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07-02-2008, 02:52 PM
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#1
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Registered User
Join Date: Feb 2006
Location: Virginia Beach, Virginia, United States
Age: 29
Stats: 5'6", 138 lbs
Posts: 62
BodyPoints: 4323
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Leaning out glutes
Hi all! I'm 7 weeks out from my second competition this year. I was told to bring in my lower half tighter and leaner. I knew I wan't lean enough but that was my warm up show and I needed some feedback. Anyways, I'm wondering how long did it take you to get your ass where you wanted it? To get that really lean nice tight one the judges are looking for. I am at war with mine right now. I do legs 2x a week now. I do NOT cheat on my diet and I don't know what's up. I feel as though I"ve been very patient but my patience is starting to run thin! If it takes a long time just let me know, I need to hear it so I can just keep telling myself it'll come along with time. Thx!
p.s. you can see a butt shot on my last progess pic in my bodyspace profile
__________________
Success is failure turned inside out, the silver tint of the clouds of doubt, and you can never tell how close you are, it may be near when it seems so far, so stick to the fight when you're hardest hit, it's when things seem worst that you must not quit.
Last edited by swirly_79; 07-02-2008 at 02:56 PM.
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07-02-2008, 02:59 PM
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#2
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Registered User
Join Date: Jul 2007
Location: Alabama, United States
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I have no advice for you, as you are far more advanced than me... I was just browsing to see what the replies were. I felt I had to compliment you on your signature though, thats awesome, I love it! Can I steal it?  lol, I think I will stick it on my fridge, though!
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Team Scivation Athlete
Feeding Boys Dirt Since 2003
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07-02-2008, 03:10 PM
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#3
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Registered User
Join Date: Feb 2006
Location: Virginia Beach, Virginia, United States
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Quote:
Originally Posted by racingrit22@aol
I have no advice for you, as you are far more advanced than me... I was just browsing to see what the replies were. I felt I had to compliment you on your signature though, thats awesome, I love it! Can I steal it? lol, I think I will stick it on my fridge, though! |
lol! Thax, quite a few people have told me that! It gets me through hard times. its on a picture on my wall by my sewing machine. Love it.
__________________
Success is failure turned inside out, the silver tint of the clouds of doubt, and you can never tell how close you are, it may be near when it seems so far, so stick to the fight when you're hardest hit, it's when things seem worst that you must not quit.
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07-02-2008, 03:13 PM
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#4
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deracate chinese frower
Join Date: Apr 2007
Location: Already qualifyed for Ms Boring 2009, Mindiesel's quarters, Space Cadet City, Niue
Age: 33
Stats: 5'1", 117 lbs
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Lots of atg squats, lunges, SLD, Good Mornings,
Leg Press with feet at top of plate so toes are over the edge
Bun Squats
killer - side lunges  High reps!
Running up steps and running in general.
__________________
I don't need friends, I need people to fight ~ Dan Hardy
Can't you be believing now?
Munchies, Mischief and BJJ - xXx Musings by a Mindiesel! - http://forum.bodybuilding.com/showthread.php?t=114686051
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07-02-2008, 03:25 PM
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#5
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I know I'm not a female and honestly I don't know how hard it can be to lose unwanted fat on the rear but it looks to me as though you've come a long way already (judging by your progress pics) and it just seems to be a matter of time before one day you look in the mirror and see the ass you've always wanted.
You don't cheat, you do legs twice a week which is excellent...what does your cardio routine look like? One of my good friends competes in figure and she does crazy amounts of cardio. The stepmill and treadmill are two of her favorites.
I'd say continue with what you've been doing - you've already tightened up a lot and it should continue with time.
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07-02-2008, 03:54 PM
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#6
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Registered User
Join Date: Feb 2006
Location: Virginia Beach, Virginia, United States
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Quote:
Originally Posted by Mindi911
Lots of atg squats, lunges, SLD, Good Mornings,
Leg Press with feet at top of plate so toes are over the edge
Bun Squats
killer - side lunges High reps!
Running up steps and running in general. |
I do all of those, dunno what good mornings are though, that ones not in my routine. Gotta look that one up. Thanks so much!
__________________
Success is failure turned inside out, the silver tint of the clouds of doubt, and you can never tell how close you are, it may be near when it seems so far, so stick to the fight when you're hardest hit, it's when things seem worst that you must not quit.
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07-02-2008, 03:57 PM
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#7
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Registered User
Join Date: Feb 2006
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Quote:
Originally Posted by gforce88
I know I'm not a female and honestly I don't know how hard it can be to lose unwanted fat on the rear but it looks to me as though you've come a long way already (judging by your progress pics) and it just seems to be a matter of time before one day you look in the mirror and see the ass you've always wanted.
You don't cheat, you do legs twice a week which is excellent...what does your cardio routine look like? One of my good friends competes in figure and she does crazy amounts of cardio. The stepmill and treadmill are two of her favorites.
I'd say continue with what you've been doing - you've already tightened up a lot and it should continue with time.
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Thanks, yes I'm hoping its just a matter of time, its already been 15 weeks now of precontest dieting, minus the one week off after competition, I do HIIT 3 times a week, 2 of the sessions being right after leg day so really I kill my legs really good 2x a week! I ain't playing this time. Not that I was before but 4th place lit a fire under my ass and I'm coming for em even harder this time! Thanks, I'm hoping the ass i've always wanted is just around the corner! Patience I keep telling myself!
__________________
Success is failure turned inside out, the silver tint of the clouds of doubt, and you can never tell how close you are, it may be near when it seems so far, so stick to the fight when you're hardest hit, it's when things seem worst that you must not quit.
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07-02-2008, 06:44 PM
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#8
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Registered User
Join Date: May 2007
Location: Nova Scotia, Canada
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For me I found doing "butt" cardio make a huge difference. For example, using the stepmill and walking on the treadmill at a very high incline, squeezing my glutes with every step. Having that mind to muscle connection the whole time made a big difference for me. And on the stepmill I will switch back and forth from regular steps to lunging two steps at a time.
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"The best activities for your health are pumpin and humpin." ~Arnold Schwarzenegger
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07-03-2008, 09:49 AM
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#9
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Registered User
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Amazing
I just wanted to say that you've done an amazing job, your progress pictures are inspiring. I am sure you will get the results you are after!
Good luck on the next comp!
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07-03-2008, 03:07 PM
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#10
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Registered User
Join Date: Feb 2006
Location: Virginia Beach, Virginia, United States
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Quote:
Originally Posted by SunnyD902
For me I found doing "butt" cardio make a huge difference. For example, using the stepmill and walking on the treadmill at a very high incline, squeezing my glutes with every step. Having that mind to muscle connection the whole time made a big difference for me. And on the stepmill I will switch back and forth from regular steps to lunging two steps at a time.
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Okay thanks, I try to do that on my moderate cardio day but I haven't tried skipping a step! Thanks so much!
__________________
Success is failure turned inside out, the silver tint of the clouds of doubt, and you can never tell how close you are, it may be near when it seems so far, so stick to the fight when you're hardest hit, it's when things seem worst that you must not quit.
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07-03-2008, 03:08 PM
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#11
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deracate chinese frower
Join Date: Apr 2007
Location: Already qualifyed for Ms Boring 2009, Mindiesel's quarters, Space Cadet City, Niue
Age: 33
Stats: 5'1", 117 lbs
Posts: 34,087
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__________________
I don't need friends, I need people to fight ~ Dan Hardy
Can't you be believing now?
Munchies, Mischief and BJJ - xXx Musings by a Mindiesel! - http://forum.bodybuilding.com/showthread.php?t=114686051
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07-03-2008, 03:09 PM
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#12
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Registered User
Join Date: Feb 2006
Location: Virginia Beach, Virginia, United States
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Quote:
Originally Posted by rdh4190
I just wanted to say that you've done an amazing job, your progress pictures are inspiring. I am sure you will get the results you are after!
Good luck on the next comp!
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I have, I gotta keep reminding myself! I'm just getting impatient, I gained alot during my bulking phase! Here's what I really used to look like!
Thanks for the comment!
http://www.bodybuilding.com/fun/transf79.htm
__________________
Success is failure turned inside out, the silver tint of the clouds of doubt, and you can never tell how close you are, it may be near when it seems so far, so stick to the fight when you're hardest hit, it's when things seem worst that you must not quit.
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07-03-2008, 03:10 PM
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#13
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Registered User
Join Date: Feb 2006
Location: Virginia Beach, Virginia, United States
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Quote:
Originally Posted by Mindi911
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Oh! Yea! I can feel that just watching it!! Thanks!!
__________________
Success is failure turned inside out, the silver tint of the clouds of doubt, and you can never tell how close you are, it may be near when it seems so far, so stick to the fight when you're hardest hit, it's when things seem worst that you must not quit.
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07-05-2008, 07:19 PM
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#14
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Overtraining? LOL...
Join Date: May 2008
Location: Massachusetts, United States
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Nothing is set in stone as everyone's bodytypes are so different. When I prepped for my last show I did a 16 week diet and was only 8 lbs above my comp weight when I started. I find that long, slow dieting works best for me. I don't kill myself with cardio because too much will cause muscle loss.
For cardio work, uphill sprints and running stairs/or bleachers can def help lean out hammies and glutes.
But the key to really leaning them out is giving yourself enough time on your diet...
Good luck with your next show
Last edited by kimm4; 07-05-2008 at 07:41 PM.
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07-06-2008, 01:22 PM
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#15
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Registered User
Join Date: Jun 2008
Location: Kailua Kona, Hawaii, United States
Stats: 5'9", 135 lbs
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Quote:
Originally Posted by SunnyD902
For me I found doing "butt" cardio make a huge difference. For example, using the stepmill and walking on the treadmill at a very high incline, squeezing my glutes with every step. Having that mind to muscle connection the whole time made a big difference for me. And on the stepmill I will switch back and forth from regular steps to lunging two steps at a time.
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Ohhh good, I love hearing that! My glutes are so resistant to change, so I'm speed-walking treadmill at 10%-12% incline, at 3.5 mph. I'm really focusing on the glutes when I walk by squeezing the hell out of them with nearly every step.
__________________
"10% of life, is what happens to you--90% is how you respond to it."
***v_crew***
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07-08-2008, 04:24 AM
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#16
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Registered User
Join Date: Jul 2007
Location: Netherlands
Age: 26
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Make sure you have enough hip mobility to recruit the glutes properly. Tight hipflexors, for instance, can hamper this.
Test are to be found online. Also, Baby Got Back, an article on T-nation's sistersite explains this quite elaborately.
__________________
you's so high and mighty with all that muscle ; Go ahead boy, pick up that hammer and show me what you can do!
~The legend of John Henry's Hammer~
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07-09-2008, 09:11 PM
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#17
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Registered User
Join Date: Feb 2006
Location: Virginia Beach, Virginia, United States
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Stats: 5'6", 138 lbs
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Quote:
Originally Posted by Euqinom
Make sure you have enough hip mobility to recruit the glutes properly. Tight hipflexors, for instance, can hamper this.
Test are to be found online. Also, Baby Got Back, an article on T-nation's sistersite explains this quite elaborately.
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Okay I'll have to check that out. yes, that may also be my problem, my hip flexors and Hammies are always tight, you think some yoga could help?
__________________
Success is failure turned inside out, the silver tint of the clouds of doubt, and you can never tell how close you are, it may be near when it seems so far, so stick to the fight when you're hardest hit, it's when things seem worst that you must not quit.
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07-09-2008, 11:26 PM
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#18
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deracate chinese frower
Join Date: Apr 2007
Location: Already qualifyed for Ms Boring 2009, Mindiesel's quarters, Space Cadet City, Niue
Age: 33
Stats: 5'1", 117 lbs
Posts: 34,087
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Quote:
Originally Posted by swirly_79
Okay I'll have to check that out. yes, that may also be my problem, my hip flexors and Hammies are always tight, you think some yoga could help?
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yoga, pilates both would definitely help this.
__________________
I don't need friends, I need people to fight ~ Dan Hardy
Can't you be believing now?
Munchies, Mischief and BJJ - xXx Musings by a Mindiesel! - http://forum.bodybuilding.com/showthread.php?t=114686051
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07-10-2008, 01:51 AM
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#19
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Registered User
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Quote:
Originally Posted by swirly_79
Okay I'll have to check that out. yes, that may also be my problem, my hip flexors and Hammies are always tight, you think some yoga could help?
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i recon some PNF stretching everyday would do the trick. even invest in a dyna band/elastic band.
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float like a butterfly, sting like a bee
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07-10-2008, 08:40 AM
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#20
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Registered User
Join Date: Feb 2006
Location: Virginia Beach, Virginia, United States
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Quote:
Originally Posted by Mindi911
yoga, pilates both would definitely help this.
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Okay I'll try to do my video at home. It works pretty well. I gotta do it quite a bit though, my hips have been tight ever since I had my son, he's 7 now!
__________________
Success is failure turned inside out, the silver tint of the clouds of doubt, and you can never tell how close you are, it may be near when it seems so far, so stick to the fight when you're hardest hit, it's when things seem worst that you must not quit.
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07-10-2008, 08:41 AM
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#21
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Registered User
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Quote:
Originally Posted by JaY-ToWn
i recon some PNF stretching everyday would do the trick. even invest in a dyna band/elastic band.
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What's PNF mean? I got some bands also, I just don't know what that stands for. Thx.
__________________
Success is failure turned inside out, the silver tint of the clouds of doubt, and you can never tell how close you are, it may be near when it seems so far, so stick to the fight when you're hardest hit, it's when things seem worst that you must not quit.
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07-10-2008, 08:42 AM
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#22
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deracate chinese frower
Join Date: Apr 2007
Location: Already qualifyed for Ms Boring 2009, Mindiesel's quarters, Space Cadet City, Niue
Age: 33
Stats: 5'1", 117 lbs
Posts: 34,087
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Quote:
Originally Posted by swirly_79
Okay I'll try to do my video at home. It works pretty well. I gotta do it quite a bit though, my hips have been tight ever since I had my son, he's 7 now!
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wow yeah I think it's time you did something.
I know how it goes though, I'm the same but I do truely hate stretching 
__________________
I don't need friends, I need people to fight ~ Dan Hardy
Can't you be believing now?
Munchies, Mischief and BJJ - xXx Musings by a Mindiesel! - http://forum.bodybuilding.com/showthread.php?t=114686051
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07-10-2008, 08:43 AM
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#23
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Registered User
Join Date: Feb 2006
Location: Virginia Beach, Virginia, United States
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Quote:
Originally Posted by Euqinom
Make sure you have enough hip mobility to recruit the glutes properly. Tight hipflexors, for instance, can hamper this.
Test are to be found online. Also, Baby Got Back, an article on T-nation's sistersite explains this quite elaborately.
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That was a really good article, thanks so much. I liked alot of those exercises, nice to see new ones not the same 'ol stuff! I can't wait to try them, I'll probably wait til I bulk though since I am basically trying to lean out now. I like that site also, never heard of it before. Have a great day!
__________________
Success is failure turned inside out, the silver tint of the clouds of doubt, and you can never tell how close you are, it may be near when it seems so far, so stick to the fight when you're hardest hit, it's when things seem worst that you must not quit.
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07-13-2008, 05:17 AM
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#24
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Registered User
Join Date: Jul 2008
Location: qld, Australia
Age: 23
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Quote:
Originally Posted by swirly_79
What's PNF mean? I got some bands also, I just don't know what that stands for. Thx.
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it means proprioceptive neuromuscular facilitation. its a great form of stretching involving stretching and contracting the muscle group. heres an article on it.. http://www.thestretchinghandbook.com...stretching.php
hope this helps..
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float like a butterfly, sting like a bee
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07-29-2008, 09:14 PM
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#25
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Registered User
Join Date: Feb 2006
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Quote:
Originally Posted by JaY-ToWn
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Okay thanks, that was a great article, I think that's similar to what they are doing to my husband in physical therapy to help him get the feeling back in his quads. Thanks again.
__________________
Success is failure turned inside out, the silver tint of the clouds of doubt, and you can never tell how close you are, it may be near when it seems so far, so stick to the fight when you're hardest hit, it's when things seem worst that you must not quit.
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07-29-2008, 09:39 PM
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#26
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STILL BANGIN!
Join Date: Feb 2008
Location: Richmond, Virginia, United States
Age: 42
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Quote:
Originally Posted by DemetriaF
Ohhh good, I love hearing that! My glutes are so resistant to change, so I'm speed-walking treadmill at 10%-12% incline, at 3.5 mph. I'm really focusing on the glutes when I walk by squeezing the hell out of them with nearly every step.
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Yeahhhh...me too!!! I was just telling somebody today that I squeeze my glutes for 15 min straight while peddling backwards of level 7 on the elipticle. Works those glutes wonderfully!
Quote:
Originally Posted by swirly_79
Okay thanks, that was a great article, I think that's similar to what they are doing to my husband in physical therapy to help him get the feeling back in his quads. Thanks again.
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All I can say is WOWWWWWW!!! I opened your bodyspace and my jaw hit the floor! While I was still tripping over my bottom lip, I checked out your bb.com transformation of the week article and then my eyeballs popped out!  Holy Cripes! Your my hero! What amazing progress you've made already! I guess I'd be a little impatient too if I were as close as you are to not only competing, but placing number 1! That's what I see in your near future...numero uno!
Sorry I can't give you any "pro" tips as I am still struggling with my bedonkadong bootaaay! But I had to just applaud your progress girl! Please keep us informed on how your next show goes!
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07-30-2008, 01:38 AM
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#27
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Registered User
Join Date: Jul 2007
Location: Netherlands
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Quote:
Originally Posted by swirly_79
Okay I'll have to check that out. yes, that may also be my problem, my hip flexors and Hammies are always tight, you think some yoga could help?
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I've taken de Functional Movement Screen, and 'treated' myself accordingly with a roller, foamroller and stretches and have seen really good improvement in squatting and finally SORE GLUTES! Yay!
__________________
you's so high and mighty with all that muscle ; Go ahead boy, pick up that hammer and show me what you can do!
~The legend of John Henry's Hammer~
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08-16-2008, 11:28 PM
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#28
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Registered User
Join Date: Feb 2006
Location: Virginia Beach, Virginia, United States
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Quote:
Originally Posted by bambifox
Yeahhhh...me too!!! I was just telling somebody today that I squeeze my glutes for 15 min straight while peddling backwards of level 7 on the elipticle. Works those glutes wonderfully!
All I can say is WOWWWWWW!!! I opened your bodyspace and my jaw hit the floor! While I was still tripping over my bottom lip, I checked out your bb.com transformation of the week article and then my eyeballs popped out! Holy Cripes! Your my hero! What amazing progress you've made already! I guess I'd be a little impatient too if I were as close as you are to not only competing, but placing number 1! That's what I see in your near future...numero uno!
Sorry I can't give you any "pro" tips as I am still struggling with my bedonkadong bootaaay! But I had to just applaud your progress girl! Please keep us informed on how your next show goes! |
Ah, well thanks so much.. so I guess I'd say I won the battle! I got first place and overall, I talk about it some in my blog, I have to wait til pics come up on the net. Hubby can't take them, Still recovering from surgery. He was in alot of pain at the show, but thank God he was still there to watch, it was a big day for me. I'll put up more pics when I get them. ttyl.
__________________
Success is failure turned inside out, the silver tint of the clouds of doubt, and you can never tell how close you are, it may be near when it seems so far, so stick to the fight when you're hardest hit, it's when things seem worst that you must not quit.
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08-18-2008, 03:23 PM
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#29
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Registered User
Join Date: Jun 2008
Location: Kailua Kona, Hawaii, United States
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Quote:
Originally Posted by bambifox
Yeahhhh...me too!!! I was just telling somebody today that I squeeze my glutes for 15 min straight while peddling backwards of level 7 on the elipticle. Works those glutes wonderfully! |
Hmm, I might have to try that!
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I am still struggling with my bedonkadong bootaaay! But I had to just applaud your progress girl! Please keep us informed on how your next show goes!
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Bedonkadong bootaaay? ROFLMAO!
__________________
"10% of life, is what happens to you--90% is how you respond to it."
***v_crew***
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08-18-2008, 06:27 PM
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#30
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Registered User
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Quote:
Originally Posted by SunnyD902
For me I found doing "butt" cardio make a huge difference. For example, using the stepmill and walking on the treadmill at a very high incline, squeezing my glutes with every step. Having that mind to muscle connection the whole time made a big difference for me. And on the stepmill I will switch back and forth from regular steps to lunging two steps at a time.
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I've read some replies about cardio here recently and a few have mentioned "very high" incline but none mention just how high...
Anyone have a grade or percent for me? I've been walking at 3.5mph and 12% incline but if it can be more beneficial to go higher, Id like to try. Hah, I already get some odd looks for having the treadmill at 12% instead of flat like everyone else at the gym, Id hate to see their faces if I put it much higher and Im actually not doing anything efficient for my workout.
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