stuma32
Posts: 18
Joined: 9/17/2007
From: England
Status: offline
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Hi Sara,If you want to firm up you bum and legs one of the best exersizes is the leg press.This will get your butt cheeks nice and firm and will thicken the top of your legs.Also try leg extensions for your thighs and leg curls for the back of your legs,also do your calfs on this day as well.Only train one part of your body a day for best growth eg-leg day,chest day,arms day etc and do three or four exersizes instead of just two.do 3 sets of 10 on each exersize,this should put you good muscle size on without getting too big and bulky.make sure the weight is quite heavy for you,just enough so that you struggle a little on your last rep on your first set,then the next 2 sets should be harder as your muscles will begin to fail.If you can only get 8 reps on your second set and say 6 on your 3rd set thats fine,as long as your pushing yourself hard and to your limit your body will grow.this is for your legs only as you want to add more size to them,for all your other body parts i recommend doing 3 sets of 15 with lighter weights to tone you up,and on you last set just do as many as you can till you muscles fail.
heres a routine you could try:monday chest,tuesday legs,wednesday back+lats,thursday shoulders,friday arms.
if you find you ache too much or you find you need a day off at some point just do it and pick up from where you left off.
also if you want to grow you will need to eat more high protien foods or buy a protien drink,don't be scared of eating carbs also as you need these to grow as well.if you run out of energy halfway through a routine its cos you have not got enough food inside you proberbly.just make sure you don't eat a load of food high in carbs after 6 o'clock as your body will find it more difficult to burn off the food as your metablizem slows down later on in the day.one last thing Sara,make sure you drink plenty of water and expect to see you flashing your new toned body off on the beech soon yeah.hope this gets you results,stu
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