Ladies, let's problem solve your lagging bodypart!

[RottenWillow]

Pick your one or two most stubborn body parts that have not responded to your diet or training regime and we can brainstorm some possible plans of attack.

 

[sara_xo]

I feel that my front delts and rear delts are not going to pop enough for competiton, other than that, I just need to shed the extra fat around the lower abdominals. boo!

 

[cw801]

My ASS!!!! I like everything else but my butt......I want a butt that I like so much that I wear bootie shorts to the grocery store......I want one that I like so much that my husband will get tired of me telling him and everyone else to LOOK at it!! LOL!

This is probably the first time in my life I have actually focused SO much on working out my legs/butt/hams......have been actively targeting my rear end (along with the rest of my body) with weight training for the past couple of months. before this, I only did cardio (stairmaster, hiking, etc.) to try to shape it up. I AM seeing results.....I am getting muscle definitition in my hams, thighs.....butt is definitely much more firm. However......my biggest problem is genetic. I have some cellulite......(Ewwww....I don't even like to SAY the "C" word...). The last time I was really comfortable wearing short shorts was when I was about 16. I only have some on the back of my upper thighs, but I HATE IT!

The biggest thing I have heard for eliminating cellulite is DIET.....and I'm sure that is right. Is it true that to eliminate it almost entirely, I will have to be at about 0% body fat?? (exageration, but not by much).

Anyone have any strategies for my goal of a perfect ass?? I am not beyond paying for lipo to get rid of it, either (eventually).....but I always like to do things the hard way, so anyone have a plan for me??

 

[RottenWillow]

My ASS!!!! I like everything else but my butt......I want a butt that I like so much that I wear bootie shorts to the grocery store......I want one that I like so much that my husband will get tired of me telling him and everyone else to LOOK at it!! LOL!

This is probably the first time in my life I have actually focused SO much on working out my legs/butt/hams......have been actively targeting my rear end (along with the rest of my body) with weight training for the past couple of months. before this, I only did cardio (stairmaster, hiking, etc.) to try to shape it up. I AM seeing results.....I am getting muscle definitition in my hams, thighs.....butt is definitely much more firm. However......my biggest problem is genetic. I have some cellulite......(Ewwww....I don't even like to SAY the "C" word...). The last time I was really comfortable wearing short shorts was when I was about 16. I only have some on the back of my upper thighs, but I HATE IT!

The biggest thing I have heard for eliminating cellulite is DIET.....and I'm sure that is right. Is it true that to eliminate it almost entirely, I will have to be at about 0% body fat?? (exageration, but not by much).

Anyone have any strategies for my goal of a perfect ass?? I am not beyond paying for lipo to get rid of it, either (eventually).....but I always like to do things the hard way, so anyone have a plan for me??

Diet certainly does help, but I've seen girls in fitness shows who were probably 15% bf (which is extremely lean for a woman) who still had the visible fat dimpling we call cellulite. Getting your overall subq down low enough to get rid of it via diet and exercise could potentially be extremely tough.

Have you tried any topical yohimbine fat reduction products on the hams? There are a few good ones out there and they do work.

Another idea is focused movements to round out the glutes more. A higher, rounded glute might have the effect of tightening up the skin on the upper hams somewhat and reducing the appearance of fat pockets. Squats to just below parallel and drive up with the heels and per QT reverse hacks round the booty nicely.

 

[RottenWillow]

I feel that my front delts and rear delts are not going to pop enough for competiton, other than that, I just need to shed the extra fat around the lower abdominals. boo!

What's your trainer saying about the delt situation?

I like prefatiquing with laterals then go straight into OHP to keep the tris from failing first. Also, is it a possibility that you are overtraining delts with your chest work?

 

[cw801]

Thanks RW......you know, I have never tried any topical products. Just figured they were all BS......do you have any particular brands you recommend?

I have been trying to do the whole gamut of exercises......full squats, 90 degree squats, hack squats, bench cross-step ups, one legged presses, standard leg presses, walking barbell lunges, hamstring curls, deadlifts. side lunges, etc......(not all in one day, of course, but I try not to do the same exercises all the time - except squats. I really like squats. I will try the reverse hack squat.......

So.....basically do what I'm doing and give it some time? Eat clean and see what happens?

 

[sara_xo]

well trainer gave me a new one.. posted it in my contestpreperation thread but her this is my new 4 week plan to start my 12 weeks out :

Sunday:
- AM Cardio (run with Hugo) – 30 minutes
- Lower body Plyometrics – circuit: 4 x 15
- wall ball squats
- zigzag hops
- box jumps (two feet)
- laying bridge
- PM Cardio (stair master) – 30 minutes


Monday:
- AM Cardio (sprints/jogging with Hugo) – 30 minutes
- Back Workout:
- bent over barbell row
- wide grip lat pull down
- seated cable row
- reverse flys
- straight arm pull downs
- Abs: circuit: 3 x 15
- crunches
- leg lifts
- russian twists
- PM Cardio (incline HIITS) – 30 minutes


Tuesday:
- AM Cardio (Cybex at Gym) – 30 minutes
- Chest Workout:
- incline dumbbell press
- machine flys
- incline push ups
- flat bench dumbbell flys
- Plyometrics: circuit 4 x 15
- dumbbells (one in each hand) deep squat
- latter hops
- glue kickbacks
- PM Cardio (Jog with Hugo)


Wednesday:
- AM Cardio (sprints/jogging with Hugo) – 30 minutes
- Delt Workout
- seated shoulder press
- front lateral raise
- incline dumbbell shoulder press
- upright dumbbell rows
- arnold press
-Abs: circuit: 3 x 15
- oblique crunches
- plank for 45 seconds
- sit ups
- PM Cardio (incline HIITS) – 30 minutes


Thursday:
- AM Cardio (Cybex at Gym) – 30 minutes
- Lower Body Plyometrics Workout:
- box jumps
- zigzag hops
- jump squats
- wall ball squats
- laying bridge
- PM Cardio (jogging with Hugo) – 30 minutes


Friday:
- AM Cardio (sprints/jogging with Hugo) – 30 minutes
- Legs Workout:
- hack squats
- leg press
- dumbbell lunges
- stiff legged dead lifts
- glute kickbacks
- smith machine deep squats
- laying leg extensions
- Abs: circuit: 3 x 15
- crunches
- leg lifts
- russian twists


Saturday:
- AM Cardio (run with Hugo) – 30 minutes
- Arm Workout: (supersets)
- alternating dumbbell hammer curls
- cable tricep extension
- preacher curls
- laying dumbbell tricep extension
- close handed pushup
- chin up
- Plyometrics: circuit 4 x 15
- dumbbells (one in each hand) deep squat
- latter hops
- glue kickbacks
- PM Cardio (incline HIITS) – 30 minutes

 

[RottenWillow]

Thanks RW......you know, I have never tried any topical products. Just figured they were all BS......do you have any particular brands you recommend?

I have been trying to do the whole gamut of exercises......full squats, 90 degree squats, hack squats, bench cross-step ups, one legged presses, standard leg presses, walking barbell lunges, hamstring curls, deadlifts. side lunges, etc......(not all in one day, of course, but I try not to do the same exercises all the time - except squats. I really like squats. I will try the reverse hack squat.......

So.....basically do what I'm doing and give it some time? Eat clean and see what happens?

I used to think the same thing

As for recommendations, there is this one
http://www.elitefitness.com/forum/w...ucase-caffeine-yohimbe-blend-ntbm-716835.html
I've not tried this particular product, but I have tried two other Need2 products and they were everything they were advertised to be, so the product line does have a good rep.

And as for hacks, have you done them facing the machine? That's the form QT suggested to target the glutes. And squats I can tell you that you must drive off the floor with your heels to heavily involve the glutes, otherwise your glute contraction is far less. I've seen a lot of people who squat regularly but have pancake butts because they tend to lean into the squat too much and drive up with the balls of their feet.

 

[RottenWillow]

Wednesday:
- AM Cardio (sprints/jogging with Hugo) – 30 minutes
- Delt Workout
- seated shoulder press
- front lateral raise
- incline dumbbell shoulder press
- upright dumbbell rows
- arnold press
-Abs: circuit: 3 x 15
- oblique crunches
- plank for 45 seconds
- sit ups
- PM Cardio (incline HIITS) – 30 minutes



Wow that's a lot of delt work. How many sets and how many of them are to failure?

 

[cw801]

I used to think the same thing

As for recommendations, there is this one
http://www.elitefitness.com/forum/w...ucase-caffeine-yohimbe-blend-ntbm-716835.html
I've not tried this particular product, but I have tried two other Need2 products and they were everything they were advertised to be, so the product line does have a good rep.

And as for hacks, have you done them facing the machine? That's the form QT suggested to target the glutes. And squats I can tell you that you must drive off the floor with your heels to heavily involve the glutes, otherwise your glute contraction is far less. I've seen a lot of people who squat regularly but have pancake butts because they tend to lean into the squat too much and drive up with the balls of their feet.

Awesome, I will try some now that I have actually heard they work from someone!

I haven't dont the hack squats facing the machine yet, but I saw that post on them and I will definitely try them. Every time I squat, I try to make sure I'm coming off my heels and really feeling a contraction. I'm all about targeting muscles and slightly adjusting my posture all the time until I can feel it where I want it.

Thanks again.....!!