I don't know many women who've had this problem, but I'd love some input if there are any around here who have. I'm prepping for my first figure competition in November and my weakest area is definitely my legs. I've started to gain SOME mass in the last month or two, but it's not by much. I lose mass in my legs so easily if I'm not careful. My leg lifts are looking like this:
On leg day itself (these make up about half of my total lifts, the rest is ab work) -
Heavy ATG squats (previously 3x3, bumped up to 3x8 recently)
GHR negatives for 2x10, I can't do an actual GHR yet so meh
28" Box jumps for 3x12
During the rest of the week I typically throw in some weighted hyperextensions and some pistol squats as well as heavy deads. I've also been doing HIIT on an incline about 5 days a week since my respiratory system isn't in good enough shape to do them longer for ten minutes or so. I'm going to start adding in some hip thrusts to my leg day, maybe to replace box jumps. My leg mass has been getting better since I started adding in more protein to my diet (I shoot for the gram of protein per lb of body weight rule but usually get anywhere between 80-100g per day) but they're still not at all where I want them to be, especially considering that they'll shrink a bit once I'm fully dieted down.
Anyone have any tips on what I can do to build up some leg mass? I don't think that my physique is too disproportionate but I definitely don't have those rockin quads that they look for in figure comps.