Lots of step / muscle development in legs

C

ChicagoJen

Cathlete
Hi all,

Thanks to Cathe's excellent new series, Connie1's priceless advice about going heavier with the weights, and my determination to bump my workout's up a notch, I am noticing amazing results. :D Connie1 is such an inspiration... wow! Everyone should check out her success story in the new forum.

My lower body has always been my trouble zone, but now my legs are getting so muscular that they're actually hard, my hip flexors are very defined, and the intensity series ab sections are giving me a hint of washboard stomach. I'm not gloating, I'm just so darn happy that I have to share! :7

I have noticed, however, that my quadriceps seem to be a bit more muscular and hard then my hamstrings and derriere. I'm figuring that this is a result of doing lots of step. Does anyone know about the effects of lots of step work on leg development? Has anyone noticed similiar development in their legs? Just curious.

Thank goodness for these forums. My family and friends think that I'm nuts-o when it comes to working out, but I feel right at home here.
Thanks, everybody! :)

Keep up the good work.

Jen
 
Wow! Just checked this question out for its content and saw my name!

Jen, I have noticed the same thing on me, but I did not ascribe it to step. Maybe it's just the fact that we see our quads at an angle from our face, that makes them look even bigger than they are. But, good quad strength is very important.

Overdeveloped quads and underdeveloped glutes is a concern of many home exercisers. I think that the floor work in PS (one-legged glute raises on the step) and on the stability ball in the IS series are two ways Cathe has responded to this concern.

The Bun and Thigh Rocker is another way many of us have accomplished- or hope to accomplish- some balanced glute development. I got one but have not used it enough to give a review yet.

Thanks for giving me so much credit! :9
-Connie
 
Hi Ladies,
I have been wondering the same thing lately.Not so much about my quads but my calves.I think they are getting bigger.Now, geneicly my sister and mothers calves are bigger then mine.So, I know that I am not going to have skinny legs no matter what I do.I don't know if I am being paranoid about my legs but they just seem to be getting bigger.
I don't know if it is from all the step that I do or if my age is catching up with my geneics.It seems as you get older everything catchs upx( I never work my calve muscles out either,I always fast forward that part of the videos.
Anyways, any insight on being able to make my legs a little bit smaller would be great.
Thanks,
Lori
 
I was just reading an on-line article on romanian deadlifts (1/3 deadlifts) and it stated that the majority of lower body exercises (squats, step ups, lunges, regular deadlifts) focus more on the quadriceps than on hamstrings, and this can lead to a muscular imbalance between the two. If you are concerned about this (for aesthetic as well as injury prevention reasons), you'll want to be sure to include some 1/4 deadlift work to balance out the quad-heavy moves.
 
I was just reading an on-line article on romanian deadlifts (1/3 deadlifts) and it stated that the majority of lower body exercises (squats, step ups, lunges, regular deadlifts) focus more on the quadriceps than on hamstrings, and this can lead to a muscular imbalance between the two. If you are concerned about this (for aesthetic as well as injury prevention reasons), you'll want to be sure to include some 1/4 deadlift work to balance out the quad-heavy moves.
 
I second the deadlifts! They are great for the hamstrings! I would also recommend walking lunges with dumbbells - doesn't have to be really heavy. I usually hold a pair 10 lb. dumbbells and I walk slow so that I can really push through my heel and squeeze my glutes on the lifting. :)

I feel the glutes/hamstring work better when I do walking lunges versus your regular lunges. Don't know why that is! :eek:

Angie
 
I second the deadlifts! They are great for the hamstrings! I would also recommend walking lunges with dumbbells - doesn't have to be really heavy. I usually hold a pair 10 lb. dumbbells and I walk slow so that I can really push through my heel and squeeze my glutes on the lifting. :)

I feel the glutes/hamstring work better when I do walking lunges versus your regular lunges. Don't know why that is! :eek:

Angie
 
Hi Everyone,

Thanks for the tips. I've definitely been doing the deadlifts and I will keep at it. Walking lunges, huh, Angie? :) I've never tried those, but I'm ready for something new. Thanks for the information!

Jen
 
RE: RDLS

For the longest time I kept reading how amazing RDLs are for the butt and hamstrings but everytime I do them I don't feel anything except in my lower back. That's with good form and a mirror. Then while I was goofing around with my nephew's new barbell loaded at 50 lbs ... I became totally enlightened while attempting the deadlift. For the first time I felt it in my butt. I thought,"So THAT's what they were talking about!" Just load it up at a good weight, use good form and a mirror and do about 10-12 reps/set. If you can do more than 12 you have to heavy up. Not add more reps.:*
 
RE: RDLS

Isn't it interesting how sometimes, something just clicks?
I recently read that when doing RDLs, you should think of stretching the hamstrings more than pulling with the back (which is only used for stabilization). Last time I did them, I didn't feel much at all in my lower back (maybe getting stronger since the previous time I did them) and felt more in the ham/glute area.
 
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