big ass!

[hippy]

My glutes are getting big from doing squats and I was wondering how I could without growin my ass. Also, while squatting using a smith machine is it better to put my feet out in front or to keep them in and under my body? Would hack squats be a better solution?

 

[b fold the truth]

Ummm...never known anyone to develop a huge butt without the legs to match.

Don't suggest doing smith squats or hack squats over regular bar squats either...

What are you doing for legs now?

B True

 

[hippy]

Right now I do 4 working sets of smith squats
then I do 3 sets of hack squats
then leg extensions fo 3 sets
and leg curls or straight leg deads..

pretty low volume stuff with a lot of rest in between.

I played hockey in college so my legs were pretty big back then but now my ass has gotten so big that I was thinking about just trying to maintain legs from now on but I don't want to lose overall mass in my upper body.

 

[Vortexx]

Try pre-exhaustion:

3 * 10 hacksquat

2 * 10 leg-extension

2 * 10 legpress

2 * 20 breathing squats


Also do the LEG CURLS before the stiff legged deadlifts

 

[normstar]

deep squats = big bum???

I have the same problem. In my case I think it is due to the "Ass to Grass" squat form that I use, going all the way down. I am going to start stopping right at parallel and see if that helps though.

I heard somewhere that Ronnie Coleman had the same problem and he changed up his workout to include more Hack Squats and some other stuff to place less emphasis on the glutes. I don't know exactly what he did unfortunately because I heard it second hand...

n*

 

[Longhorn85]

Re: deep squats = big bum???

I have the same problem. In my case I think it is due to the "Ass to Grass" squat form that I use, going all the way down. I am going to start stopping right at parallel and see if that helps though.

Just changed to deep squats, after doing parallel for several years. Now I am using much less weight, but it feels like I'm getting a lot more out of it.

I was nice and sore this weekend after doing them Friday. Kinda strange, even my tailbone was sore, has anyone else experienced this from deep squats?

 

[coolcolj]

put some plates under your heels and squat only to parallel. keep your upper body upright as much as possible. That will hit the quads more.

 

[Vortexx]

or front squats

 

[needsize]

I hear a lot of "big ass stories" about squatting ass to the floor but have yet to experience it myself. Ever since I started going ass to the floor, I've gone from 225 for reps, to 405 for sets of 5, and my ass has just grown proportionally with my quads.
Frankly, I wouldn't mind a bigger ass, when was the last time you heard a girl say "His ass is too muscular"

 

[Grizzly]

Also, while squatting using a smith machine is it better to put my feet out in front or to keep them in and under my body?

Well the better way is to not do smith machine squats at all, but if you insist upon doing them, then put your feet way in front of you otherwise you won't be able to get any depth without putting yourself in a vulnerable position.

 

[coolcolj]

Also Try bench step-ups or jumping squats if you don't mind jumping at the gym

Becuase I jump and sprint alot in my training and basketball, I find I get much better lower thigh development than I would otherwise get from just squats. Squats tend to hit the butt and mid thigh more.

On that note quarter squats would be the closest to the jumping action.

 

[hippy]

well, I used to squat to the floor. I kept my chest out and kept a nice natural curve in my back. Now, I look kinda like a gorilla because my mid section sticks out further than my chest and my ass is huge. Should I focus on exercises that turn my pelvis inward like hanging leg raises??? Isn't this forward pelvis caused from weak hip flexors? How else can I get my stomach muscles to curve inward instead of outward....vacuums??

 

[coolcolj]

maybe its because your lower back is a lot tighter and stronger than your abs. Perhaps you need strengthen your abs, stretch your lower back muscles.

 

[Robert Jan]

"Well the better way is to not do smith machine squats at all, but if you insist upon doing them, then put your feet way in front of you otherwise you won't be able to get any depth without putting yourself in a vulnerable position."

would that not make you lean into the bar?
i know free squats are better but i dont have a rack so i smith squat.


"Becuase I jump and sprint alot in my training and basketball, I find I get much better lower thigh development than I would otherwise get from just squats. Squats tend to hit the butt and mid thigh more. "

you cant target the mid or lower thigh. either all of it or none.

 

[b fold the truth]

I don't have a squat rack either...but I still find a way...

See the thread about my workout that I just posted...

B True