8 months of lifting weights

Rhea124
Rhea124 Posts: 5
edited February 17 in Fitness and Exercise
First post,

Hello all out there. I am hoping for some advice from women that have unusually obstinate butts!

I have been lifting heavy weights (as in, the heaviest weight I can lift for 8-15 reps) for the last 8 months, with a steady improvement in lifting heavier weights as and when I feel I can (I have 2 full diaries of progression info now). Twice per week I concentrate on small muscle groups (upper body, and calf muscles), and 3x per week I do the compound movements, like squats, deadlifts, glute bridges, lunges, split squats, etc. I also take video footage to make sure my form is on par,

I started lifting weights as a 104lb (5ft4) skinny fat girl, with a disproportionately saggy butt. Ever since I can remember, my bum has been big, saggy and flat. Since my 3 kids, it has gotten worse. Despite my low body-weight my butt has always been TERRIBLE looking, and I haven't been able to find any other woman across the net with a butt like mine (with the equivalent body-weight).

It is what it is! So, I decided to lift as heavy as I could. Being a light-weight means i have had to gain some weight, and in the last 8 months I gained about a stone by eating regimentally, the right foods (fish, eggs, good fats, veggies), and I can now squat 45kg (almost my own bodyweight : heavy for me).

After a whole 8 months of this regime, and dozens of photos later, my butt is just the same. Sure, I have gained muscle (and obviously some fat). I lost the thigh gap (lol). My legs are wider. My butt sure has a bit more muscle in it, but the sagginess overrules, and you cannot see a difference. The skin just falls over it. I have never been a large woman, so can this really be loose skin? (I am 35 yrs of age)...it feels like loose skin.

I call Tuesdays 'butt DOMS day' as after Monday's lunges, without a doubt, each Tuesday (for the last 8 months!), my bum has been SOOOO sore ALL OVER. Feels incredible, like I am punishing it for not changing.....but it doesn't anyway.

I figure I am genetically predisposed to some kind of bad-butt syndrome no matter what I do.

I'll post pics privately if others wish to affirm the case herein!

p.s. those memes of comparison butts 'she squats vs she doesn't squat'? My butt is the 'she don't squat' type. Frustrating, because I squat 3x per week as heavy as I can do!.

Replies

  • mantium999
    mantium999 Posts: 1,490 Member
    All you could possibly want to read on the subject, as frequently mentioned by many on MFP

    http://bretcontreras.com/
  • krispy1982
    krispy1982 Posts: 47 Member
    Try the book Strong Curves, maybe? It's a full body program but the main focus is the butt! The ladies in my family have flat, square butt and 4 weeks in I'm seeing some progress.

    Have you thought about your posture? I have some hip problems and tend to stand and walk with my 'tail' tucked under. I've been working on that too so it could be a bit of that that's helping. Good luck to both of us!
  • Rhea124
    Rhea124 Posts: 5
    Thank you, both. I have the book 'Strong curves' I have focused on the glute activation drills and mainly glute bridges and hip thrusts. This has been a part of my routine for a good 3 out of the 8 months. I appreciate that these things take time, but I am very downtrodden by the fact there seems to be no improvement whatsoever
  • Rhea124
    Rhea124 Posts: 5
    I have long femurs. I have always wondered if this has posed a problem with glute activation. I have tried hard to stay upright in my squat, and knees from tracking over toes. Glute bridges usually leave me with hamstring DOMS. Any pointers on this?
  • 3laine75
    3laine75 Posts: 3,069 Member
    I was going to suggest strong curves too. Just keep doing what you're doing and eating at surplus, you'll get there.

    ETA: I have long femurs too it shouldn't make a difference. Are you doing (low bar) back squats? If so, you don't need to keep upright - you'll probably fall over and it's okay for your knees to go over, especially as you have long femurs.
  • mjudd1990
    mjudd1990 Posts: 219 Member
    Push your knees outward during your glute bridges and push through your heels. It should help to disengage your hamstrings and give you a stronger contraction in your glutes.
  • Rhea124
    Rhea124 Posts: 5
    @3laine75, thanks. Useful advice.

    Could you explain the 'low back' squat more? I do back squats, but have been placing the bar simply where it feels most comfortable. I indeed did have a falling accident 2 weeks back with my heavy lift. I squatted slightly below parallel and was thrust forward as a consequence.
  • Rhea124
    Rhea124 Posts: 5
    Thanks mjudd1990.

    I usually try hard to drive through the heels, but haven't been thinking about my knee position. Tried it today. Hope it improves glute activation!
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