Weightlifting & Exercise/Quadricep transformation

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Expert: Adam Kessler - 4/11/2008


Question
Hello,
I am 28 yo female, and played soccer throughout youth to age 18.  My quadriceps developed into very large muscles, and now overwhelm my lower body.  

What are your thoughts on reducing quadricep mass, and in addition, reducing their appearance?  My calves, hamstrings, and upper body have good shape and are proportionate to my rather tall frame.  I've begun a regimen to reduce my body fat percentage, which I realize will partially assist the issue.

I walk/jog a few times a week.  Is there a specific time (before,during,after) that I should be stretching my quadricep muscles that will help reduce their bulkiness?  Or, a specific stretch (be sure to feel a stretch along the vertical line of the quad)?  

Thank you in advance for your time,
Kristin


Answer
Kristin, I get asked this question often and I don't really know if there is a tried or true formula on reducing the size of your quads, but there are some ideas we can utilize and should help.

I do think that addressing what you are eating will help greatly.  If you are eating correctly, then excess bodyfat can be burnt away thus reducing the size of the quad.  Fat takes up a lot more surface area than muscle.

Make sure you are doing the cardio (walk/jog) about 3 or 4 times a week.  I wouldn't go longer than 30 minutes.  You seem to be in good shape (from what you said), so there is no point going longer than 30 minutes because the potential would be there to store fat and burn muscle and we want the opposite effect.

Finally, when you do strengthening exercises, I wouldn't do leg extensions, because they focus on the quads only.  I would do exercises that involve the entire leg or just the hamstrings.  Like squats, lunges, leg press, or hamstring curls.  I would do high reps, maybe 15-20.  Find a weight by that last rep you couldn't go much further and that should tax the leg sufficiently.

I would stretch after you workout or walk/jog.  That is when your muscles are their warmest and it will be easier to stretch.

I hope that helps.  Let me know if you have other questions.

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Adam Kessler

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