Re: glutes/hip abductors & adductors

[Guest guest]

I have this snippet that I saved on isolating inner/outer thigh. I

have absolutely no idea who wrote it. I wish I knew so I could

properly credit it. These are not my words, but they explain when

adductor/abductor machines are appropriate and when they're a waste of

time.

____________________________________________________________________

waste of time

.............................

Of course your going to feel it. If I sit there with one of those

hand grip exercisers, after a few minutes " i'm going to feel it " but

that doesn't mean it's doing any good in the bigger picture.

Know one thing....commit it to memory forever....weight training

increases the strength, and subsequently the size of your muscles.

Most of us girls don't want our legs to get WIDER. Adductor/Abductor

machines isolate those specific muscles. Your time is better spent

doing squats, lunges, and leg press which will initiate those

inner/outer thigh muscles as stabilizer muscles....which is

technically what they are and nothing more.

Now if you were a soccer player, hockey player, even a football

player, I would say yes, do those exercises because in a " sports

specific " mentality those muscles are crucial. Soccer players

dribble and kick with the in-step and therefore need a lot of power

when turning the foot out and just railing on the ball. Hockey

players skate by turning the foot outward and pushing. So as you can

guess hockey players have great outer thighs and glutes ;-) And

football players need to jockey side-to-side and change directions

and have explosive speed at a moment's notice (as do soccer players

too), so if you ever notice the SIZE of a football player's legs,

not counting the quarterback who is usually a stick figure with

great arms, they are usually huge.

Get the picture? Not exactly what a girl would want when trying to

achieve a svelt V-taper from shoulder to waist, hip to toe, and

overall from shoulder to toe. Those muscles will naturally

strengthen and grow from training legs, especially squats, lunges,

and leg press. So don't worry about isolating them. Think of them

more as nothing more than " feel good " exercises. When those muscles

are worked women feel that somehow it's the fat that's being " worked

off " . But as true fitness athletes we know that spot reduction is a

myth and fat is burned off our entire bodies by burning more

calories than we consume. And yes, YOU are a fitness athlete too

when I say the word " we " .

__________________________________________________________________

On 4/11/06, cwcari <cwcari@...> wrote:

> The lower body workout doesn't include these muscles. I know they are

> used when performing squats and lunges. But does anyone ever add on

> exercises for them specifically? The gym has a couple of machines for

> them. Any opinions on whether it would be worth it/not helpful? I am

> a pear body shape, btw. I understand that what I need to do to narrow

> my tush is to remove the fat, but I could use all the muscle I can get

> too, right? (wrong?). I'm also thinking it might add some variety.

>

> Also, thanks to everyone who responded to my earlier question about

> recording workouts. I did a test card (3x5 size), and think i'll

> probably stay w/a larger format. It was too hard to write on w/out a

> clipboard, which is full size anyway.

>

> Candace

>

>

>

>

>

>

>

[Guest guest]

I have this snippet that I saved on isolating inner/outer thigh. I

have absolutely no idea who wrote it. I wish I knew so I could

properly credit it. These are not my words, but they explain when

adductor/abductor machines are appropriate and when they're a waste of

time.

____________________________________________________________________

waste of time

.............................

Of course your going to feel it. If I sit there with one of those

hand grip exercisers, after a few minutes " i'm going to feel it " but

that doesn't mean it's doing any good in the bigger picture.

Know one thing....commit it to memory forever....weight training

increases the strength, and subsequently the size of your muscles.

Most of us girls don't want our legs to get WIDER. Adductor/Abductor

machines isolate those specific muscles. Your time is better spent

doing squats, lunges, and leg press which will initiate those

inner/outer thigh muscles as stabilizer muscles....which is

technically what they are and nothing more.

Now if you were a soccer player, hockey player, even a football

player, I would say yes, do those exercises because in a " sports

specific " mentality those muscles are crucial. Soccer players

dribble and kick with the in-step and therefore need a lot of power

when turning the foot out and just railing on the ball. Hockey

players skate by turning the foot outward and pushing. So as you can

guess hockey players have great outer thighs and glutes ;-) And

football players need to jockey side-to-side and change directions

and have explosive speed at a moment's notice (as do soccer players

too), so if you ever notice the SIZE of a football player's legs,

not counting the quarterback who is usually a stick figure with

great arms, they are usually huge.

Get the picture? Not exactly what a girl would want when trying to

achieve a svelt V-taper from shoulder to waist, hip to toe, and

overall from shoulder to toe. Those muscles will naturally

strengthen and grow from training legs, especially squats, lunges,

and leg press. So don't worry about isolating them. Think of them

more as nothing more than " feel good " exercises. When those muscles

are worked women feel that somehow it's the fat that's being " worked

off " . But as true fitness athletes we know that spot reduction is a

myth and fat is burned off our entire bodies by burning more

calories than we consume. And yes, YOU are a fitness athlete too

when I say the word " we " .

__________________________________________________________________

On 4/11/06, cwcari <cwcari@...> wrote:

> The lower body workout doesn't include these muscles. I know they are

> used when performing squats and lunges. But does anyone ever add on

> exercises for them specifically? The gym has a couple of machines for

> them. Any opinions on whether it would be worth it/not helpful? I am

> a pear body shape, btw. I understand that what I need to do to narrow

> my tush is to remove the fat, but I could use all the muscle I can get

> too, right? (wrong?). I'm also thinking it might add some variety.

>

> Also, thanks to everyone who responded to my earlier question about

> recording workouts. I did a test card (3x5 size), and think i'll

> probably stay w/a larger format. It was too hard to write on w/out a

> clipboard, which is full size anyway.

>

> Candace

>

>

>

>

>

>

>

[Guest guest]

Thanks, .

I don't really like using those machines anyway!

Candace

>

> I have this snippet that I saved on isolating inner/outer thigh. I

> have absolutely no idea who wrote it. I wish I knew so I could

> properly credit it. These are not my words, but they explain when

> adductor/abductor machines are appropriate and when they're a waste of

> time.

>

> ____________________________________________________________________

>

> waste of time

>

>

[Guest guest]

I love the abductor machine!! This post makes me cry , especially since I

was going to the gym to do cardio then work on inner and outer thighs! LOL I

am planning on some glute focus too.

Re: glutes/hip abductors & adductors

I have this snippet that I saved on isolating inner/outer thigh. I

have absolutely no idea who wrote it. I wish I knew so I could

properly credit it. These are not my words, but they explain when

adductor/abductor machines are appropriate and when they're a waste of

time.

____________________________________________________________________

waste of time

............................

Of course your going to feel it. If I sit there with one of those

hand grip exercisers, after a few minutes " i'm going to feel it " but

that doesn't mean it's doing any good in the bigger picture.

Know one thing....commit it to memory forever....weight training

increases the strength, and subsequently the size of your muscles.

Most of us girls don't want our legs to get WIDER. Adductor/Abductor

machines isolate those specific muscles. Your time is better spent

doing squats, lunges, and leg press which will initiate those

inner/outer thigh muscles as stabilizer muscles....which is

technically what they are and nothing more.

Now if you were a soccer player, hockey player, even a football

player, I would say yes, do those exercises because in a " sports

specific " mentality those muscles are crucial. Soccer players

dribble and kick with the in-step and therefore need a lot of power

when turning the foot out and just railing on the ball. Hockey

players skate by turning the foot outward and pushing. So as you can

guess hockey players have great outer thighs and glutes ;-) And

football players need to jockey side-to-side and change directions

and have explosive speed at a moment's notice (as do soccer players

too), so if you ever notice the SIZE of a football player's legs,

not counting the quarterback who is usually a stick figure with

great arms, they are usually huge.

Get the picture? Not exactly what a girl would want when trying to

achieve a svelt V-taper from shoulder to waist, hip to toe, and

overall from shoulder to toe. Those muscles will naturally

strengthen and grow from training legs, especially squats, lunges,

and leg press. So don't worry about isolating them. Think of them

more as nothing more than " feel good " exercises. When those muscles

are worked women feel that somehow it's the fat that's being " worked

off " . But as true fitness athletes we know that spot reduction is a

myth and fat is burned off our entire bodies by burning more

calories than we consume. And yes, YOU are a fitness athlete too

when I say the word " we " .

__________________________________________________________________

> The lower body workout doesn't include these muscles. I know they are

> used when performing squats and lunges. But does anyone ever add on

> exercises for them specifically? The gym has a couple of machines for

> them. Any opinions on whether it would be worth it/not helpful? I am

> a pear body shape, btw. I understand that what I need to do to narrow

> my tush is to remove the fat, but I could use all the muscle I can get

> too, right? (wrong?). I'm also thinking it might add some variety.

>

> Also, thanks to everyone who responded to my earlier question about

> recording workouts. I did a test card (3x5 size), and think i'll

> probably stay w/a larger format. It was too hard to write on w/out a

> clipboard, which is full size anyway.

>

> Candace

>

>

>

>

>

>

>

[Guest guest]

I love the abductor machine!! This post makes me cry , especially since I

was going to the gym to do cardio then work on inner and outer thighs! LOL I

am planning on some glute focus too.

Re: glutes/hip abductors & adductors

I have this snippet that I saved on isolating inner/outer thigh. I

have absolutely no idea who wrote it. I wish I knew so I could

properly credit it. These are not my words, but they explain when

adductor/abductor machines are appropriate and when they're a waste of

time.

____________________________________________________________________

waste of time

............................

Of course your going to feel it. If I sit there with one of those

hand grip exercisers, after a few minutes " i'm going to feel it " but

that doesn't mean it's doing any good in the bigger picture.

Know one thing....commit it to memory forever....weight training

increases the strength, and subsequently the size of your muscles.

Most of us girls don't want our legs to get WIDER. Adductor/Abductor

machines isolate those specific muscles. Your time is better spent

doing squats, lunges, and leg press which will initiate those

inner/outer thigh muscles as stabilizer muscles....which is

technically what they are and nothing more.

Now if you were a soccer player, hockey player, even a football

player, I would say yes, do those exercises because in a " sports

specific " mentality those muscles are crucial. Soccer players

dribble and kick with the in-step and therefore need a lot of power

when turning the foot out and just railing on the ball. Hockey

players skate by turning the foot outward and pushing. So as you can

guess hockey players have great outer thighs and glutes ;-) And

football players need to jockey side-to-side and change directions

and have explosive speed at a moment's notice (as do soccer players

too), so if you ever notice the SIZE of a football player's legs,

not counting the quarterback who is usually a stick figure with

great arms, they are usually huge.

Get the picture? Not exactly what a girl would want when trying to

achieve a svelt V-taper from shoulder to waist, hip to toe, and

overall from shoulder to toe. Those muscles will naturally

strengthen and grow from training legs, especially squats, lunges,

and leg press. So don't worry about isolating them. Think of them

more as nothing more than " feel good " exercises. When those muscles

are worked women feel that somehow it's the fat that's being " worked

off " . But as true fitness athletes we know that spot reduction is a

myth and fat is burned off our entire bodies by burning more

calories than we consume. And yes, YOU are a fitness athlete too

when I say the word " we " .

__________________________________________________________________

> The lower body workout doesn't include these muscles. I know they are

> used when performing squats and lunges. But does anyone ever add on

> exercises for them specifically? The gym has a couple of machines for

> them. Any opinions on whether it would be worth it/not helpful? I am

> a pear body shape, btw. I understand that what I need to do to narrow

> my tush is to remove the fat, but I could use all the muscle I can get

> too, right? (wrong?). I'm also thinking it might add some variety.

>

> Also, thanks to everyone who responded to my earlier question about

> recording workouts. I did a test card (3x5 size), and think i'll

> probably stay w/a larger format. It was too hard to write on w/out a

> clipboard, which is full size anyway.

>

> Candace

>

>

>

>

>

>

>

[Guest guest]

I love the abductor machine!! This post makes me cry , especially since I

was going to the gym to do cardio then work on inner and outer thighs! LOL I

am planning on some glute focus too.

Re: glutes/hip abductors & adductors

I have this snippet that I saved on isolating inner/outer thigh. I

have absolutely no idea who wrote it. I wish I knew so I could

properly credit it. These are not my words, but they explain when

adductor/abductor machines are appropriate and when they're a waste of

time.

____________________________________________________________________

waste of time

............................

Of course your going to feel it. If I sit there with one of those

hand grip exercisers, after a few minutes " i'm going to feel it " but

that doesn't mean it's doing any good in the bigger picture.

Know one thing....commit it to memory forever....weight training

increases the strength, and subsequently the size of your muscles.

Most of us girls don't want our legs to get WIDER. Adductor/Abductor

machines isolate those specific muscles. Your time is better spent

doing squats, lunges, and leg press which will initiate those

inner/outer thigh muscles as stabilizer muscles....which is

technically what they are and nothing more.

Now if you were a soccer player, hockey player, even a football

player, I would say yes, do those exercises because in a " sports

specific " mentality those muscles are crucial. Soccer players

dribble and kick with the in-step and therefore need a lot of power

when turning the foot out and just railing on the ball. Hockey

players skate by turning the foot outward and pushing. So as you can

guess hockey players have great outer thighs and glutes ;-) And

football players need to jockey side-to-side and change directions

and have explosive speed at a moment's notice (as do soccer players

too), so if you ever notice the SIZE of a football player's legs,

not counting the quarterback who is usually a stick figure with

great arms, they are usually huge.

Get the picture? Not exactly what a girl would want when trying to

achieve a svelt V-taper from shoulder to waist, hip to toe, and

overall from shoulder to toe. Those muscles will naturally

strengthen and grow from training legs, especially squats, lunges,

and leg press. So don't worry about isolating them. Think of them

more as nothing more than " feel good " exercises. When those muscles

are worked women feel that somehow it's the fat that's being " worked

off " . But as true fitness athletes we know that spot reduction is a

myth and fat is burned off our entire bodies by burning more

calories than we consume. And yes, YOU are a fitness athlete too

when I say the word " we " .

__________________________________________________________________

> The lower body workout doesn't include these muscles. I know they are

> used when performing squats and lunges. But does anyone ever add on

> exercises for them specifically? The gym has a couple of machines for

> them. Any opinions on whether it would be worth it/not helpful? I am

> a pear body shape, btw. I understand that what I need to do to narrow

> my tush is to remove the fat, but I could use all the muscle I can get

> too, right? (wrong?). I'm also thinking it might add some variety.

>

> Also, thanks to everyone who responded to my earlier question about

> recording workouts. I did a test card (3x5 size), and think i'll

> probably stay w/a larger format. It was too hard to write on w/out a

> clipboard, which is full size anyway.

>

> Candace

>

>

>

>

>

>

>

[Guest guest]

can probably better answer this question. But I think that those muscles

get plenty of work if you are doing compound movements like squats and lunges.

I do my abs after my HIIT and not with my lower body workout - So I added in

glute exercises... I do bent knee good mornings and the glute machine at the

gym.

[Guest guest]

can probably better answer this question. But I think that those muscles

get plenty of work if you are doing compound movements like squats and lunges.

I do my abs after my HIIT and not with my lower body workout - So I added in

glute exercises... I do bent knee good mornings and the glute machine at the

gym.

[Guest guest]

can probably better answer this question. But I think that those muscles

get plenty of work if you are doing compound movements like squats and lunges.

I do my abs after my HIIT and not with my lower body workout - So I added in

glute exercises... I do bent knee good mornings and the glute machine at the

gym.

[Guest guest]

This was posted at just the right time.... I learned a bunch of new

exercises this past Monday, including focus on the abductor and

adductor. As my inner thighs are STILL sore today, I'm fascinated to read

this post and see that it may not even be all that effective!

The trainer wants me to stay away from lots of reps of lunges and squats,

until my muscles are stronger - because of how much noise my knees were

making.... So I'll focus on press and leg curls (? extensions?) and stay

away from lunges, squats, adbductors and adductors.

So many opinions! So much to learn! How can we think this gets boring?

Thanks for sharing the info -

n

At 01:03 PM 4/12/2006, you wrote:

>I have this snippet that I saved on isolating inner/outer thigh. I

>have absolutely no idea who wrote it. I wish I knew so I could

>properly credit it. These are not my words, but they explain when

>adductor/abductor machines are appropriate and when they're a waste of

>time.

><SNIP>

>Know one thing....commit it to memory forever....weight training

>increases the strength, and subsequently the size of your muscles.

>Most of us girls don't want our legs to get WIDER. Adductor/Abductor

>machines isolate those specific muscles. Your time is better spent

>doing squats, lunges, and leg press which will initiate those

>inner/outer thigh muscles as stabilizer muscles....which is

>technically what they are and nothing more.

[Guest guest]

On the other hand.... I have different thoughts about this too.

When my arm was giving me trouble, and I went to PT, she had me do

exercises for my rotator cuff. She said that the little muscles in the

shoulder weren't getting enuf exercise to keep up with the exercises I was

doing which focused on the bigger, surrounding muscles. We're not sure if

that was the cause, but I'm fine now for the time being.

When I take that logic to the legs, I think the same thing may be

true. The fact that I'm still sore tells me that these muscles were being

used in a way recently that is different than previously; that altho they

were being utilized with lunges & squats, it wasn't the same way.

While I agree that I don't want my thighs to get WIDER (certainly not!),

we're always telling newbies that they shouldn't be afraid of weights for

fear that they'll " bulk up " - that it would take an awful lot to look that

way. I think the same may be true about this conversation. That it may

very well be good to add in some alternative exercises, to strengthen the

smaller, surrounding muscles. And that it would take an awful lot of

time/work before the size of the muscles was adversely affected.

Am I thinking wrong?

Perhaps it's all a matter of degrees; ie, do some abductor/adductor work,

just not as much as quad/hams/glutes

Feedback?

n

At 10:12 AM 4/13/2006, n wrote:

>This was posted at just the right time.... I learned a bunch of new

>exercises this past Monday, including focus on the abductor and

>adductor. As my inner thighs are STILL sore today, I'm fascinated to read

>this post and see that it may not even be all that effective!

>

>The trainer wants me to stay away from lots of reps of lunges and squats,

>until my muscles are stronger - because of how much noise my knees were

>making.... So I'll focus on press and leg curls (? extensions?) and stay

>away from lunges, squats, adbductors and adductors.

>

>So many opinions! So much to learn! How can we think this gets boring?

>Thanks for sharing the info -

>n

>

>At 01:03 PM 4/12/2006, you wrote:

>>I have this snippet that I saved on isolating inner/outer thigh. I

>>have absolutely no idea who wrote it. I wish I knew so I could

>>properly credit it. These are not my words, but they explain when

>>adductor/abductor machines are appropriate and when they're a waste of

>>time.

>><SNIP>

>>Know one thing....commit it to memory forever....weight training

>>increases the strength, and subsequently the size of your muscles.

>>Most of us girls don't want our legs to get WIDER. Adductor/Abductor

>>machines isolate those specific muscles. Your time is better spent

>>doing squats, lunges, and leg press which will initiate those

>>inner/outer thigh muscles as stabilizer muscles....which is

>>technically what they are and nothing more.

[Guest guest]

There's nothing wrong with your thinking. It's fine to do some

abductor/adductor work. You just don't want to make that a foundation

move on leg day. You wouldn't want to spend six sets on that silly

machine isolating your inner thigh. Ideally, you'd want to work your

inner/outer thigh muscles just like they were meant to be worked, as

stabilizers. Look at how nicely you can hit them with something like a

side lunge:

http://exrx.net/WeightExercises/Quadriceps/BBSideLunge.html

It's a quad move, but you're including your adductors in a natural

way. Or a very wide-stance sumo squat will increase the involvement of

your inner thigh. Or throwing side kicks at a heavy bag will work your

outer thigh. Or for plyometrics I do fast side shuffles between

traffic cones... not in the street. LOL

It's not that you have to totally avoid training your inner/outer

thigh. It's that you don't want to waste oodles of time isolating and

enlarging a muscle group that was always meant to be a stabilizer and

not a prime mover. Kinda like it's important to have forearm strength,

but you don't do a bazillion heavy forearm sets because it's a waste

of time. You don't need forearms the size of hams. You just need them

functionally strong enough that you can control and support a 30 pound

dumbbell without clunking yourself in the face. Same thing with

adductors. There's no reason to do heavy, multi-set, isolation moves

for your inner thigh. You don't need them wider and more developed,

you just need them functionally strong enough that you can do a set of

side lunge or sumo squats without falling down.

> While I agree that I don't want my thighs to get WIDER (certainly not!),

> we're always telling newbies that they shouldn't be afraid of weights for

> fear that they'll " bulk up " - that it would take an awful lot to look that

> way. I think the same may be true about this conversation. That it may

> very well be good to add in some alternative exercises, to strengthen the

> smaller, surrounding muscles. And that it would take an awful lot of

> time/work before the size of the muscles was adversely affected.

>

> Am I thinking wrong?

> Perhaps it's all a matter of degrees; ie, do some abductor/adductor work,

> just not as much as quad/hams/glutes

>

> Feedback?

> n