Demoralizing comment

[silverlightning]

i would have asked him what he meant. anyways, its not always about the weight you are moving when it comes to building muscle. drop 10 plates per side, go all the way down as your flexibility allows, hold it for a second and power the weight back up. 10-15 reps. squats, 10-15 reps, walking lunges with barbell on back, 10-15 steps per leg. try that only for 4 weeks. report back.

[Trigger543]

Actually he's 28

robbing the cradle eh? good for you

[bosgirlin09]

props for posting a video, but that is NOT a leg press.

If you really want your legs to grow you need to.........ohh wait you already know what to do...

Ohhhhh someone's grumpy. Thanks for your suggestions.

[bosgirlin09]

i would have asked him what he meant. anyways, its not always about the weight you are moving when it comes to building muscle. drop 10 plates per side, go all the way down as your flexibility allows, hold it for a second and power the weight back up. 10-15 reps. squats, 10-15 reps, walking lunges with barbell on back, 10-15 steps per leg. try that only for 4 weeks. report back.

Yeah that's how I usually train, slow on the neg w/a hold and power up. Again the leg press was just having some fun, my only point was if it could move it at all it showed I was strong I did not mean to ignite such controversy lol

[Jtbny]

Figured the way this thread was moving it was either a female posting or someone bragging about leg pressing.

Who would have figured both

Op you are 45 not 85. Keep on keeping on and worry less about dumb comments. You look like you know what you are doing.

ps that was a joke of a leg press

[bodyhard]

Ohhhhh someone's grumpy. Thanks for your suggestions.

Me grumpy?????????????????


Naaaaaahhhhhhhh


Just call it as I see it.


You said and I quote:

I can leg press 13 plates per side.

Not once did you say "I can unload the leg press with 13 plates per side and jerk it up and down a little"

[nvrstopworking]

Yeah that's how I usually train, slow on the neg w/a hold and power up. Again the leg press was just having some fun, my only point was if it could move it at all it showed I was strong I did not mean to ignite such controversy lol

Good to see you're still killing it Bos.

You will get more resistance to claims of outlandish strength outside of the fem misc than you will inside though. Be warned.

[bosgirlin09]

)

[bosgirlin09]

Good to see you're still killing it Bos.

You will get more resistance to claims of outlandish strength outside of the fem misc than you will inside though. Be warned.

Neverstop! So good to see u too it's been forever . I will have to skulk about ur profile to see what you've been up to...


Ohhhhh my believe me I have learned my lesson lol.

[61customrebuild]

Yesterday I asked a trainer I know for advice. He is legit, was a pro bb, knows his stuff..

Not sure he is legit with that answer. Age by itself is never a limiting factor in fitness. But I checked out your 144lb photo and first off, you have a very nice natural look already. But I do understand where you are coming from; you want more mass in the hip area for porportional balance.

I am going to assume you already have a lower body regiment. So I wont say you need to more or heavier of that. It may be that your form in your lower body workouts needs a bit of adjustment, in order to redirect more load to where you want more size. Try this: Pretend you are squatting your normal weight, or lunging with weight or whatever you do, but do it without weight (only bodyweight). Where you feel your muscles working the most is where the size will come on. If you want the size to come on in another place, you need to adjust the form of the exercise, particularly center of gravity, so you feel muscles really working in that area. If you cannot make this happen, then try a bunch of different exercises, without weight, until you feel those muscles really working, both in the full range (max stretch to squeeze) and the narrow pump range. Once you understand how to employ those muscles without weight, gradually add weight, but still ensure you feel the nice tension in the spots where you want more mass.

Pure, clean, high protein diet (with supplements, if desired) is the other part, you probaby know.

One last thing you might want to try, high bar kipping exercises. These will thicken your core to include hips. Will make you look a bit more like a crossfit gal in that area, but that might be the look you want. FBBs tend to look too stiff in comparison, IMHO. Good luck!

[dbp]

I think it might be difficult to really hit your quads with a lot of the classic compounds, given your height and proportions. Not to say they don't hit them at all... just that other movements might help. All the more reason to get a big ROM on the leg press and drill that movement. Leg extensions as well, maybe? Not sure what else, you already seem to be doing the majority of leg exercises, LOL.

I think that within reason, increasing volume/frequency for stubborn body parts is a good idea too.

[Tmax55]

Op, chin up you look better than 97% of the 20 something's at my gyms.

One suggestion - barbell hack squats.

[kimm4]

I think it might be difficult to really hit your quads with a lot of the classic compounds, given your height and proportions. Not to say they don't hit them at all... just that other movements might help.

I have to agree with this.^^Compounds are crucial in all programs. But when you're talking females trying to build up a rockin set of legs, the basic compounds aren't enough. Men can get away with it more, because they carry more overall muscle compared to females. It takes females longer to build quality muscle. The OP is tall which makes it more difficult, because of longer limbs and more space to fill.

I would run a routine that has you hitting legs (quads/hams/glutes) 2x a week. My normal rep ranges are 6-12, but I occasionally throw a few higher reps anywhere from 15-25, all depending on the exercise. I mix up between straight sets, supersets, tri sets and the occasional drop sets. I also like to throw in slow negatives, static holds, partial reps and run a few sets to failure.

My staples: (Not all used in the same workout, I switch things out)

Front squats
Heavy goblets
Overhead squats
Precor squats (Plate load and these are great if your gym has one)
Pistol squats
RDL's
GHR's
Goodmornings
Heavy smith lunges
Cable pullthroughs
Leg Press (great for single leg work)
Leg ext (great for single leg work)

Always great to see you around girl, good luck!

[bodyhard]

)

Just be lucky you are not a man!

If you were a man and posted that ridiculous leg press video you would be hearing it for decades to come.

But because you are a female (and cute at that) you have gotten a past from the male posters here.

[GKC45]

That's exactly what happened dude. And we are hoping for a few more vids. Please stop cock blocking the forum. lol

[bodyhard]

That's exactly what happened dude. And we are hoping for a few more vids. Please stop cock blocking the forum. lol

LOL, man I would be the first to NOT cock block, but this is not the Misc, you have to put up or shut up.

Now if she wanted to go to the Misc and get all freaky then by all means go have it and I will chime in with all the ooohhhhh, ahhhhhhh, you re hot, sexy, gorgeous yada yada yada

[discdoggie]

Just be lucky you are not a man!

If you were a man and posted that ridiculous leg press video you would be hearing it for decades to come.

But because you are a female (and cute at that) you have gotten a past from the male posters here.

That happens here ALL the time. First link I click after not being on here for ages, and it's the same old ****. "Wow, you're so hot." *yawn*

Oh, hai BH.





I agree with Kimm. And if you're looking to build wheels, as a woman, THAT is who you should go to for help. She has wheels to die for. (hi Kimm! ) I did what she said, and I actually have decent wheels now. You need to throw in the accessory work. When I started doing extensions (higher rep) and GHRs (higher rep) my legs grew. (oh and nice to see you bosgirl. ) Your way above average height is gonna require you to put lots more mass on for it to "show."



About the age thing---whatever. I'll concede I can't do the heavy heavy heavy work that a 30 something can do, but I can still keep building a beautiful physique.

[GnomusMaximus]

Just be lucky you are not a man!

If you were a man and posted that ridiculous leg press video you would be hearing it for decades to come.

But because you are a female (and cute at that) you have gotten a past from the male posters here.

[NorwichGrad]

Any companies out there LOOKING for a business analyst professional:





Please hire bodyhard…





And give him something to do other than block cocks..

[bodyhard]

Any companies out there LOOKING for a business analyst professional:





Please hire bodyhard…





And give him something to do other than block cocks..

LMFAO!!!

But I am a PE (Project Executive) not an analyst.

[x-trainer ben]

"Ohhhhh my believe me I have learned my lesson lol."

I guess she is gone!

[kconnell]

Sounds like he had nothing to lose and didn't think he would "gain" (financially) by offering advice anyway.

As you are aware (I can tell from your photo), it takes hard work. Legs, being large, require more and the pain/exhaustion is immense for that bodypart. You may have bad genetics for legs (hard to tell from one shot). But you can ALWAYS improve what you have. My bain are calves - twigs! Work hard.

[JerryB]

Best to ignore such comments like you did. My quadriceps were always an issue when I started bodybuilding in my mid 30's. That was due to trainers I thought knew their stuff telling me full squats were bad. So at the young age of 45, I'm now 65, I added full full squats to training and the results improved my symmetry.

[ntrllftr]

If that video is typical of your training... I say to train more "properly" on the ROM by lightening up the poundage. That was physically painful for me to watch even on the couch.

[EjnarKolinkar]

I think it might be difficult to really hit your quads with a lot of the classic compounds, given your height and proportions.

It isn't. Angles change from person to person but height does not matter in squat rack. And anybody can learn to work with their angles.

How the heck do men 5' 10" squat, DL, RDL, and lunge by this logic?

[drudixon]

You need to get scientific. Run something at a surplus for 6 weeks, evaluate, tweak, and try again. Change exercises for areas to improve, frequency and intensity to see what grows

[JerryB]

I agree with ntrllftr with the ROM.

I think you should consider the advice of Lee Priest regarding the angled leg press.

[Leigh07]

OP, you look amazing in the picture you posted. As said by fellow members, the "trainer" talks out of his backside.

[10fairywings]

OMG!! I was only talking about this yesterday! A lot of trainers say utter rubbish like this, totally ignore him! I'm 48 nearly 49 and age does not come into it. Like one of the other posters said you look amazing and better than most a lot younger. I get into the proving them wrong thing and you already have, be proud

[Buzzbass]

That guy is a douche', f-him. I'm 52 and still making gains, your age means nothing. As far as legs go, heavy compound exercises are the way to build. Intensity is key here, whether it be in the weight lifted or how "quick" you get things done. Leg training is brutal, it's supposed to suck. What you need to do is figure out whether your body responds to sets of 6-8 or sets of 20. Both schemes are valid for building legs. You just need to find out what your body likes. Another good curve ball is to pick one compound exercise and do 10 sets of 10 reps each....with a minute (or less) rest in between sets. Throw this in every few weeks instead of your normal routine. You look great in the pix, you should be very proud of what you have achieved already.