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2005/04/19, 04:06 PM
Since being in a wheelchair for 5 months my butt flattened out. I know it's because those muscles didn't get worked for awhile. I am very used to having a nice big round muscular butt and I want it back :( I have been doing squats,lunges,deadlifts,lying on stoach while lifting legs and moving ina scissor like motion,leg presses..you name it. I do legs/glutes 2X a week with weight at the gym and probably 1-2X at home. I could stand to lose 5-10 more lbs. I am 5'2 and 120 but I should have that gone beforeJune. Basically (I know this is hard to answer) I really am just wondering what kind of time frame I am looking at. thanks guys.
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2005/04/19, 07:33 PM
very tough
you want to build muscle - which adds wieght
& lose wieght - which you should lose up to 2 lbs a week at the most
are you resting your leg muscles enough?? is there 48 hours between the workouts?? I looks like you are over working & not giving them time to heal(or get bigger)
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Reddy
All people smile in the same language
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2005/04/19, 08:10 PM
I do legs/butt twice a week and I go physical therapy twice a week aswell that works the same muscles but is not all strength building exercises. A lot of balance/stability is involved. So I rest them 3 times a week and I never do weights more than 2 days in a row and even when I do 2 days in a row they are not back to back leg days. I am careful not to overtrain my muscles, especially when the muscles I am talking about are ones in which I want to grow. I eat tones of protein and I know muscles grow at rest so I try not to overtin but I still don't know how long it takes even if I am doing everything right. I heard it's hard but not impossible to gain some lean muscle mass while losing a few lbs of fat. Even with the fat loss issue what should my goals be in 6 weeks? I keep my reps down to 6-8 and generally do 3 sets of each exerise. I heard thats the best way to increase size. If anyone has any suggestions or can help me fine tune my startegy and set realistic goals iit would be much appreciated.
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2005/04/19, 09:31 PM
Try doing
Squats on a smith machine....put your legs forward off the bar...and go down very low...try doing reps of 6-10....3-4 sets with 30-60 sec rest
also try to do stiff-legged deadlifts they hit glutes and hamstrings really well... do 6-10 reps of 3-4 sets with 30-60 sec rest
do these exercises only once a week...pick weights that you can only do those reps...if you can do more than 10 reps....it's too light for you......rest of the time work other muscles and focus on rehabilitation exercises you do....
You can gain lean muscle of about 1 lb a month...which is quite slow process....so this should give you a time frame...you can start to see results in maybe 4-6 months....
Also strengthen your legs by swimming which is low impact and great for improving strength in your legs...
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2005/04/21, 12:05 AM
thanks so much for the suggestions :)
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