I’ve been lifting heavy for about a year and a half, mainly to build up my glutes and quads. I’ve brought my hip measurement up from 34.5" to 38 3/4" (So close to 39!!) while bringing my waist measurement down from 26" to 24". I’m a bit obsessed with the hourglass figure so.
My main lifts are barbell hip thrusts (the barbell hip thrust is my main glute lift- I’ve been reverse pyramiding sets of 8 from 305 and really burning out with these), modified back extensions (sets of 8 with a 45lb plate in which you don’t over-arch your lumbar [use your glutes and hammies to pick the load up]), kick backs (sets of 8 w/85lbs on the smith machine because I have no reverse hyper), elevated FRONT squats (sets of 8 at 95lbs [my levers SUCK for squatting, I have long ass legs and the shortest torso imaginable]), leg press (sets of 8 at 225), lunges (sets of 16 walking lunges with 35lb dumbbells), and leg extensions (reverse sets starting from a set of 8 at 100lbs).
Some Stats:
Age-21
Height- 5’4
Weight 127
Waist- 24"
Hip- 38.8
Body Fat- (unsure, I think around 16-17%)
Thanks for checking out my progress! It’s never enough and I swear I’ll never be satisfied. Happy hip thrusting to you all!
[quote]MissHarber wrote:
I added more pics to my page. Hope they will suffice. [/quote]
Ummm yes your photos definitely sufficed. Your glute development is unbelievable! If you were trying to be less top heavy you definitely achieved it! I’m seriously impressed. Now just a slight critique is you could probably do a little bit more for the abs and i know that the hour glass is to avoid making the waistline bigger but you have such a good natural hour glass that a lil bit of ab and oblique work wouldn’t hurt your figure at all. But thats the only thing i could find even a little bit off with your physique.
Yeah I’ve always been scared that overworking my abs would just add to my waistline. It has happened before and at this point, I just avoid ab work like the plague. I’ve been thinking about just doing a few sets of something. Idk. Something with high reps and no weight. Nothing to substantially build, just to kinda give me some more definition. But if my waist measurement increases, I can’t deny I’d be a little peeped. Lol
[quote]MissHarber wrote:
Yeah I’ve always been scared that overworking my abs would just add to my waistline. It has happened before and at this point, I just avoid ab work like the plague. I’ve been thinking about just doing a few sets of something. Idk. Something with high reps and no weight. Nothing to substantially build, just to kinda give me some more definition. But if my waist measurement increases, I can’t deny I’d be a little peeped. Lol[/quote]
stick with isometric holds like planks to tone without building. Nice look though!
[quote]MissHarber wrote:
Yeah I’ve always been scared that overworking my abs would just add to my waistline. It has happened before and at this point, I just avoid ab work like the plague. I’ve been thinking about just doing a few sets of something. Idk. Something with high reps and no weight. Nothing to substantially build, just to kinda give me some more definition. But if my waist measurement increases, I can’t deny I’d be a little peeped. Lol[/quote]
this is a legit concern. If your lifting heavy with proper form direct ab work is necessary, EXCEPT for definition. Some isometrics might not be a bad idea but avoid a pump for sure. I’ giving you an 8 your hips are definately wide and your waist is small. you look fantastic(going by your other pics)
Where do you want to go from here? Maybe some more lateral movements, Lateral lunges and squats, work on widening out your caboose a bit.
One of my favorites is walking dumbell lunges, as wide as you can, as far reaching as you can
you’ve done a great job! Your waist is still amazingly small with good glute and “upper body” development. Your “formal physique” photo looks almost unreal. Depending on your goals (competing? looking good at the beach?) you might need to get more definition in your abs, as mentioned above, as well as elsewhere. Keep up the good work!
