Lower Body Weights

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ukcharlatans

Cathlete
Hey Cathe,

Lately there has been alot of discussion on different boards about the affects of heavy weights on the body. I've asked a few instructors their opinions and would also like to have yours. Do you think that because of height or build that using heavy weights on your lower body can bulk someone up? I'm 5'4 and am struggling with this idea, which is why I'm asking for a few different opinions. If you do think that it is possible, what would you recommend. If you do not think this is a possibility, what do you think might be causing a rapid reduction in inches above the waist and inches gained below the waist?

Thanks Cathe! :)
Susan
 
I think a lot of it depends on genetics--I lift very heavy during my leg workout & stay very slim.

Also, I personally think it's a myth that lifting heavy weights will "bulk up" women. Although there are some women who have a genetic tendency to get broad in the butt & legs, IMO it's mostly a myth created by lazy people who don't feel like pushing themselves very hard.

But that's just my opinion based on my own experience, I could be wrong.
 
Maximus,(how's that puppy doin?)

My experience was that when I went up to 60 lbs for lower body, my jeans started getting tighter. I could also see an expansion of my butt in the mirror. I didn't like the way my body started looking either. I waited the suggested three or four weeks to see if it would shrink back down and it just didn't happen. Being a shortie (I'm 5'0"), that was just not acceptable.
 
"IMO it's mostly a myth created by lazy people who don't feel like pushing themselves very hard."

That's a pretty rude assumption.
That's all I'm going to say.
 
Candi,

When you decided that 60#s (GOD BLESS YOU) was too much, what did you decide the right weight for you to lift was?

Thanks!
 
Well, I don't know if I have decided yet but I'm sticking to about 30-40 lbs, alternating the amount of weight between two workouts and I seem to be doing okay with these amounts.

I just wish I didn't start expanding because I really wanted to continue to add weight. I've even toyed with the idea of trying again but I'm not mentally ready for that just yet.
 
I think this tends to depend on the individual but I also agree with Maximus that women in general will not bulk up easily simply because they aren't genetically predisposed to it. BUT, if they do bulk up it's gonna be in the lower body because women tend to carry their weight in that area. And it may not be all muscle bulk. You may be putting muscle on underneath some fat that you still need to burn off on your lower body. If so, you need to alter your cardio. Perhaps take steady state cardio, something like running, and just increase the mileage(time) that you do it. Running is one activity that really should lean you out. It sounds like whatever you are doing, exercise, weights, cardio, whatever, that your upper body has responded much differently from the lower body. So, you need to adjust.
Just a little something else. If you are lifting weights that allow you to do 15 reps I really do not think that that is a rep range that's gonna allow you to bulk up, even if you happen to be that small percentage of women who happen to bulk eaily. Basically, for strength gains, you lift in the 4-6 rep range. For stimulation of type IIA and type IIB muscle fibers(fast twitch) you generally go about 9 reps. For type I(slow twitch) stimulation you need to get up in the 50 rep to 100 rep range. For optimum bodybuilding you'd switch up workouts to try and hit both types of fibers. Your body is basically made up of about 50/50 of both types. Combine this with explosive type cardio exercises, like very very hard intervals. This is for building density. Things like supersets, pyramids, etc. -- these are generally shocking principles that you'd use to continue stimulating fibers in a different manner. This is basically how I work out and it works, believe me. But I am a guy of course, and I am trying to add bulk. I just wanted to show you what it takes me to put on extra muscle bulk.
I really think in your case if you up the cardio you might lean out your lower half. And don't be afraid of the weights!
And...sorry for being wordy!!! LOL!
T. :)
 
Trevor,

I appreciate all the time you put in your post but I have some other factors working against me. I am in the peri-menopausal stage of my life which means burning fat ain't only not easy, it's near impossible. And I'm not even saying my bulking up was muscle bulking, I have read here that sometimes when you are working out heavy, water accumulates around the muscles or something like that, tending to make you look bulkier ...

All I know is that within about three weeks of using heavier weights with no real change in my diet to speak of, things were not going the way I wanted them to. My upper body has responded extremely well and looks great. I have tried several things over the past couple of years....running, interval training, high reps low weight, high weight low reps..... And it's not that I'm all that unhappy with my body...just want to firm up the legs and butt a little more.

I may try again....or maybe I need a little less estrogen and a little more testosterone.

:7
 
I've been avoiding running like the plauge... maybe I just can't anymore. Is this the key to unlock my pear shape?! LOL

Trevor-- thank you for your detailed answer.. maybe running is the answer although I'm not sure how I'm going to get up the courage to go running through prospect park! How often do you or Cathe or anyone suggest to start off with?

What are the walking lunges in this month's rotation? 200?! Would these help?

Thanks!
Susan
 
Well I sure am glad that's all you're going to say, since you don't know me and evidently don't know what I'm talking about.
 
You can try running...it has done some pretty good things for my lowerbody. I have only been at it since January. The legs look good and I'm liking the behind. I have been strength training and doing step for 3 years now but haven't had results this good. I'm still a beginner and just run on the TMill. You can check out www.coolrunning.com ....they have mileage recommendations. The best improvement came with the 10 K training. Have fun.
 
Hello everyone,

Thanks for all the great recommendations. I don't have a treadmill, is running outside the same thing or are there differences. Those 200 walking lunges isn't a typo, right??! LOL... I hope Cathe still chimes in on all this great information. I would like to hear what she thinks.

Thanks again!
:)
susan
 
Hi Susan!
I'm w/you. I would love to hear Cathe's opinion! I posted a similar thread a week or so ago.
I am dreading those 200 walking lunges myself (especially since I don't particularly care for lunges to begin with) but, I figured, if I can buck up & do the running, I'll try those too.
Lynne
 
Hi Candi!

Hmmmm, none of the things you mentioned has worked? What was your running like time-wise? Or mileage-wise? I think intervals, being a more explosive type move, might tend to put muscle on to a degree. Longer distance running I would think would lean you out.
Well good luck with whatever you try. I am sure you'll find the right combination for which you are looking. Keep trying different things.
T. :)
 
Walking lunges are awesome Susan. Heck they are virtually aerobic. I am out of breath after going around the club doing those darn things. LOL! I personally cannot stand running but it IS very good if you wanna lean out a bit in my opinion. And I do intervals runs quite often. Why not try for 3 miles? What the heck is Prospect Park? Do you need a gun to run there or something like that? LOL!!
T. :)
 
Hey Trevor,

Prospect Park IS in Brooklyn but no, I don't think you need a gun to run there. You just have to run in the more popular areas... I could probably do the lunges around the baseball field but I really don't think I have the stamina to do 200... I still think that is a typo! :)
As for what I've tried, when it comes to running, I've done NOTHING. I was hoping I could avoid it. That possibility is slimming down, unlike my hips LOL. I am thinking that maybe if I can run/walk.. run for 5 minutes, walk for five minutes or something like that, it might get me started. Just don't know what my stamina is going to be like.

:)
Susan
 
Hi Susan:

I know you will want to hear from Cathe too, but I am a "pear" and your story sounds alot like mine...

I stopped lifting heavy weights (over 50 lbs) for leg workouts and have gone to more endurance training for leg strength (both floor and standing). I have gotten some nice changes by doing this.

Also, as far as cardio, I would agree with some of the other posters that running does work. However, if you don't like running, try really brisk walking taking as long of strides as you can. I swear, everytime I put a day or two of walking in my weekly rotation, my legs and hips (especially) will appear to be leaner. Kickboxing has also been great for leaning out my hips and thighs.

Its weird because I have to lift really heavy for my upper body to see results, but over the years I have discovered that my lower body does better with less weight.

Good luck in finding your magic bullet!! :)

Lynn M.
 
Hey Lynn,

I really appreciate your response, thanks! I just want to make sure I understand what you are saying. You consider anything UNDER 50 lbs to not be lifting heavy? I was doing 30 lbs and thought I was seeing the bulking.. so I decided not to do anything over 16 on a sculpt day every other week and then no weights (except 4 limb) on AWT/Circuit days. This way, like you said I can focus on endurance and getting deep into the muscles rather then using heavy weights.

Thanks again!
Susan
 
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