AESTHETIC leg training (without weight lifting)

Yes, it is possible to have amazingly shaped muscular legs without resorting to weightlifting.

This article is for the person who wants aesthetic shaped legs without excessive muscle size.

The program being suggested here, is also great for cardio fitness and might initially be difficult for the novice due to the rather high fitness level required.

If so, start of with less reps per set and shorter distances for lunges, etc.

Here is a quick overview of the program:

Frequency: 3 times per week.

exercises:

  1. Walking forward lunges (with weight on shoulders) – 4 sets of +- 30m
  2. Sideways lunges (with weight on shoulders) – 4 sets of +- 30m
  3. Medicine ball throwing squat – 3 sets of 30
  4. Standing Knee-ups (elbow height) – 3 sets of 30
  5. Knee-ups and squats combined – 3 sets of 15
  6. Standing squat – 3 sets of 20

Points of note

  1. This program will suite both guys and girls.
  2. Lunges are an amazing aesthetic leg shaper – do not substitute it with something else.
  3. All squats must be performed going not lower than 90 degrees with lower/upper leg angle. This puts strain on the lower back and also more pressure on knees.
  4. The knee-up and squat combined is rather intense and you might initially struggle with it. But it is a GREAT exercise for balanced growth. Even if you just do 2 reps per set the first 2 weeks, then up the amount of reps by small steps every 2nd week until you reached your desired goal.
  5. Hydrate well during this training – you are going to sweat.
  6. Start of with no weight on shoulders and lightest medicine ball possible and work it up very slowly by increasing in smallest portions every two weeks.
  7. The knee-ups is also a great abdominal shaper.
  8. Eat correct for growth (every 3-4 hours), rest enough for growth (do NOT overtrain) and train HARD for results.
aesthetic leg training
aesthetic leg training

Wish you success! Cheers…

Gert Louw

Author: gertlouw

In the deepest south of South Africa you will find me. Dwelling in the most beautiful city in the world, Cape Town. I live close to God and try to follow in the footsteps of Christ as led the Holy Spirit. Other passions include Karate and Judo and wrestling (and off course surfing for many years). Karate I did for many years, Judo 4 yrs and for a short period kickboxing until I was knocked silly one time with blood all over and teeth protruding through my lip, but if I have to choose over, I would choose wrestling…simply because of the brutal power against power game with your opponent. Love it. Love my home theatre hobby, my youtube channel and spending time with family! And off course me and my son's new adventure https://mediax.photography ...and love flying my drone - DJI Phantom 4 Pro For those interested, this blog is my database of all my fitness and transformation knowledge. And NO (!) I am not getting any money for it and neither do I promote anything on it or getting sponsored by anybody. My blog is simply where I want to help other guys living a healthier life and become the best they can be, inside and out and ultimately it is my legacy I want to leave my one and only son – now 13 y/o and already eager to get his 6-pack! So donations very welcome! Just click the donation button... I started my healthy living after a very close call with death at age 40. After much hardship one of my main aims now is to assist other guys with healthy living and transforming themselves inside and out. I don’t know how much grace will still be given me, but I live now every moment to be the best I can be. To be the best bodybuilder I can be, the best father, best husband and best friend to those whom my paths crosses. I want to live a life worth living and not just do what excites me or pleases me. Feel free to contact me directly if you wish. Reading this far, the last bit important info on me you need to know, is that my anchor in life is Jesus Christ. Please bear in mind, English is my 2nd language and as a result their might be spelling, grammatical and other language errors in my blog – I do apologise for this! Wish you all many blessings. Gert Louw

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