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Original poster

Weighted squats are making my bum too big!

30 replies

bodenbiscuit · 20/09/2015 19:22

And by big I don't mean really big but much more rounded and it won't fit into my usual sized jeans.

I've been doing Body Pump for about a year. I was very slim before. Now I'm still slim and I look leaner but my bum won't fit into my jeans!

I hate spin so I don't want to do that. Would Body Attack be better? And fewer Body Pump classes a week?

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CactusAnnie · 22/09/2015 10:46

This reply has been deleted

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Northumberlandlass · 22/09/2015 09:03

Three body pump classes a week! Yes, alternate with other classes. I do 2 body pump a week, then Attack or Combat (aswell as zumba for cardio and abs).
I agree, vary your classes and find what works for you.

suzannecaravan · 22/09/2015 08:57

If you are someone who builds muscle easily then any resistance training will have the same results, possibly even with weights that others would consider too light

Suggestions that the OP change to kettlebells or check that technique is correct are besides the point

mapmyface · 22/09/2015 08:51

Have you tried kettlebells op? I started with body pump but now alternate classes with kettlebells and abit of Pilates. I find the kettlebells is really good for toning, where as i feel like I'm building muscle in body pump so it's a good combination

Original poster
bodenbiscuit · 22/09/2015 08:44

No we haven't changed to the new release yet. I thought the lunge track on the last release is really difficult but that made a sudden difference to my legs as well.

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Original poster
bodenbiscuit · 22/09/2015 08:42

My technique is fine - I've checked with the instructors - in fact they say my technique is perfect. Yesterday I did Body Attack instead - maybe I'll switch to that class for a while. I was doing pump three times a week. The Body Attack will improve my fitness and is more interesting than spin!

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Northumberlandlass · 22/09/2015 08:26

Of course people build muscle differently. I squat 30kg in Body pump and my arse has improved in shape but definitely hasn't got much bigger. My shoulders on the other hand look massive!

I would definitely drop weight & focus on technique. Are you doing new release with all wide squats? I'm really feeling that at the moment on my glutes

lorelei9 · 22/09/2015 08:22

my shoulders get too big if I'm not careful so I know what you mean.

I do work them still but with a lower weight. I mind less about shoulders than I would with a bum to be honest....if I were you I'd stop the weighted squats and stick with other sorts of exercise.

lighteningirl · 22/09/2015 08:09

Make sure you are pushing up thru your heels on the up phase (core engaged) then the back of the legs/glutes do the work I see loads of ppl squat pushing thru front/toes. Secondly lunges will build gluten more than squats again pushing up thru heels, all these jumping lunge tracks are great for cv not so much for muscle building.

BlameItOnTheBogey · 22/09/2015 02:51

I'm jealous. I squat with one and a half times my body weight but my bum just doesn't want to be a squat booty no matter what I do. You're super lucky to be able to build muscle like that.

lighteningirl · 21/09/2015 15:22

Taught body pump for twenty years and I dropped to 10k for squats didn't like the thickened waist I got with 20k

KittyandTeal · 21/09/2015 15:16

I like the squat shape bum but mine never quite gets there.

I have found running has lifted and toned my bum quite a bit.

If you love pump (I do but no decent classes where I moved to) could you drop your weights right down for squats and lunges?

suzannecaravan · 21/09/2015 15:10

Maybe some people do just build muscle more quickly than others?

there's no maybe about it

Original poster
bodenbiscuit · 21/09/2015 12:12

Yes a few people have said to me at the gym that spin made their thighs bigger than they wanted.

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Original poster
bodenbiscuit · 21/09/2015 12:11

Well you can be as sceptical as you like but what would be the point of me lying about the fact that my jeans are getting tight around my bum and if I turn sideways it looks noticeably much rounder?

I suppose everyone's different. Maybe some people do just build muscle more quickly than others? I did ballet to an advanced level into my late teens so perhaps that might be why. In any case as I said - it's not really the look I was after. I just wanted to tone up.

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CactusAnnie · 21/09/2015 10:37

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CactusAnnie · 21/09/2015 10:32

This reply has been deleted

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SinglePringle · 21/09/2015 10:30

I'm the same if I do too much spin and I've always been tall and slender so while I like having a toned arse, I don't want that 'she squats' sticky out look.

I have to balance it with swimming and Pilates.

PeaceOfWildThings · 21/09/2015 10:22

Pilates is also a greatvway to even out the muscle toning and gain strength.

Original poster
bodenbiscuit · 21/09/2015 09:19

Thanks - I am going to try body attack today and see how that goes. I gues my aim was to tighten my body up a but and lift my bottom but I wasn't expecting 'booty gains' Grin

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PeaceOfWildThings · 21/09/2015 09:10

Drop the weight down to 4-6 kg and try a variety of other exercises. Fitness blender videos on youtube are a great way to pick up new all round exercise routines.

Original poster
bodenbiscuit · 21/09/2015 09:07

Stealth boast? I don't think so. Can't you post anything on here these days without being accused of stealth boasting? I'm just saying I'm not comfortable having to wear bigger trousers!

And I do body pump which is supposed to be moderate weights with high repetition. I lift the same as the instructor for squats but I'm only 50kg anyway. If you're doing very targeted training I imagine you would build one muscle more quickLet but that wasn't what I wanted hence why I'm doing body pump.

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RJnomaaaaaargh · 20/09/2015 23:53

Squats are absolutely for building bum muscle but 20k? Really? Most of us have to lift much much more than that to build any muscle. Stealth boast?

suzannecaravan · 20/09/2015 23:50

people vary in how strongly they respond to resistance training, depending on things like muscle fibre type and biomechanics

it sounds as if you have a propensity for muscular hypertrophy in the gluteal area

wish I had the same problem!

MrsMook · 20/09/2015 22:18

My gluteus is definitely a maximus! It doesn't matter what I do, toned, or wasting into unfit, it steadfastly remains a consistent size which dictates my clothes size (and makes a Simon Cowell deep waist essential). My waist has to put up with belts.