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Any tips to grow leg and butt muscles?

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Charlie Nicki:
I've been skinny most of my life, my metabolism is super fast, so gaining weight has always been a challenge (also a blessing in many ways). Last year way before I even considered transition I got very serious about going to the gym so I started lifting weights to look more masculine. I was successful, especially with the help of anabolic pills, I think the name was decadurabolin. So my muscles developed everywhere except on my legs and butt even though I worked everything the same amount, once a week.

This year I am transitioning and of course I am not interested in having a masculine body. I already lost all the muscles I had but I'm interested in making my legs and butt bigger to achieve a more feminine shape so I started going to the gym and only working on those. Any tips to increase these parts faster? Are there any pills I can take that will not mess with my transition? It seems like I'm genetically predisposed to have a small butt and skinny legs because it's very hard for me to gain muscle mass there.

Deborah:
It sounds like you are an ectomorph so putting on muscle will be difficult.  There are no substances other than anabolic steroids that will make your muscles grow faster.  However, creatine will provide some energy to be able to do harder workouts and whey protein will provide nutrients if you’re not getting enough in your food.

The best exercises for what you want are “heavy” barbell back squats and deadlifts.  You can add various body weight exercises like glute raises  to be sure your glutes are properly activating.  Many people’s are not.  You can tell if during squats you feel it all in your quads rather than your glutes and hamstrings.  If that’s the case then your glutes are not working as they should.

The reason this happens is just because most people today sit so much.  Targeted body weight exercises will get them firing again as they should.


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Jessica:

--- Quote from: Deborah on December 07, 2017, 09:00:21 am ---It sounds like you are an ectomorph so putting on muscle will be difficult.  There are no substances other than anabolic steroids that will make your muscles grow faster.  However, creatine will provide some energy to be able to do harder workouts and whey protein will provide nutrients if you’re not getting enough in your food.

The best exercises for what you want are “heavy” barbell back squats and deadlifts.  You can add various body weight exercises like glute raises  to be sure your glutes are properly activating.  Many people’s are not.  You can tell if during squats you feel it all in your quads rather than your glutes and hamstrings.  If that’s the case then your glutes are not working as they should.

The reason this happens is just because most people today sit so much.  Targeted body weight exercises will get them firing again as they should.


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--- End quote ---

Deborah, I’ve noticed a drop in endurance after the 5th mile since hrt.  A wall.  Will creatine help with that?
Thanks, Jess

Deborah:
Creative won’t really help in endurance events and it may hurt a little because along with creatine come two to five pounds of stored water.

What creatine does is supply the building blocks for your cells to make ATP which is the substance your cells use to do work and contract. 

If you’re doing an endurance event your cells make the ATP out of stored fat and glycogen.  Fat takes oxygen and glycogen takes some time, both of which are available during endurance events.

In an event such as a short sprint or lifting a heavy weight neither oxygen or time are available.  Creatine loads phosphate molecules to the cells so that ATP can be produced quickly without oxygen.  This allows you to do just a little more anaerobic work before you run out of gas and have to take a 4+ minute recovery where your cells can regenerate their ATP.

Creatine is a natural substance you can get by eating meat.  Taking a supplement just maxes out the amount you get so the cells become full.

For an endurance event the best thing to do is increase your body’s ability to convert fat.  That just takes a lot of aerobic training at between around 65 to 75 percent max heart rate (easy pace).  Going harder than that in training defeats that purpose as you’ll be burning primarily glycogen instead of fat.

The reason fat is better than glycogen is because your body stores lots of fat and only a little glycogen.  Also, each unit of fat converts to more ATP than glycogen does. 

Over time with training in the zone I mentioned above you will be able to run longer and faster at the same effort level because your body shifts to burning more fat and less glycogen at those paces.  Also, burning glycogen produces lactate which shuts your muscle down when the concentration rises high enough, the lactic acid burn!  Some harder training, not more than 20 percent of your total, will improve your body’s ability to handle that lactate and go longer before it shuts you off.


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Jessica:

--- Quote from: Deborah on December 07, 2017, 12:35:46 pm ---Creative won’t really help in endurance events and it may hurt a little because along with creatine come two to five pounds of stored water.

What creatine does is supply the building blocks for your cells to make ATP which is the substance your cells use to do work and contract. 

If you’re doing an endurance event your cells make the ATP out of stored fat and glycogen.  Fat takes oxygen and glycogen takes some time, both of which are available during endurance events.

In an event such as a short sprint or lifting a heavy weight neither oxygen or time are available.  Creatine loads phosphate molecules to the cells so that ATP can be produced quickly without oxygen.  This allows you to do just a little more anaerobic work before you run out of gas and have to take a 4+ minute recovery where your cells can regenerate their ATP.

Creatine is a natural substance you can get by eating meat.  Taking a supplement just maxes out the amount you get so the cells become full.

For an endurance event the best thing to do is increase your body’s ability to convert fat.  That just takes a lot of aerobic training at between around 65 to 75 percent max heart rate (easy pace).  Going harder than that in training defeats that purpose as you’ll be burning primarily glycogen instead of fat.

The reason fat is better than glycogen is because your body stores lots of fat and only a little glycogen.  Also, each unit of fat converts to more ATP than glycogen does. 

Over time with training in the zone I mentioned above you will be able to run longer and faster at the same effort level because your body shifts to burning more fat and less glycogen at those paces.  Also, burning glycogen produces lactate which shuts your muscle down when the concentration rises high enough, the lactic acid burn!  Some harder training, not more than 20 percent of your total, will improve your body’s ability to handle that lactate and go longer before it shuts you off.


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--- End quote ---

Well, I guess I’ll just have to up my routine and do the work.
Thanks, Jessica

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