Answers (9)
2
I would try to do a self-assessment and possibly ask another trainer if necessary. Since you mention an injury there may be a problem with proper timing and recruitment. You are doing all compound when our bodies can easily cheat, sometimes even unbeknownst to ourselves. I would do isolated muscle testing and see whether there is a clue. If that is not the case you may have to resign yourself to a buttless existence
0
You could try adding some weight to your squats and lunges and doing fewer reps. If you have good balance in your knees and hips you could also try Bulgarian squats or another single leg movement being extra careful with your left leg do it with support first (a stability ball between your back and a wall works well for single leg squats). Keep trying new and different workouts to confuse your glutes and make sure you get enough rest and calories.
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I think you should follow Karin's advice. I agree that isolating your muscles and testing for imbalances/abnormalities/unusual weaknesses etc and eliminating the "compensation" might be the best course of action considering the information that you have given.
It could just be your body type. You may be one of those people who is sort of opposite of me. I have a "big ol' butt" (as my girlfriend has said before, haha) and large legs. My lower body is, proportionately, larger than upper body. I like to look at it like training your trapezius (specifically the upper part of the muscle). Many people will respond very well to trap training and can quickly build up those "meat hunks" on either side of their necks. People are forced to decrease the frequency and intensity of training to avoid looking too "beastly." My lower body responds very well to any type of training, so in order to maintain a proportionate body, I have to train my lower body "less" than I do my upper body and torso. It could be that you simply need to mix it up to overcome adaptation, or it could be physiological issue that needs to be addressed by a professional.
I do think that Karin has suggested a GREAT starting place for you, as a fitness professional, to evaluate yourself =). On a lighter note, my girlfriend was once told by a co-worker that she should eat some cornbread to put some meat on her butt. That's just meant to be a funny addition, the type of weight that cornbread might add is probably not what you're looking for =).
It could just be your body type. You may be one of those people who is sort of opposite of me. I have a "big ol' butt" (as my girlfriend has said before, haha) and large legs. My lower body is, proportionately, larger than upper body. I like to look at it like training your trapezius (specifically the upper part of the muscle). Many people will respond very well to trap training and can quickly build up those "meat hunks" on either side of their necks. People are forced to decrease the frequency and intensity of training to avoid looking too "beastly." My lower body responds very well to any type of training, so in order to maintain a proportionate body, I have to train my lower body "less" than I do my upper body and torso. It could be that you simply need to mix it up to overcome adaptation, or it could be physiological issue that needs to be addressed by a professional.
I do think that Karin has suggested a GREAT starting place for you, as a fitness professional, to evaluate yourself =). On a lighter note, my girlfriend was once told by a co-worker that she should eat some cornbread to put some meat on her butt. That's just meant to be a funny addition, the type of weight that cornbread might add is probably not what you're looking for =).
0
Its not how many squats you do but the quality of each squat. Concentrate on pausing at the lower portion of the squat and use chains or resistance bands to make the exercise more challenging toward the top. Your legs and glutes will respond with more developement to compensate for the stress. Either more size or more density. Both will look great. IMO
0
Seems like there are so many people looking for ways to increase the size and shape of different parts of the human anatomy... men and women! :)
The craze today is women's butt enlargements (thanks to Kardashian and JLo) ...from creams and supplements to the Brazillian Butt Lift!
Doing a search on the net will bring you more butt exercises than you could fit in an olympic swimming pool! There are a few exercises that can be deemed "beneficial" to the buttocks but none can produce more volume at best they can possibly strengthen the glutes (buttock muscles) and provide a bit of lift if done properly and religiously in my opinion.
What works for me is increasing my overall body fat (liking that cornbread!), which I doubt is something you're interested in! :)
The craze today is women's butt enlargements (thanks to Kardashian and JLo) ...from creams and supplements to the Brazillian Butt Lift!
Doing a search on the net will bring you more butt exercises than you could fit in an olympic swimming pool! There are a few exercises that can be deemed "beneficial" to the buttocks but none can produce more volume at best they can possibly strengthen the glutes (buttock muscles) and provide a bit of lift if done properly and religiously in my opinion.
What works for me is increasing my overall body fat (liking that cornbread!), which I doubt is something you're interested in! :)
0
All, great answers.
I personally believe we must accept what we have been given genetically.
Example, women like JLo, Kim Kardashian, Beyonce and Oprah--very hippy women. Many would describe them as pear-shaped. They will likely have to train very hard to avoid become overly hippy. Thats what genetics gave them.
Some people, as a consequence of genetics have a higher percentage of type I muscle fibers and are genetically predisposed to sports like long distance running, etc, as well as being genetically predisposed to being lean as opposed to being thicker and more muscular.
Another consideration is to ask yourself whether the amount of "aerobic" classes you teach are sabotaging your resistance training efforts. Remember the SAID principle...you get what you train for.
Lastly, when using weights with the objective of hypertrophy, are you utilizing the correct variables? Did you perform a 1RM test to determine what percentage between 55% and 85% of 1RM you should be performing when working your lower half? How many sets and reps are you performing.
I hope this assists you in reaching your goal of increasing the size of your gluteal musculature. All the best to you!
I personally believe we must accept what we have been given genetically.
Example, women like JLo, Kim Kardashian, Beyonce and Oprah--very hippy women. Many would describe them as pear-shaped. They will likely have to train very hard to avoid become overly hippy. Thats what genetics gave them.
Some people, as a consequence of genetics have a higher percentage of type I muscle fibers and are genetically predisposed to sports like long distance running, etc, as well as being genetically predisposed to being lean as opposed to being thicker and more muscular.
Another consideration is to ask yourself whether the amount of "aerobic" classes you teach are sabotaging your resistance training efforts. Remember the SAID principle...you get what you train for.
Lastly, when using weights with the objective of hypertrophy, are you utilizing the correct variables? Did you perform a 1RM test to determine what percentage between 55% and 85% of 1RM you should be performing when working your lower half? How many sets and reps are you performing.
I hope this assists you in reaching your goal of increasing the size of your gluteal musculature. All the best to you!
0
"I cannot develop my butt (and legs) no matter how many squats, lunges, kettlebell work (and so on) I do."
Really?!?!
So lets start with this statement.
What does your workout for your butt look like?
What is your rep scheme?
What is your volume?
What is your intensity?
What is your rest time between sets?
how are you manipulating all of the above in micro, meso, and macro cycles?
What does your nutrition log look like?
What does your nutrition timing look like?
Heavy wide stance squats = bigger butt
Heavy deadlift = bigger butt
heavy RDL = bigger butt
Glute ham raises = bigger butt
things that need to be considered:
-your volume is probably too high because you are a group instructor.
-your intensity needs to be above 75% 1 RM, that means no more than 10-12 reps
-no more than 60 sec rest
-you may need to eat more to put on any muscle
-too much SS cardio
Really?!?!
So lets start with this statement.
What does your workout for your butt look like?
What is your rep scheme?
What is your volume?
What is your intensity?
What is your rest time between sets?
how are you manipulating all of the above in micro, meso, and macro cycles?
What does your nutrition log look like?
What does your nutrition timing look like?
Heavy wide stance squats = bigger butt
Heavy deadlift = bigger butt
heavy RDL = bigger butt
Glute ham raises = bigger butt
things that need to be considered:
-your volume is probably too high because you are a group instructor.
-your intensity needs to be above 75% 1 RM, that means no more than 10-12 reps
-no more than 60 sec rest
-you may need to eat more to put on any muscle
-too much SS cardio
0
Hey Patty
All great answers. Seems to me if you don't genetically have a muscular predisposition (as Joanne and Marlan mentioned) for perky gluts, all the lunges in the world may not change the shape of your okole.
When you say you need to be different then you are, I wonder. You have been gifted in many ways, and I am certain we can never have everything we want, but, we just might find, we get what you need.
Stay strong
Danielle
All great answers. Seems to me if you don't genetically have a muscular predisposition (as Joanne and Marlan mentioned) for perky gluts, all the lunges in the world may not change the shape of your okole.
When you say you need to be different then you are, I wonder. You have been gifted in many ways, and I am certain we can never have everything we want, but, we just might find, we get what you need.
Stay strong
Danielle
0
Thanks everyone! All great stuff. I'm on the right track. Due to the group fitness and Zumba Classes - I do need to pay attention to heavy low body weight work. Also - I was looking at my mom and grandma and think this is just who am. Thicker waist, tiny below. No worries! I'm healthy and fit and that is all that matters. Thanks!
