a triviality. You will have a big upper body to balance out your big lower body (but your legs will always be your standout bodypart if you're anything leike me) and will be, well, big.

If you're looking to be a lean beach boy then get on the cycling machine on a totally empty stomach and pedal until your legs start burning, do that for a while and your quads will waste away (losing fat AND muscle) .. it's your choice mate, but do not, repeat DO NOT waste what nature has given you.. I didn't, I took advantage of it and I'm really, really pleased with the results. They've stood me in good stead for years.

Really, man, you're blessed. Take it from me.

 

[Lifeforce]

I bet everyone want to know warboss.. how big are your legs?

 

[PoloBlue]

sounds like you have "naturally" thick legs? the best solution is to buy relaxed fit jeans / pants.

I have muscular legs and the only type of jeans I ever buy is the type with fuller cut in the legs & thigh.

 

[Starriol]

Originally posted by PoloBlue
sounds like you have "naturally" thick legs? the best solution is to buy relaxed fit jeans / pants.

I have muscular legs and the only type of jeans I ever buy is the type with fuller cut in the legs & thigh.

I guess I will go with that solution, my legs have always been big and I guess I'll never get to buy jeans that normal people buy .... but on the other side, I could lift you mother and sister while they play with each other for 20 reps with squats .

I'll guess I'll adapt my wardrobe and stop being such a *****

So I'm not the only one having problems buying jeans? I always have problems with those ****ers, always too tight on the upper tight, they always crush my balls, so it does happen to any of you? Tell me I'm not alone with this little personal hell

 

[Lifeforce]

Originally posted by Starriol
I guess I will go with that solution, my legs have always been big and I guess I'll never get to buy jeans that normal people buy .... but on the other side, I could lift you mother and sister while they play with each other for 20 reps with squats .

I'll guess I'll adapt my wardrobe and stop being such a *****

So I'm not the only one having problems buying jeans? I always have problems with those ****ers, always too tight on the upper tight, they always crush my balls, so it does happen to any of you? Tell me I'm not alone with this little personal hell

yeah I can hardly wear jeans. The waist is too big and the thighs are too tight... it's hell..

 

[CHOCOLATE(COLA)]

get new pants dumbass.

 

[C00L]

lose the fat. check your diet i bet its whats ****in with u

 

[mrRuckus]

Originally posted by Lifeforce
yeah I can hardly wear jeans. The waist is too big and the thighs are too tight... it's hell..

time to break out the sweat pants.

 

[brucevangeorge]

Yeah, I have the same problem you speak of. My quads are disproportionate in size to the rest of the legs. It looks like I have meatpacks on the toothpicks I call calves.

Dont worry bout making them smaller though. I find that the best way to fix this prolem is to make everything else BIGGER. Get bigger calves, bigger hams. Do deadlifts, they work the hams, and the back. ALOT.

Also when doing squats try to go on tippy toes as much as possible to recruit calves. It puts UNBELIEVABLE stress on them. If you cant do this safely try doing it on a leg press machine.

 

[RaWBLooD]

tip toes for squats?
plz dont make the kid hurt himself.

 

[Warboss Alex]

Originally posted by brucevangeorge
Also when doing squats try to go on tippy toes as much as possible to recruit calves.

Having 200kg on your back and trying to support this on your TOES?!

 

[brucevangeorge]

I see your point, it would be kinda dangerous, especially when youre wasted on the last rep. You8 could fall over and break yourself. But hey, you could always do it on the leg press.

Dont worry about it though. The toes wil not be able to support that weight. Do you realize how much force you need for that to happen?! At best it will the the ball of the foot that takes the force. But TRY to go on your toes as much as possible. Even that last little milimetre counts.

 

[Easy Tiger]

Chances are if you are running all out for fifteen minutes then you are working your muscles anaerobically.

Forget the modifications to your lifting routine.

Try to slow down and run for a longer amount of time - up to 40min to 1 hr. This should put you right in the aerobic zone and maximise calorie consumption.