Workout Technique question! Please Help!!!!

caf1987 · Post by **caf1987** » Thu Dec 18, 2008 6:34 pm

Hi everyone just had a quick question I hope someone can help me with. I have been training for over a year and really make it a point to hit problem area hard once a week which is legs and butt. I am a 21 year old female with a pretty healthy diet and cardio, but it seems that no matter what I do I see improvements but it hasn't been as much as I'd like. I have been doing it for a while so I don't know if I should increase weight or possibly try differente exercises. I currently do leg presses, lunges, quad machine and hamstring machine. I do it weekly and that is all. DOes anyone have any suggestions or past experience with the best workouts to tone and slim these areas? Please help!!
Also recently I have tried incorporated the glute kickback machine, however I noticed that it caused sides and hips to expand and make legs appear larger making problem area appear worse than ever before, is that unusual? I really need some help I've been reading and reading and can't seem to figure out what's going on! Thank you for your time and replies!!!

swanso5 · Post by **swanso5** » Thu Dec 18, 2008 6:45 pm

you sound like a typical chick in the gym:

- too much shitty cardio
- trying to spot reduce / increase which is impossible
- not using enough free wt exercises
- if you are then not using anywhere near enough wt with them
- looking for a quick (that's everyone really)

what improvements are you looking for? bigger, smaller, harder???

caf1987 · Post by **caf1987** » Thu Dec 18, 2008 9:53 pm

Hey thank you for the reply I really appreciate it! I swear I do work hard I"m not one of "those girls" lol complaining I'm just seeking some advice.
I do actually do weight train everyday of the week, I take each body part and do it once a week but i focus more on legs. I'm looking to tone and slim. THat is main goal, I'm like in the perfect world idolize Jamie Eason's lower body I don't know if you are familiar with her. I do about 180 on the leg press, walking lunges with 25 in each hand, quad machine about 90 lbs and I typically do 3 sets of each about 10-15 reps. Is that too little? Should I increase weight and cut back cardio?ANy suggestions for diets? I'm doing just a high protein low carb,low fat, no sugar right now. I really appreciate your help!

caf1987 · Post by **caf1987** » Thu Dec 18, 2008 9:59 pm

Sorry to bother you again but I just wanted to add that I have tried free squatting a couple of times but seem to lack in good form. I'm really looking for improve but I"m willing to wait I know things like this take time. I am also recovering from a past eating disorder Im still in first year so I"m sure body is still recovering but I do and am willing to put forth any effort. I appreciate your help and suggestions I'm really trying.

mzaruba423 · Post by **mzaruba423** » Fri Dec 19, 2008 12:56 am

there's a few things you need for propper squat form

you want to make sure that you:
keep your feet about shoulder width apart
point your toes out slightly
push your chest out
and keep your head up

make sure you bend with your knees and not at your hips.

Packard · Post by **Packard** » Fri Dec 19, 2008 8:39 am

You don't say whether those "problem areas" are lacking tone, or too large or too underdeveloped.

These are different problems and require different responses.

Packard · Post by **Packard** » Fri Dec 19, 2008 8:41 am

swanso5 wrote:you sound like a typical chick in the gym: - too much shitty cardio
- trying to spot reduce / increase which is impossible
- not using enough free wt exercises
- if you are then not using anywhere near enough wt with them
- looking for a quick (that's everyone really)

what improvements are you looking for? bigger, smaller, harder???

The advice is solid, but I think the sentiment highlighted detracts from the sense of authority that the rest of the post has.

caf1987 · Post by **caf1987** » Fri Dec 19, 2008 10:02 am

Hi everyone thank you for your responses, I really appreciate it. In reply to the comments, when I mean problem areas, it's the areas on body that don't seem to tone up as fast as the others, I have one really stubborn area around upper thigh hip area that just doesn't seem to tone, quads have and upper glute slightly but the rest just seems to look the same. Perhaps squat form is off and I need to focus on that more, would you suggest heavy weight? I plan on incorporating more free weights exercises, possibly higher reps. The area just doesn't seem to tone, or develop I feel like I'm having problems in all three areas. Thanks again everyone.

Mystik · Post by **Mystik** » Fri Dec 19, 2008 10:28 am

Drop the crappy steady pace cardio and incorporate HIIT instead.

Packard · Post by **Packard** » Fri Dec 19, 2008 10:30 am

swanso5 · Post by **swanso5** » Sun Dec 21, 2008 4:47 pm

increase your wts (as heavy as you can for designataed sets/reps), decrease your reps (6 - 10), increase your sets a little (3 - 5) and go to full body workouts with sprints on another 2 days

what's your food like?