My muscle-less legs

A

Andrea

Guest
I was working out to Power Hour last night and checking my reflection in the window to make sure my back was straight during the curls. I noticed my butt is not firm at all. This doesn't bother me much for some reason. But, I was thinking, if I lost the fat on the back of my legs and butt, I would be a stick! My quads show a little muscle, but my hams and butt show none. Should I stick to S&H type workouts for a long time to build up some muscle? I've been doing Power Hour with the goal of doing every rep, but it still isn't happening...and I only use a 16 lb. barbell. Are my hams and glutes not getting enough work with squats and lunges? My bro-in-laws have a weight bench with the extension thing on them I could use. I really like muscle, but my genetics don't. I'm just tired of making no progress in the amount of weight I lift.

I've been working out with Cathe for 3 years, with a break for a pregnancy (son is now 1 1/2). I've also been doing a lot of running lately. My current rotation includes

1 3 mile run
1 spin
1 IMax
1 whatever cardio I want
For weights I use Cathe. I usually follow a rotation of the same weight vids for about 4 weeks.

This sounds so mumbled up. Hope you can make some sense of it!

Andrea
 
To build muscle you are going to have to overload them with weight so they will grow. I do think you should use S&H for a while, then maybe move up to Pure Strength in muscle gain is your primary concern. You also need to make sure you are eating enough calories, protein and carbs so your body can "build" the muscle. How is your "diet"? Are you getting enough calories and enough of the good things to aid in muscle growth? What does you upper body look like. Is it more muscular than your lower body? I hope this helps some.
Carolyn
 
I second Carolyn's response. Also, too much cardio!!!! I know people get freaked when it comes to cutting cardio, but if you are saying you are genetically challenged when it comes to adding noticeable muscle, you really need to change your program.
To me, Power Hour has too many reps if you cannot lift heavy. Can you slow it down, maybe do 1 reps for every Cathe 2, and add more weight?? Or ditch PH and do MIS or S&H??

Also, spinning is not going to do much to add muscle to your legs. It is a great workout, but is very intense as far as cardio goes. You are probably burning too many calories..more than you are taking in. If you want to keep all your cardio you should add quite a few more quality calories and lift heavier with less reps.

You seem to be doing enough cardio to maintain some muscle in your legs so I am left to beleive that your diet is inadequate. Sometimes, for some people, it takes alot of calories to add noticeable muscle. Add cardio to that mix and you probably need many more calories than you think. I would try upping my food for a while and lifting heavier with less reps. Just do it for a while and see how it works...

OR maybe you eat a ton and I am totally off base. Oh, but then again I wouldn't be off base anyway, cuz you would still have to eat yet more food.. Anyway, Good Luck and let us know what you decide to do...Janice
 
I go through phases with my eating. Yes, lately I haven't had much of an appetite. I eat fairly healthy, but I like a sweet during the day...a few cookies, ice cream, zuchini bread (not in the same day!). Something carby and sweet! I eat whole grains, fruits, veggies, meat, probably not enough dairy. The more I work out the more I want to eat.

I am not afraid of cutting cardio. When doing S&H for example I only do 3 cardios a week. There are some reasons behind my schedule.

I run races and will be training for a duathlon in a few months. I want to keep my base, so have the 3 mile run.

I absolutely love spinning and have my own spin bike.

And of course Cathe's cardio (and others) are fun!

So, no having muscular legs isn't worth giving up my enjoyment. It just surprises me that after all this time I am not stronger. My upper body is fairly defined and I LOVE MY ABS! I also do slow down the single count reps in PH and MIS to a 2-2 count.

I hate counting calories. Fortunately I don't need to lose weight or I'd be in trouble. I am actually at an all time low. Hmmmm....maybe I should eat a little more. Throw in a protein smoothie after my workouts. Pair that with S&H...thanks for the ideas!

Andrea
 
It's the desert heat where you live - it's melted all the muscle & fat away.

Ok, no more kidding. I'll leave the weight training comments to others but have some thoughts on cardio. I've seen your workouts on the check-in & it doesn't look like you're overdoing the cardio, especially since you're participating in running events & dualathons. But consider the source!

I disagree with the spinning advice. Yes, it's intense, but it's for 40 minutes. I'm truly amazed at how spinning shapes the legs of some very skinny women that start out with no muscle. Does your V-Bike have a pedal system so you're "clicked in"? Without it, it's tough to engage the hamstrings. On standing climbs, make sure you're really pulling up & not just stomping. On seated climbs, sit way back in the saddle, & push with your glutes & hamstrings. In fact, do more seated climbs instead of standing climbs. I also wonder if you're using enough tension - let me know if you have a heart rate monitor. Cleda & the other Spinerval addicts might be able to recommend one of the Spinervals that really works your hamstrings/glutes.

As sleek as many runners are, they still have shapely legs. Enjoy the fact that you're the classic physique for speed. Plus no excess baggage on hills. You may just need to give it more time.

The other posters might have a good point about sufficient calories. Something to consider.

Debra
 
Another Protein Suggestion

Without counting calories, have you tried counting daily protein grams? You might shock yourself. Read up on how many grams of protein per day per pound of body weight a heavy lifter should eat to gain muscle mass.

I tracked protein and shocked myself. I upped my protein intake big time. I have gained muscle mass very well but boy, it's tough thinking of protein foods. I eat a lot of tuna, chicken, cottage cheese, yogurt, bars (Balance bar type) and peanut butter now.
 
Debra and Connie

Debra-Yes my bike has clips on the pedals. Well the little pocket type things you stick your toes in to keep the ball of your foot on the pedal and not the arch...right? :) I have one Spinervals video that I love. I do feel spinning in my glutes, and I enjoy seated climbs much more than standing. The resistance is tough for me.

Connie-I may try counting protein grams today. It won't be accurate, because I don't want to measure, but I'll guesstimate. I'm sure one of my mags will tell me how much I should be getting.

Thanks!

Andrea
 
RE: Another Protein Suggestion

Just want to point out that if you're not eating enough total calories to fuel your activities, that the body will not use protein for its special functions - repairing & building tissue, maintaining immune system, etc. The body will throw off the amino acids & use protein for fuel, effectively converting protein to carbs. It's an inefficient way to fuel. So if you want to get the benefits of protein - you have to eat sufficient total calories.

Debra
 
RE: Debra and Connie

Andrea-
Debra is right, the protein needs to be a certain percentage of your total. It may be worthwhile just to track it for a week. That's all I did- or maybe a little longer- and once when I thought there was a problem I logged it all for just one day.

I tracked total calories, total fat grams, total carb grams, and total protein grams. Also, per-meal grams. First I made a "goal" so I'd know what to shoot for in an average meal. A personal trainer actually did the original math and provided a sheet for logging. I found it very educational and helpful.
-Connie
 
RE: Debra and Connie

Everyone here has some great advice!! Debra is so right when she says be happy that you have the physique for speed. I wish I could change my genetic makeup sometimes so that I could run just a little faster, but I also adore my strength. You love your cardio and you are very active, so maybe it is just some pretty tough genetics to overcome. My point with the spinning wasn't insinuating that it wasn't a good leg workout, as I know it is incredible for the legs, but rather I am saying it is an intense workout that requires alot of calories to do. Somehow you need to make up for that deficit. As the others say, look into your protein consumption. When I was doing entirely too much cardio years ago (2.5 hours a day), I looked wasted at 98 pounds. As soon as I upped my protein and ate a little more balanced of a diet, I really packed on some muscle weight as well as a little fat. But I look much healthier now and am much stronger. Sometimes protein is all you are lacking.... Good Luck...Janice
 
You must log in or register to reply here.

Our Newsletter

Get awesome content delivered straight to your inbox.

Top