For definition it happens in the kitchen (losing body fat and getting leaner all around), but you probably won’t like what you see unless you get bigger and stronger all over. If you still want to train them, I would say do stuff like suit case deadlifts/variations of it (from floor, do them as rack pulls from various heights, do them as holds, there are many variations that you could do) barbell/dumbbell side bends, extremely heavy front squat holds, for indirect work that still trains it very hard zercher squats, front squats, good mornings, and not to forget deadlifts, back squats, along with other stuff. What does your training look like right now/ your experience.[/quote]
I play indoor soccer, and it’s the middle of the season now. 1 game per week, plus 1 soccer training session with focus on skill and conditioning. I’m in the gym twice a week doing Chest/Back on Day 1, Shoulders/Biceps on Day 2 with 8 x 8 per body group. I start my workouts off with some core exercises. Not doing weights for legs at the moment, as they will not have sufficient time to recover for soccer.
Diet is in check, I’m on a 300 calorie deficit per day, and I’m already down around 10 lbs. The goal is to lean down to 187-185lbs for optimal performance on the field, plus for aesthetic reasons. At the end of the season I will start doing WS4SB.
I would say train your legs, soccer isn’t enough for your legs, I have two hard lower body days a week with two hard sprint sessions a week. Give exact exercises/how long you have been doing them. [/quote]
Do you also play indoor soccer and have a hard soccer practice session once a week as well? Because I don’t really see where these blanket recommendations are coming from. I asked for advice on how to train my abs and you’re telling me about squats and deadlifts.