FEMALE MUSCLE
70 MUSCLE & FITNESS / AUGUST 2019
Wheels
ON FIRE
BY SAMANTHA YARDLEY
“If you want bigger legs and
glutes, you better be prepared
to work for them” says PCA
champ, Melissa Nicola. Give
her tried-and-tested lower
body workout a go to achieve
a coveted bubble butt with
a shapely set of pins.“The good news is that the principles are
straight forward providing you can nail the
execution and intensity you will be well on
your way to a bigger, better set of legs”
Melissa resolves.
“I always make sure I keep to the basic
compounds or some variation thereof –
leg press and squats are a must for me.
“Of equal importance to my regimen
is training heavy; you need to challenge
yourself! If it doesn’t challenge, it doesn’t
change you. I go into some of my leg
workouts scared of the numbers I need
to hit, but there is no greater feeling
than when you do” says the PCA beauty.“It’s all about control, you need to feel the
muscle working, slow negatives are a great
way to really feel and connect with the
muscle” explains Melissa. “Don’t rush your
reps, just hitting the number of reps isn’t
enough, you need to feel every one of them.