I was formerly a bodybuilder but now I am trying to cross over into figure. I very much like the overall balance of my physique, but want to simply drop some of my muscle size. For the past year I have used the same training program (listed below), but have increased my reps from 6-10 to about 12-20 per set. This has worked very well for my upper body, but my legs have not gotten any smaller. In fact, I think they grew! Eric, how can I “downsize” my legs, but still keep the same shape and tone?

Monday: back, abs
Tuesday: chest, triceps
Thursday: quads, hams, calves
Friday: shoulders, biceps

Answer:

This is not an uncommon problem; so do not feel like you are alone! Just be happy that you have been able to successfully build muscular legs, as many females struggle to do so throughout their entire training careers. While I am glad that you have been able to “tone down” your upper body with the simple changes that you made to your program, it is apparent that your legs will require a somewhat different approach.

About 15 years ago I learned about a training protocol called “Freestyle,” which was designed primarily for women looking to make their legs smaller, but at the same time, more toned, firm and muscular. It sounded interesting to me, so not only did I fully research it, but I became a certified specialist in the methodology! Since that time I have experimented with it extensively, eventually arriving at what I feel is the most effective way to employ the basic Freestyle strategy.

Without getting too technical about the physiology behind the program let me simplify the concept as “intentional overtraining.” In the world of bodybuilding, the goal is to build as much muscle size as possible by training intensely, and then letting the muscles rest and repair so that they have the opportunity to grow. In Freestyle training the idea is to work the muscle group(s) between 4 and 6 times per week so that it cannot fully recover, which will actually lead to atrophy, or a reduction in the size of the muscle. If you think about the legs of a marathon runner, they are quite toned, but also quite skinny. The severe overwork they put their legs through directly results in their firm, yet “stringy” appearance. This is quite similar to what you need to accomplish, although not to the same extent however, as figure gals still need fairly muscular legs to compete at the highest levels.

Ok, at this point I know you are saying, “Just tell me what to do already!” And because I respect and understand your impatience (all of us in the physique sports want to reach our goals…yesterday!), I will happily comply. Here is your new body part split:

Monday: back, quads, hams
Tuesday: chest, quads, hams
Wednesday: cardio, abs (stationary cycling)
Thursday: shoulders, quads, hams
Friday: arms, quads, hams
Saturday: cardio, abs (stationary cycling)

When it comes to your upper body, I suggest reducing your normal volume by about half so that we can avoid systemic overtraining, and prevent you from being in the gym for hours at a time. This will be your leg workout for each of your training days:

Monday:
-Squats…3 x 15
-Leg Extension…3 x 15
-Stiff Leg Deadlift…4 x 15

Tuesday:
-Walking BB or DB Lunge…3 x 20 steps per leg
-Leg Extension…3 x 20
-Lying Leg Curl…4 x 20

Thursday:
-Alternating BB or DB Bench Step-ups…3 x 25 steps per leg
-Leg Extension…3 x 25
-Seated Leg Curl…4 x 25

Friday:
-Leg Press (feet at top of platform)…5 x 30
-Leg Extension…5 x 30

I warn you - this is a rather grueling program, but it should get your thighs to where you want them within six months to a year. I suggest using this system for about eight straight weeks, then returning to your regular split for four weeks before returning once again to the Freestyle method. Hopefully it will only take 2-3 full cycles to bring your thigh development into proportion with your upper body so that you can make a successful transition into the world of figure. Good luck!