Change is Inevitable, Growth is optional-Maxwell
So lately I have encountered something I’ve never really experienced in the past. I have had a few women come up to me in the gym and comment on my derrière. I laugh because a few years ago, all I wanted was bigger glutes and quads, and no one has ever commented before, so it’s made me think that all my hard work has paid off! Truth: It has taken 6 years of weight training for my body to look the way it does. Not to mention nutrition has had to be on point whether I have been cutting or muscle/strength building. I have certainly learnt a lot from my mistakes through many trials and errors. It’s only now when I look back at pictures from a few years ago, where I realise wow, I definitely didn’t have any quads or glutes. Back then especially after my first mini cut I thought my body was at its best.
Every goal you reach, you only ever want to self -improve more and more and I guess that’s why for me weight training will always excite me; it still keeps me on my toes, makes me feel nervous, gives me butterflies in my belly, humbles my sense of accomplishment, because the possibilities really are endless. This post is for you ladies in particular who are wanting to grow some strength particularly in those lower body regions as I outline everything I did to turn my pancake into a peach.
WHY I WANTED TO GROW
So because I knew I was competing, the categories I was doing required bigger glutes and quads (I’m no Bikini girl). After my first mini-cut in 2018 and getting down to my leanest state, looking at progress pictures my coach knew there was much work to be done. Yes, I was lean but my bum was completely flat and my legs just looked thin. From memory I think it was at this point that my lower body days were increasing to x3 a week. Gosh the DOMS were horrible!
BENEFITS TO STRONGER GLUTES AND QUADS
Even besides aesthetics, the stronger your glutes, the more support your lower back has- and lower back pain is incredibly common! The glutes also stabilise the movement in the hips and the pelvis. As well as having better posture, gaining this strength will mean prevention from injury- you all know the older we get, you are more likely to develop osteoporosis due to a decrease in bone density. Your lower body is what gets you around, so why wouldn’t you train them? You brush your teeth everyday because you want to prevent decay and plaque, you wash everyday because you respect your body and look after it, so why aren’t you doing the same for your muscles?
HOW I DID IT
The 3 leg sessions a week were over a long period of time-to be honest I still do x3 a week even now. That transition was hard at first because anyone that trains legs knows how difficult and overbearing it can be. But you do get used to it in the end, now it has just become a part of my routine and I admit I actually enjoy it-most of the time.
Before my mini-cut in 2018, I had undergone a muscle building phase for the best part of 2 years. I’m glad to say that I did an off season long enough as most women only build for 2 or 3 months until they decide to cut again because they fear feeling and looking bigger or looking ‘fatter.’ My advice would be if you’ve never done it before, invest that time (minimum 6 months) as what you put in you will get out-the better your gainz when you cut. Obviously, before this transition, it is important to get down to your leanest state, just so you can clearly see from pictures the areas you need to work on in your physique.
Now, I have learnt from mistakes in the past. You do not need to get huge in order to build muscle. You can still build muscle and strength at maintenance calories. Calories should only be increased slowly and increases should be best indicated by your lifts (ensuring you are progressively overloading) and also your body weight. I liked getting my weight in everyday, but otherwise minimum x3 is enough. A 0.25lb weekly increase is a good amount. Ladies, if you’re serious about this then you must accept you will put on a little bit of fat. But remember, if done properly, fat gain will be minimal. By the end of it, you will achieve that toned look you’ve always desired.
THE EXERCISES
Take heed: doing just these exercises are not going to automatically give you the round peach and the strong toned quads that you keep admiring. Remember, I myself invested in a Coach for a number of years. I needed someone who knew what they were doing, saw my technique and coached me meticulously. Stop trying to do it yourself, back then I ahd no idea what these were let alone knew how to train myself! Nonetheless, these were some exercises that helped build my strength in my lower body:
· Hip thrusts: B stance, and higher rep hip thrusts
· Barbell Back Squats and Front Squats
· Cable/Banded Kickbacks
· Goblet Squats (Conventional, Pulsed, heels raised)
· Bulgarian Split Squats
· Walking lunges
· Barbell/Dumbbell split squats/ Reverse lunges (single and alternating)
· Band Walks/ Monster Walks
PREVENTION OF DOMS
Especially if you aren’t used to doing so much lower body, or you are thinking of increasing your leg sessions, be mindful warming up and cooling down effectively-even more so to prevent you from injury. Foam rolling your quads, hamstrings and I.T bands and using a ball to get into your glutes is very effective. If you haven’t already, invest in a muscle gun they are a real game changer!
Just remember, you must be patient when it comes to growth-it takes years to see results, not to mention building strength and hitting higher numbers weekly. Taking before and after pictures is another way to see how your glutes and quads are looking.
Do you want to transform your lower body with the right fuel, right training regime and right mindset? DM me now @natashakostalas on Instagram to discuss your goals with me.
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