Bakhar Nabieva has become quite a sensation in the bodybuilding and fitness world, and a lot of that comes down to having some of the most muscular legs of any female bodybuilder.
With my fellow fitness trainers, who are industry experts, We decided to put her approach to the test with four female clients after watching a few videos to see how big of a difference it would make.
With my fellow fitness trainers who are industry experts, After spending a few hours watching videos, we decided to put her routine to the test with four female clients to see how much of a difference it would make.
Let’s dive in.
Quick Summary
- Bakhar Nabieva takes a very deliberate approach to training her legs, and she uses just a few compound exercises like squats and lunges.
- Bakhar has occasionally mentioned that she doesn’t take dieting too seriously, but she does eat a lot of calories while focusing on protein and healthy carbs.
- She also manages toning with targeted cutting phases and supplements that help her boost metabolic processes.
Bakhar Nabieva Stats
- DOB: April 8, 1994
- Height: 5’2”
- Weight: 125 lbs.
Bakhar Nabieva’s Leg Workout Routine
Here are six workouts that you’d want to do two to three times a week in order to catch up with her in leg muscle size.
Front and Back Squats (3 sets of 12 reps)
You want to alternate between holding the bar on your chest and shoulders to slightly change the way the resistance transfers to your legs.
Such variation can have an impact on overall hypertrophy and would explain how she managed to bulk up her legs so much [1].
Also Read: 7 Squat Variations To Maximize Leg Gains
Romanian Deadlifts (3 sets of 12 reps)
This is one of my favorite exercises, and I recommend them to everyone who wants to target their hamstrings with a relatively short movement.
But it’s all about achieving good form with slow and deliberate movement, so don’t try to speed this one up.
Walking Weighted Lunges (3 sets of 12 reps)
Whether you wear a weighted vest or hold onto a couple of dumbbells, walking lunges are an excellent compound exercise [2].
Try to get your buttocks as low as possible before you start adding more weight, as the range of motion should give you better results.
Hamstring Curls (3 sets of 12 reps)
If you want to fully isolate the hamstrings, you could do unilateral leg curls, but I generally prefer getting more out of my limited time at the gym.
Don’t be afraid to load up the weight stack for these.
Good Mornings (3 sets of 12 reps)
If you have a machine at the gym to do these workout routines, I highly recommend it.
It can be a good alternative to Romanian deadlifts and will have a similar effect on your legs without having to worry about maintaining your balance.
Calf Raises (3 sets of 20 reps)
And let’s not forget about those calf muscles.
For this set, I recommend pushing yourself and don’t forget to adjust your toe position by setting up with toes out on one day and toes in on another day.
Bakhar’s Diet Plan
Bakhar is conscious of the importance of eating nutrient-dense food, but she doesn’t worry too much about counting every calorie.
That’s typical for many bodybuilders, and as long as they exceed their energy expenditure for a day, it’ll all work out for bulking.
While she hasn’t shared exact details about her meal plan, she has mentioned that she eats a lot of protein and healthy carbs.
That means lean food like chicken and fish, as well as lightly cooked or raw vegetables.
And all refined carbs like sugar will be off-limits.
Does She Take Supplements?
Yes, Bakhar takes supplements to help her diet and training efforts.
If you follow her on social media or check out some interviews online, you’ll hear her mention that she takes a wide range of different products, from protein shakes to BCAAs and fat burners.
But there are two that she seems to mention most.
First of all, if you’re going to train hard until full exhaustion, you’ll need a great quality protein supplement to help with muscle recovery and building.
You’re always better off spending more on high-quality sources and taking less than just picking the cheapest product.
The second product she relies on is fat burners to boost her metabolism.
During bulking phases, it is normal to gain some fat reserves, but you can counteract some of that by taking metabolism boosters.
“The longer you wait for things to line up before taking action on your vision, dream or purpose in life--the less likely it will ever happen and the further away you’ll be from what it is you’re trying to achieve.”
- Bakhar Nabieva
Take the First Steps Towards Bigger Legs
If you start doing the above workout routine twice a week, you’ll quickly notice some big changes in the size and shape of your leg muscles.
And to achieve fully toned and ripped legs a bit more easily, I’d advise you to add one of the high-quality fat burners we tested to your daily stack:
These won’t make you slim on the couch, but by burning a few more calories throughout the day, you’ll gain a lot of control over your leg muscles.
References:
- https://pubmed.ncbi.nlm.nih.gov/35438660/
- https://www.physio-pedia.com/Compound_Exercises
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