I must say that after 1 year of weight training ....of squatting, lunging, deadlifting, highstepping etc.... I still see no changes in my hamstring and butt area! I feel like throwing in the towel! I know things take time - but I looked at myself in the mirror this weekend with my bathing suit on and it looks as if I've never picked up a weight for my legs! My upper area is nicely defined - but people would look at me and say - boy - she should really round out her routine and do some defining for her lower area. I can say its frustrating to say the least. I eat a very clean diet, I've upped my cardio to 4 days a week and hit my lower body x3 a week! What is the deal?!?
Very frustrated!
- Thread starter Lynnne
- Start date
Aquajock
Cathlete
For definition in the hamstrings, you may want to bring in supine hamstring bridges with one or both heels placed on a chair or stability ball. I know Cathe has HS bridge exercises on at least one of her later releases (Pyramid lower body? Supersets and/or Push-Pull?).
My own variation is:
1. Lay on your back in front of a sturdy chair; place one heel on the edge of the seat and extend the other (non-working) leg straight up (that leg should be perpendicular to the floor);
2. Press the heel of the foot that's on the edge of the seat down and thereby bridge the lower core up; slowly lower down; repeat 12-16 times on that leg, then perform the same on the other leg
To up the intensity of this, you can place a heavy dumbbell across the pelvis, and/or put ankle weights on the ankles. You can also extend the non-working leg out only 45 degrees rather than 90 degrees.
This exercise isolates the hamstrings to a far greater degree than squats, plie squats and lunges, which are much more multi-joint and thus distribute the workload among all of the anterior and posterior leg muscles.
You may also want to check out the leg curl machine at the club. Since the prime action of hamstrings is to flex the knee, that kind of isolated work will be another good variation for you.
Just make sure not to overtrain the hams so that they become overly strong in relation to the quads. That kind of strength imbalance can have serious consequences on knee stability.
A-JOck
My own variation is:
1. Lay on your back in front of a sturdy chair; place one heel on the edge of the seat and extend the other (non-working) leg straight up (that leg should be perpendicular to the floor);
2. Press the heel of the foot that's on the edge of the seat down and thereby bridge the lower core up; slowly lower down; repeat 12-16 times on that leg, then perform the same on the other leg
To up the intensity of this, you can place a heavy dumbbell across the pelvis, and/or put ankle weights on the ankles. You can also extend the non-working leg out only 45 degrees rather than 90 degrees.
This exercise isolates the hamstrings to a far greater degree than squats, plie squats and lunges, which are much more multi-joint and thus distribute the workload among all of the anterior and posterior leg muscles.
You may also want to check out the leg curl machine at the club. Since the prime action of hamstrings is to flex the knee, that kind of isolated work will be another good variation for you.
Just make sure not to overtrain the hams so that they become overly strong in relation to the quads. That kind of strength imbalance can have serious consequences on knee stability.
A-JOck
Fit Debbie
Cathlete
I feel for you! I'm fairly new to Cathe. I had been Firming for about 1 1/2 years and with all the leg presses, squats and lunges, I am still flabby in that area. It is so frustrating, especially when you know how hard you are working. I have turned to Cathe to up my cardio endurance and to blast this one area of flab away. I'm not sure if more intense cardio sessions is the answer, but I know that using 40 lbs doing Firm leg press hasn't given me the results the instructor's promise. To be honest, I can't use as much weight doing Cathe's leg press, but I feel it more in the glute/hamstring area. Thanks for your suggestion, Aquajock! I'm going to give this a try.
Do you run at all? that's really the only thing that has slimmed and defined my legs. I only run occasionally now but to get my legs defined I ran about 3-3.5 miles 3 times a week. This is meerly a suggestion and if you're not a runner maybe some fast paced walking? I'd say after a year of traditional weight training a little shift in your w/o schedule should shock your legs (if, of course, you aren't a runner).
I am a runner! In fact, before weight training - that's all I did was run & bike. I'm on Cathe's August rotation and sticking to it with a few modifications. I'm hoping if I do the Aug rotation twice in a row - I may see results - it is a shock your system type of rotation. Thanks A jock for the suggestions - I do those types of moves already and I do have a hamstring curl machine in my basement and do that as well on my leg days. I'm trying my best but I just don't see the curve at all - in fact my hamstrings are flat and only begin to bulge with the bubbles of fat under my lower butt begin smiling!!}( I am determined though to blast it away and get a curvy hamstring and less jiggly butt!@!!!
starlight6
Cathlete
Did you notice Cathe's latest check in? She says that the new leg workout will emphasize the hamstrings with several new exercises. She promised to make you fry & cry! }(
Sounds custom made to your goal.
Ruth
Sounds custom made to your goal.
Ruth
CathydsRNA
Cathlete
Sounds like you received good strength training advice. For me, I had to focus primarily on Slow and Heavy workouts ( and keep challenging myself by adding more weight..now at about 75 lbs for squats with a squat rack) with some endurance thrown in. How about your cardio? You might need to get rid of a fat layer or two. I know you said you do cardio. Do you wear a heart rate monitor. I do and found that I get acclimated very easily to cardio workouts and all of a sudden I am burning less calories. To circumvent this, I always mix up the style of cardio and the workouts that fall into each style and include about 2 inerval workouts/week. I know everyone is different but this is what works for me. I was also shocked to see how quickly the body can adapt to cardio and I think one of the biggest mistakes people make is to not seriously mix up their cardio.
lcsavik_85
Cathlete
I understand! I was doing Firm/Fitprime/Cathe and I still had that stuborn hamstring fat. This summer I added rebounding into my routine(20-60min)after each workout. The back of my legs are a lot smoother and my hamstring doesn't look out of proportion with my quad. It easy on your joints and you can do a lot of high intensity stuff on it. Rebounding cleanses the lymphatic system which will help "flush" out stored fat/cellulite and lactic acid. It has a lot of health benefits. This was my first summer I didn't feel embarrassed in my suite. I think Cathe workouts and rebounding is a great combination.
HTH
~Reece Out~
HTH
~Reece Out~
Hi Lynne. I believe my hamstrings are genetically tough to firm!! At 38, I am finally seeing some muscle definition back there with the slow and heavy series- I'm in my third week of a 4 week cycle with it. I'm so impressed with the results from S&H that I'm not wanting to move on to my scheduled endurance cycle after next week!! I don't know if you've already tried S&H, but if not you might give to. The endurance workouts just don't do it for my legs. Oh, I also started slowly taking in more calories(all clean, of course) because I felt that I wasn't feeding my muscles well enough for growth. The last bits of cottage cheese on my upper thighs are even shrinking.
Everyone is different, I know, but the heavier weights are really making a difference for me. Good luck!
Sheila
Everyone is different, I know, but the heavier weights are really making a difference for me. Good luck!
Sheila
Thanks for all the suggestions - don't know a lot about rebounding - any suggested workouts would be great.
As for S & H - I just got it! Tried the legs portion once and scheduled to do it again this afternoon - now you've got me excited! the first time, I thought it was easy - there was no deadlifting and I remember thinking - that's it? but maybe I wasn't heavy enough? I'll try heavier tonight. do you do s& h legs more than once a week or only one time a week?
As for S & H - I just got it! Tried the legs portion once and scheduled to do it again this afternoon - now you've got me excited! the first time, I thought it was easy - there was no deadlifting and I remember thinking - that's it? but maybe I wasn't heavy enough? I'll try heavier tonight. do you do s& h legs more than once a week or only one time a week?
Some thoughts based on my own experience with the same problem:
1) Do you lift as heavy as you can, with good form? I did weight-training for a long time and received some general toning results, but nothing like I did when I started upping the weights. The heavier, the better, with good form. Womens' legs can take a LOT of weight, so squat heavy. Lunge heavy! Deadlift heavy (but safely). If you can't maintain good form, lighten up.
2) Are you keeping a workout log? Note the weights you use and whether or not you should increase on the next try. My workout log keeps me honest, because I do forget. It's efficient fitness-management to keep a log.
3) You may have great muscles, but fat is covering them up. Heavy weights will help you here because the more you build up your muscles, the more fat you'll burn. Eat whole foods of good quality and don't fall for the bars/shakes/meal-replacement frankenstein food. Avoid sugar like the plague.
EDITED TO ADD; Sorry, I missed your part about eating clean; but you may want to cut calories.
1) Do you lift as heavy as you can, with good form? I did weight-training for a long time and received some general toning results, but nothing like I did when I started upping the weights. The heavier, the better, with good form. Womens' legs can take a LOT of weight, so squat heavy. Lunge heavy! Deadlift heavy (but safely). If you can't maintain good form, lighten up.
2) Are you keeping a workout log? Note the weights you use and whether or not you should increase on the next try. My workout log keeps me honest, because I do forget. It's efficient fitness-management to keep a log.
3) You may have great muscles, but fat is covering them up. Heavy weights will help you here because the more you build up your muscles, the more fat you'll burn. Eat whole foods of good quality and don't fall for the bars/shakes/meal-replacement frankenstein food. Avoid sugar like the plague.
EDITED TO ADD; Sorry, I missed your part about eating clean; but you may want to cut calories.
I'm only doing S&H legs/shoulders once a week, and I'm running 3 times a week in between the 3 S&H workouts. The deadlifts are in with the back work (I missed them too when I first did the legs W/O, so was happy to find them with chest/back).
I'm lifting as much as I can safely get over my head, which is heavy for me, but may not be for you. I satrted with 30#'s the first week, then 35#'s the second week, and used 40#'s this past Monday, so I'm pushing myself along. My abs are also showing some definition- even my DH noticed!! I guess those planks work, and I add the ab work from LLegs onto 2 of my 3 running days.
HTH,
Sheila
I'm lifting as much as I can safely get over my head, which is heavy for me, but may not be for you. I satrted with 30#'s the first week, then 35#'s the second week, and used 40#'s this past Monday, so I'm pushing myself along. My abs are also showing some definition- even my DH noticed!! I guess those planks work, and I add the ab work from LLegs onto 2 of my 3 running days.
HTH,
Sheila
Some good info. I just wanted to add....just because you eat clean doesn't mean calories no longer count. I know you know that already...but sometimes I think people forget! Portion control. Big time. I did WW a while ago and was surprised by how much calorie sabotage I could do with too much meat, pasta (even whole wheat), potatoes and brown rice. Even though they are all clean. If you don't feel like counting calories then I would just make sure most of your dinner plate is fruit or veggie!
Hope this helps. I think depending on your body fat all that muscle could be under a layer of fat, even if you are ripped up top. People carry their bodyfat different ways.
Jen
Hope this helps. I think depending on your body fat all that muscle could be under a layer of fat, even if you are ripped up top. People carry their bodyfat different ways.
Jen
I hate to play the genetics card, but could that be the reason? I have EXACTLY the opposite problem--short, stocky legs. I would love to be more twiggish, but I got stuck with stumps. My only consolation is that at least they are defined--but I build bulk extremely easily in my legs. I used to work with a girl that went to the gym 3x a day to try to get more definition. She said she would kill to have legs like mine, and I would have LOVED to have traded with her. I think the most that any of us can do is to be as firm as we can be for our particular body type. I know it's frustrating to work your behind off and still not have the one you want, but hang in there!
Hello Lynne,
I'm a pear shape, so I can relate to what you are saying when it comes to seeing definition in the upper body easily as opposed to the lower body. Are you using weights heavy enough to challenge your glutes and hamstrings, until the muscles quiver and tremble during the last few reps? What about your routine? Maybe you should work with heavy weights at 8-10 reps for a few weeks, then change the routine to medium weights at 10-15 reps.
This article might help:
http://www.bodybuilding.com/fun/alissa20.htm
I'm a pear shape, so I can relate to what you are saying when it comes to seeing definition in the upper body easily as opposed to the lower body. Are you using weights heavy enough to challenge your glutes and hamstrings, until the muscles quiver and tremble during the last few reps? What about your routine? Maybe you should work with heavy weights at 8-10 reps for a few weeks, then change the routine to medium weights at 10-15 reps.
This article might help:
http://www.bodybuilding.com/fun/alissa20.htm
You could try isolating your hams w/hamstring curls, which can be done either standing up or lying down. I don't know if Cathe includes these in any of her strength training videos, but I've found doing standing ham curls at maximum weights have really built up my muscles. If you do them at home I would think ankle weights could do the trick.