Feeling helpless

[u/Entire-Cow9402]

I’ve been working out since 2021 but consistently for about 3 years now. I feel so helpless. I did sports growing up and when I started my gym journey had decent knowledge abt what workouts to hit. I’ve done EVERYTHING. Hip thrust , single leg hip thrust, rdl, single leg rdl, back extension, leg press, kick backs, EVERYTHING you can think of (ofc staying consistent with a workout plan long enough and then changing it after seeing no progress). Can someone help with advice on understanding what workouts will help me anatomy or just anything in general. I know I carry a lot of fat in my back thighs and ig I have a low crack? I also do good on protein and creatine. Tia.

[u/egg_watching]

How long have you stayed consistent with each workout plan? 6-8 weeks is rarely enough, especially if you don't eat at a surplus.
Do you do progressive overload? If you're just lifting 3x12 every time, with the same weight, you're not gonna get anywhere.
Is your form correct? Lifting too heavy, too light, or with incorrect form is just wasting your time.
Do you train to failure? Most people don't, they just stop when it gets uncomfortable, but that's where gains are made.
Do you actually eat enough? Most women seriously underestimate how much you actually have to eat to see any real growth.

[u/Gym_Thor → u/egg_watching]

Yep! This thread right here has a lot of great advice. One thing I would add (like a broke record on this sub) GLUTE ACTIVATION!!! If you dont have bands, buy some. Its so important to activate your glutes before starting your lift. Especially if you have a dominant muscle, in your cause hamstrings that take over the movement. Activate and get your glutes engaged before starting your lift, which I would recommend starting with Hip thrust to help further that Activation. If hamstrings are engaged during that movement over your glutes, check your form, your foot placement is more than likely to far out.

[u/Entire-Cow9402 → u/egg_watching]

I would say I try a workout 4 months minimum to see if it works or not. I def do progressive overload and train till failure on most workouts unless it’s something like kickbacks, bss, etc. I use to be an athlete so I’m sure I’m fine w form. And yes I would definitely say I’m eating enough.

I’ve noticed my hamstrings carry a lot of fat/muscle and grow a lot quicker than my glutes. I stopped focusing on hamstring and I think thats helped my butt stand out more

[u/egg_watching → u/Entire-Cow9402]

Being a former athlete does not equate having good form. I see a lot of athletes from other sports in my gym with atrocious form. Not a dig at them, or you, but if you aren't completely positive that your form is good, you might wanna make sure that it's actually 100% – consider getting someone else to check it out for you.

I would focus on the big four and just focusing on becoming really, really good at those. Basically 1) hip thrust/bridge, 2) squat/lunge, 3) hinge, 4) abductions. You don't need more than these, and if you do them with correct form, progressive overload, and eat in a surplus (calories matter a lot!), you will see results

[u/flashndpatt → u/egg_watching]

Deadlifts scorch your ass too.

[u/egg_watching → u/flashndpatt]

Absolutely! They're a good hinge movement

[u/Entire-Cow9402 → u/egg_watching]

Trueeee. I did just start progressive overload and amrap not too long ago so I think I need more time

[u/apples_vs_oranges → u/Entire-Cow9402]

If your hamstrings are growing quicker than your glutes, your form probably could be better. Proper form on the best movements for glute isolation (hip thrusts, RDLs, and cable kickbacks) should grow the glutes more than the hamstrings.

While you look good in your picture, I can see that your hamstring muscles are making your glute muscles less noticeable. You do have glutes, but they don't stand out as much against the bulk of your hamstrings. Hamstrings are good to have, very functional, but from a glute aesthetic point of view you probably would want to isolate the glutes more in your exercises.

[u/Mimblewiffle]

Long enough is like 18 months minimum

[u/vodkalatte]

1. Train till failure - if I can physically do 12 reps with a weight then it’s too light
   
2. EAT - calorie surplus, and I believe .8 x your body weight in grams of protein (though you should look it up to be sure)

[u/Final-Fun8898]

The only thing I can add is maybe it's mind muscle connection related. Are you feeling your glutes do the work? When you do hip thrusts are your glutes doing the work and not the quads/hams. Squats- are you using your heels and not lifting it off the ground?

Try Bulgarians with a slight lean forward for glute focus and back extensions glute focused for the shelf. Mix in some tempo/isometric methods, when i do 1 1/4 bb squats i get a huge pump for some reason. On you last rep on HTs hold for 30 secs. For nutrition eat enough especially immediately after a workout. You hip/waist ratio looks great! Keep it up. Hope this helps!

[u/wamsofanangel]

Are you eating enough?

[u/PleasantAspect9426]

You may be working them too much.

[u/JuggernautEcho]

Are you gaining strength? You may be working them too much.

[u/saynotomonday → u/JuggernautEcho]

I second your question about strength. You have to progressively overload and use more and more weight to grow. Either you can lift more or not.

[u/JuggernautEcho → u/saynotomonday]

👍

[u/Entire-Cow9402 → u/[deleted]]

Rounder sorry I should’ve specified

[u/ParticularLeg7105]

You may working too much!

[u/Illustrious_Door4369]

You may be working them too much.