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overtraining legs and ass to have smaller ass (reducing overdeveloped muscle)

yunusmile

yunusmile

Banned
i know i am asking crazy questions but its because i cant find any answers on internet. i do my research but nobody asked the things i asked

my problem of having a giant ass and over developed legs

GOOD SIDE : i practised taekwondo for more than 15 years . my legs have great endurance (can kick hours) and powerful. there are 4 machines in the gym and i can put the heaviest ones and my legs dont even get sore even after deadlifts and squats.

BAD SIDE: i am the opposite of chicken legs . my ass is more round than a brazilian model. its like a f.king basketball and it sticks out from my body like i am hiding a watermelon in my pants. it looks ugly as f.. and i cant find any comfortable jeans. I look like CENTARIUS below half of my body is twice more developed than upper so no matter how much muscle i get. i cant balance it.

QUESTION: i simply want to burn my ass and leg muscles . i want to keep the strenght but lose the mass and muscle size while remaining upper body. is there any way i can do it without harming my upper body muscles .
MY SOLUTION: my current solution is to work out legs everyday for 2 to 3 hours. eat like a horse . only overtrain legs. and train upper body 3 times a week like normal. would it work or would my legs get even stronger ? ( i did overtrain one day now my tendonds still hurts .3 hours intense squat deadlift and all kinds of leg exercise like running cycling kicking jumping)

stats: 24 years old. been lifting for 3 years. doing taekwondo and leg training (endurance power muscle) since 10 years old. doing 5x5 for 3 months.
 
not to mention 5x5 and compound exercises all require LEGS ... i really dont know what to do. i cant efford to have bigger legs
 
Lay off lower body exercises then if bothers you that much and focus on upperbody. Lowering your bf as much as can would help some with look.
 
front squats only and focus on quads during lifts.

or yeah, just stop doing legs.

and ur weird ass questions are not so bad.
 
Its Simple, stop training legs and work upper body, a muscle will atrophy if its not being used.. Dont overtrain them just to make them shrink, they will not atrophy from overtaining.. People do not understand what overtraining really is,, overtraining a muscle is extremely difficult, most people overtrain their CNS, so they lose strength and think they're doing too much work..

Believe it or not, i do almost 70 sets for arms a week (Not all heavy and not to failure) and they did not shrink from doing that much volume and im on caloric deficit..
 
but how can i do compound exercises without legs? it means i cant do squat deadlift ... any other compound exercises that replaces them without leg?
 
Dude I'm loving your posts fucking crack up! But yeah with your stats how you got big legs and ass
 
I think working your legs 2-3 hours a day is accomplishing the exact opposite of what you're trying to achieve. It's a ridiculous situation to be in because you're trying to maintain leg strength while losing leg size. I would almost recommend body weight squats, body weight lunges, lots of hill running but absolutely weight room leg training of any kind (squats, extensions, weighted lunges etc).

I also don't think you want to lower your calories as someone suggested because that will result in losing full-body muscle mass and not just your legs which is what you're primarily going after.
 
yunusmile said:
but how can i do compound exercises without legs? it means i cant do squat deadlift ... any other compound exercises that replaces them without leg?
Click to expand...

Pull ups, chest and shoulder db presses, rows, dips, etc. are all compound exercises.


Sent using the elitefitness app.
 
post up a pic already, your post(s) make no sense at all.

sounds like you are trying to tone your butt and spot train? spot training to lose fat doesn't work.. or it sounds like you are overtraining because you think that will cause your muscle to shrink?

i am confused

my guess is that you have excess fat stored in your butt and thighs and its not muscle at all.. so post up a pic so we can see what is going on!
 
I'm actually serious though I mean if its that big I'd be proud of it think if the lethal unexpecting front kick you could throw at someone hassling ya. If its really a problem then like the others said start to omit leg workouts and i would take up running here and there


Ride it like you stole it!!
 
stevesmi said:
post up a pic already, your post(s) make no sense at all.

sounds like you are trying to tone your butt and spot train? spot training to lose fat doesn't work.. or it sounds like you are overtraining because you think that will cause your muscle to shrink?

i am confused

my guess is that you have excess fat stored in your butt and thighs and its not muscle at all.. so post up a pic so we can see what is going on!
Click to expand...


i will take some pictures after 2 hours with many angles including relaxed and posed ones so you can give full advice. i want to make my legs shrink. i didnt do any leg exercise for 3 years but just because of 5 minutes of warming up cycling it got bigger again. when i was 53 kg my legs were like 3 times bigger than my upper body now after 3 years of efford it looks a little better. i am scared of making it bigger so i am scared of doing squats and deadlifts . losing weight is easy for me but i lose too muscle when i am on calorie deficit. (if i dont force myself to eat all the i will lose weight just in 2 days). i am still eating like crazy and put on some fat which i dont mind.
 
That's not bad dude.. your higher bf than 15%. Just train and focus on diet and will be fine. Do you naturally always have arch in lower back like do in pic?
 
Dude, now that you provided a pic and a video i know exactly what you're talking about, i had the same problem, BUT its gone down way more since i lost alot of fat, what you have is bodyfat, you might think your ass is hard but its not, your body stores the fat in your stomach and ass.. You're over 20%bf from the looks of it, get to 10% and see if you still have big butt its all bodyfat.. my lower back and waist stores alot of fat even though im 11%bf i still have lower back fat, its genetic, gotta keep losing fat till its gone..
 
training700 said:
That's not bad dude.. your higher bf than 15%. Just train and focus on diet and will be fine. Do you naturally always have arch in lower back like do in pic?
Click to expand...

yeah. it looks like my ass starts from lower back. i think i have some problems from upper leg to low back. those muscles have always been too hard and over developed since childhood. and when i walk for a long time that lower back starts to hurt. but its very difficult to stand still for me . my body always goes forward like in the first pic. it takes me great efford to stand and walk in a good posture
 
Last edited:
Lighter Fighter said:
Dude, now that you provided a pic and a video i know exactly what you're talking about, i had the same problem, BUT its gone down way more since i lost alot of fat, what you have is bodyfat, you might think your ass is hard but its not, your body stores the fat in your stomach and ass.. You're over 20%bf from the looks of it, get to 10% and see if you still have big butt its all bodyfat.. my lower back and waist stores alot of fat even though im 11%bf i still have lower back fat, its genetic, gotta keep losing fat till its gone..
Click to expand...


i really hope so. i can consider steroids if it will help. but if the only problem is bodyfat i can take care of it with diet. now its really difficult to stand and walk in a good posture. i have to force myself backwards all the time. i was thinking my spine or body structure had problems.
 
Couple suggestions after seeing the pic:
1. Diet and train hard. The weight loss / leaner body will definitely change your body image.
2. Work hard on upper back, chest and shoulders. Having a broader chest/back will 'even' out your body appearance.
3. Deadlift - sumo/ wide grip to train lower back.
 
You're worrying about nothing from those pictures.
Nothing wrong with havin a string pair of glutes. After a while of Bodybuikding I'm sure you'll see how good strong glutes look and how they complete a physique.

All in all you just need to drop the BF maybe emphasize your workouts a little more on your upper body so you can 'distract' yourself from the glutes
 
I don't care how developed your legs are, if you're not getting sore after squats, you're doing them wrong.
 
the_alcatraz said:
I don't care how developed your legs are, if you're not getting sore after squats, you're doing them wrong.
Click to expand...

i can feel the pressure on legs and ass but since my upper body isnt strong enough to carry i cant lift heavt enough. currently i am doing 110 kg x 10 reps with squat . anything more becomes too much to carry for upper body. i am doing it with trainer he said my form is correct but he might also be wrong i cant say %100 correct
 
You might be doing them right but you aren't pushing yourself hard enough if you aint getting sore.

And look I was a fat kid for most of my life. I had a similar to appearance to you but it was much worse. Trust me bro, cut calories, and bump up the cardio. Keep lifting though. It's not an overdeveloped muscle, it's where fat is being stored.
 
you have some excess fat in your butt. wearing those tight shorts aren't helping your cause..

certain ethnic groups store fat differently. most MEN store fat in their bellies and thighs last. you are leaner your rest of your body simply because your excess fat is stored in your stomach and butt. so lose some more fat and you will be fine. you are more like 18% body fat.. get it down to 15%

and no steroids aren't gonna magically shape your butt the way you want, you CANNOT spot train or pray to the steroid vial to make your butt shrink. it doesn't work like that

also your posture is making the problem worse, you are supposed to stand up straight .. practice doing that instead of slumping

most of the time you see chicks with fat storage in the butt (atleast here in the US).. its called a 'ghetto booty' .. men here typically store it in the belly called "beer belly" .. hard to find anyone over 40 who doesn't have either, thats why the US has the reputation for having obesity problem.. too much junk food!
 
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I think your problem is posture. Your butt sticks out too far - called lumbar hyper-lordosis. Belly fat accentuates this poor posture and makes your butt stick out more, but that doesn't mean your butt is big.

I wouldn't worry about the muscular size of your legs and butt. I would fix your posture by working your core and doing the appropriate stretching, lose body fat, and do all the lifting you want, upper and lower body.

Lumbar hyperlordosis - Wikipedia, the free encyclopedia
 
^^ yup, my chiropractor pretty much told me if i didn't fix my posture i would look like the humpback of notre dame when i got older. its a problem for those that have slight bends in the neck and spine. not 100% correctable but needs to be worked on anyway
 
Headholio said:
I think your problem is posture. Your butt sticks out too far - called lumbar hyper-lordosis. Belly fat accentuates this poor posture and makes your butt stick out more, but that doesn't mean your butt is big.

I wouldn't worry about the muscular size of your legs and butt. I would fix your posture by working your core and doing the appropriate stretching, lose body fat, and do all the lifting you want, upper and lower body.

Lumbar hyperlordosis - Wikipedia, the free encyclopedia
Click to expand...


the gorilla in your avatar picture looks exactly like me lol. butt out curly belly. i will check on lumbar hyper-lordosis
 
stevesmi said:
^^ yup, my chiropractor pretty much told me if i didn't fix my posture i would look like the humpback of notre dame when i got older. its a problem for those that have slight bends in the neck and spine. not 100% correctable but needs to be worked on anyway
Click to expand...

so when i get old i will pretty much be fucked o.O
 
yunusmile said:
after research. i am %100 sure my problem is Lumbar_hyperlordosis
Click to expand...

Good man. Now you can have a new approach to fix it. I know you don't want to look like my pet gorilla, but big legs are cool. Fix your posture and you will be much happier with your physique!
 
Headholio said:
Good man. Now you can have a new approach to fix it. I know you don't want to look like my pet gorilla, but big legs are cool. Fix your posture and you will be much happier with your physique!
Click to expand...

thanks so much dude. at least i know the name of my problem. i am gonna find every mothaf.. exercise to fix it :) having a pet gorilla is cool. if i hada gorilla i would wrestle with it all the time lol
 
Big butt is probly better than you think. Like you say, a strong butt is very useful for athletics. Also, the ladies like it and it also makes seats more comfy.
 
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