PISSED. Squats & lunges made me bigger.. wtf!!
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Uggghhh. I have been squatting for 4 months and am up to 225lb squats and I have not gained 1mm of size on my legs - and I am a male. I am dumping protein and food down my gullet hoping to gain some muscle... Nothing. Then OP strolls in here after lifting for a month and a half and she gains an inch of bulk.... By accident!!!
225 lbs squats for a guy won't do much for muscle gains. How many reps are you doing? Try upping the weight...
Hahaha.. Yeah gimme some time - I am 43 and it takes a little longer for us old guys to grow. Not to mention I am a little hard-gainer with a history of bad back (edit: who hasnt lifted in 20 years). I am doing 225x5x5. When I was 20 I did 315x5x3 which was just over 2x my weight back then. My goal is clearly in sight now... I will need to hit 340 to get 2x my weight now. I can do IT!!!0 -
[ Muscle burns fat, some of the largest muscles that we have are in our thighs - to not capitalize on those muscles to help us reduce overall body fat would be absurd. Build muscle to reduce your body fat and you will start to get lean everywhere. Where the body fat comes from - you can't decide. But if you're dedicated, work hard and remain patient - you'll see results.
This is the way I look at it too. The muscles in your legs and glutes are the largest muscles in your body. When you work them you are building stronger muscles that burn more energy. You may see size increases right off the bat- a large part of that is fluid retention. The muscle holds water as it repairs itself. My pants are always a little tighter after working my legs. BUT, as you lose bodyfat they will slim down, the muscle will be revealed and they will look gorgeous. It does take time though.0 -
There is simply not enough information in the OP to draw any solid conclusions over the adaptations her diet and training routine has triggered.
Is it muscle? Is it water? Is it measurement error (the most likely culprit) Is it subjective perception? How many measurements were taken? Over what time frame? What was her diet like? Was she in a consistent deficit? Is she carrying any injuries?
And so on.
Do you need to do squats, lunges or any form of traditional weight training to get a strong, healthy, slim physique? No. That is absurd. I know plenty of cyclists and rowers who do none of those exercises and have exactly that.
However, for an average beginner with limited time to train the most efficient routine with the most benefits overall would be good diet + resistance training + consistency + time with cardio being added in or taken away as necessary.
Oh, and on the osteoarthritis / bone density point - weight bearing exercise tend to be be good, which includes things like running as you are exercising whilst supporting your own body weight.0 -
bump0
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oh cmon, is there anyone who seriously has had success in that area without trying to say "relax, just an inch" how about you relax and actually say something HELPFUL?
me. i'm definitely in this to slim down. i had some initial gain at first which i'm sure was just swelling. i normally eat at 600-700 calories below my maintenance and lift as heavy as i can. i'm very close to squatting my body weight (at 170 now) and my thighs are getting slimmer. the only place that's getting bigger (actually rounder) is my butt, but i'm ok with that since it's looking way shaplier
also i'm not a pear, but i am an obese hourglass so i know about lower body struggles0 -
I've gained an inch from doing squats/lunges as well, but my thighs are way firmer and more shapely than they were beforehand, so they look wayyyyy better.0
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how long have you been doing them? it might be stored water for repair
I doubt this.
I've been doing squats & lunges for about over a month and a half... along with running on the treadmill. I do not eat anything "processed" either.. I eat healthy and cut out bread, pasta, junk food, sweets, all the bad stuff.
You think you gained an inch in a month and it's all muscle on a calorie deficit?
Most likely like people said it's excess water and glycogen stores as well as a bit of that placebo mind control going on. Remember as you lose weight all the fat stores will shrink and you'll be left toned. That is why I said unless you have low bodyfat growing is not going to be an issue in the end!0 -
Uggghhh. I have been squatting for 4 months and am up to 225lb squats and I have not gained 1mm of size on my legs - and I am a male. I am dumping protein and food down my gullet hoping to gain some muscle... Nothing. Then OP strolls in here after lifting for a month and a half and she gains an inch of bulk.... By accident!!!
225 lbs squats for a guy won't do much for muscle gains. How many reps are you doing? Try upping the weight...
Working sets are based on whether you're a guy or a girl. They're based on how much you can lift in the proper rep range with proper form. My friend who just started a few weeks ago is only squatting in the 100's, but making great progress increase the weight consistently every week.
Besides, what if he's 5'2", and weighs 135 lbs? 5 reps at 225 would put him somewhere between the intermediate and advanced levels.0 -
I'm a pear. I worked with a trainer for awhile years ago. He had me doing tons of lunges and squats along with my other strength training and cardio. OMG - my butt and legs burn just thinking about it. I went down 5 sizes and looked better than I've looked in my entire life (I grew up struggling with my weight). I looked hot. Here I am a decade later - various things brought the weight and then some back on. This thread has reminded me of the importance of squats and lunges. They are two of the best all around strength building, MILF body creating exercises that I could possibly do. Thank you for the reminder of why they're such awesome exercises.
And if you decide to stick it out instead of throw in the towel because you're a pear (?) you will find that out!0 -
Uggghhh. I have been squatting for 4 months and am up to 225lb squats and I have not gained 1mm of size on my legs - and I am a male. I am dumping protein and food down my gullet hoping to gain some muscle... Nothing. Then OP strolls in here after lifting for a month and a half and she gains an inch of bulk.... By accident!!!
225 lbs squats for a guy won't do much for muscle gains. How many reps are you doing? Try upping the weight...
Working sets are based on whether you're a guy or a girl. They're based on how much you can lift in the proper rep range with proper form. My friend who just started a few weeks ago is only squatting in the 100's, but making great progress increase the weight consistently every week.
Besides, what if he's 5'2", and weighs 135 lbs? 5 reps at 225 would put him somewhere between the intermediate and advanced levels.
errr, that should have said "Working sets are not based on...". too late to edit now. :blushing:0 -
I haven't read all the responses(I'm sure after 7 pages they all repeat them selves) BUT
I am a pear(IE Small wait, big butt/hips/thighs etc) I do squats and lunges along with a bit of cardio, and everyone always tells me how slim I look. and I did mine for over a year. I'm also 6 sizes smaller then I was when I weighed this weight 4 years ago.. so squats and lunges do work.. you just have to give them time!0 -
And it's only one inch. Just one. Relax.
I say this allll the time.
poor fella0 -
I'd suggest a reasonable balance of cardio and strength training but most importantly diet. Lean protein!0
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You poor thing0
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By the looks of those pictures...I better do some more squats!!!!
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You need to give it more than a month and a half, it is that simple.0
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oh cmon, is there anyone who seriously has had success in that area without trying to say "relax, just an inch" how about you relax and actually say something HELPFUL?
THIS.
Come on guys, be helpful. I know for sure if I was in this situation, I'd be pretty pissed and wanting advice too. Some people on here are way too nasty.0 -
If you gain muscle without losing fat than you're legs will get bigger. I think it's a fairly good idea do only body weight squats or hiit.0
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Keep doing what your doing!
You'll start leaning out! Burning through your fat and you'll have leaner legs and butt.
If you really are afraid that you're building solid muscle (which i highly doubt) start doing cardio and HIIT running. It's going to help you burn fat and lean out. I have plenty of HIIT workouts if you'd like some, shoot me a message and FR 0 -
I believe I was one of those who actually suggested lots of cardio back on that post you made... I am a pear shape too. When I first started out my chest was a bridal size 8, my waist was a bridal size 10, and my hips were a bridal size 12. I've been doing a ton of cardio in my workouts every week, and now my chest, my waist AND my hips are a bridal size 4-6! I definitelly suggest cardio cardio cardio... Interval cardio burns more calories in the same time as doing straight cardio, but I believe builds more muscle in the butt and thigh areas sooooooo... not sure on that one. Definitelly doing lots of brisk walking (3.5-4.0 mph) for 30-60 minutes, or jogging (5.5-6.0 mph) for 30-60 minutes, or other straight cardio will lean out the hips and thighs. 0
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this makes me want to stop the lunges & squats.. definitely carry most of my fat on my thighs as well.. is there any hope?
No girls!! Don't stop your lunges and squats!! They are AWeSOME for your lower body!!
We gotta tackle the fat sitting on our legs, and to do this we should be doing HIIT and workouts in the fat-burning zone Trust me!! Once the fat melts away you'll have stunningly shaped legs and butt 0 -
Gaining muscle on calorie deficit is RARE.If you gain muscle without losing fat than you're legs will get bigger. I think it's a fairly good idea do only body weight squats or hiit.
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Been in fitness for 28+ years and have studied kinesiology and nutrition0 -
oh cmon, is there anyone who seriously has had success in that area without trying to say "relax, just an inch" how about you relax and actually say something HELPFUL?
THIS.
Come on guys, be helpful. I know for sure if I was in this situation, I'd be pretty pissed and wanting advice too. Some people on here are way too nasty.
I don't mean to be rude...but did you read any of the incredibly helpful posts (about 95%)? Most of the rude ones came after 20 excellent ones, and the 'pears' just ignoring it.
1. You can't gain muscle on a deficit, with an incredibly small window of exceptions (obesity mostly, and only a VERY minimal amount).
2. You can ONLY gain about 1-1.5lbs (VERY rare people might gain a bit more) of muscle a month, on a calorie SURPLUS, with a DEDICATED effort, and EXCELLENT nutrition. Women at the lower range, men a bit higher.
So to the OP, if you want to believe you gained muscle, my advice is to read points 1 and 2 above again. These are scientific truths. I know it's been said, over and over...but apparently there's still some people thinking you're not getting good advice, so I thought I'd spell it out (not just for you...but for all the other pears the world over).
:flowerforyou:0 -
Only doing cardio for your legs tends to create an over development of your quads vs hamstrings. That can lead to back pain and pulled hmstrings. You've probably added a lot of hamstring mass. If you prefere cardio or plymetrics, encorporate arobic moves that also get your hamstrings. Even if your legs are a little bigger with strengthtraining, a nicely rounded hamstring looks way better than a flat ham and rounded quad. Your butt will also be more lifted and any saddle bags smoothed out. I'll take bigger legs for those benefits....well that's my oppinion. If you want mincy thin legs, don't move and don't eat :-) sarcastically ofcourse.0
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how long have you been doing them? it might be stored water for repair
This happened to me two weeks into Spinning. I felt great the first week and THEN....the water retension started and the scale started creeping up. Freaked me out and searched to no end on MFP and came across a great post by someone and it totally made sense to me....my body was retaining to repair my muscles. About 3 weeks later, BAM five pounds gone! I started waking up to pee in the middle of the night and I knew this article was right.....7 weeks in now and totally seeing the difference.0 -
Squats and lunges. Goodness. This morning I looked in the mirror and saw what they did to me: My *kitten* is shaped like a "C" its all high and tight and round and C-shaped in its glory. Nice.
Some days after lifting my thighs might be a bit pumped still from the night before, or so it seems, so my pants are the slightest bit more tight in the morning. Then they loosen over the day.
The other thing that squats and lunges have done for me? I can jump. White girl and all, but I can jump and get myself over a wall or other obstacle.
Squats and lunges are awesome. And my *kitten* is hot now because of them.
Good luck to you.0 -
A month and a half is not all that long!0
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Hmmm....
Squats and lunges have sure helped me.
Ask my hubby!:bigsmile:0 -
AWEsome! I think I will start to incorporate squats and lunged INTO my routine... I have no butt and want one desperately! Hey, we all have our issues, right? YOU have a fantastic figure 0
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AWEsome! I think I will start to incorporate squats and lunged INTO my routine... I have no butt and want one desperately! Hey, we all have our issues, right? YOU have a fantastic figure
Hey!
You already HAD squats and lunges in your program!0
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