Help with Glutes

[SanFrancisco]

Deffinatley my worst body part. I've been doing Squats (recently had to lower the weight because of knee pain) and then i do Leg Extensions, calf raises, hamstrings routine, and then i'll end with Lunges. I do that a couple of times every ten days. Usually 3 sets of eight for each (except calves) but was experimenting with the 5by5 routine until the knee pain. I am also doing the Precor machine inclined to maximize glutes.


My quads have built up pretty well but my ass will not perk up, it will not tighten or harden. I'm looking for an exercise that will isolate the glutes as much as possible. My glutes are often sore after a workout but never gets out of that flabby state. After seeing my ass in the mirror today i know i need to do something else. I would appreciate any information.

Im 30yrs, 6ft at 183lbs.

 

[InTraining]

Back Squats ATF....Front Squats ATF also to some extent...

 

[SanFrancisco]

Ok. Im sorry- what is ATF?

 

[InTraining]

Ok. Im sorry- what is ATF?

Ass to the floor..when you go below parallel you recruit more of your glutes and hips

 

[Tactile]

Romanian Deadlift?

http://www.protraineronline.com/past/june9/romaniandeadlifts.cfm

 

[SanFrancisco]

That was a great article tactile. I am wondering how similar it is to an exercise i do with the back raise . I push myself forward as much as possible so that my quads are resting on the padded part. With a 25 lb weight i lower myself down all the while i have the curve to my spine and im not placing much stress on it at all. Im flexing glutes and hamstrings for the reps. I will try the RDL though.

 

[Allon]

you might just want to get rid of more body fat% maybe your body stores it on your ass more than other parts.
I don't have that problem but I am trying to make my glites grow like any other muscle. While RDL, Sumo's and squats hit the glutes probably better than anything else, I still do the glute machine. It effects the hamstrings also I find but it is great for isolating the glutes. I sometimes hold the weight for 15-20 seconds also, and do fast reps as well as slow reps.
You know what I mean by the glute machine, right?

 

[TheOak84]

SF - ur gay right? not to ruin ur thread or anything. but when do straight guys care about how their ass looks

 

[Vash]

Maybe he's BBing?

You can try 1 legged kickbacks on a low pully with a velcro strap around your lower legg/ankle.

I don't think I have ever felt such a burn the day after I first did sumo deadlifts.

 

[jcp2]

Romanian deadlifts are a great exercise, i just started doing them about a month ago, much much better than stiffs imo as you can go heavier and not put your back in as much danger as you never break the tight arch. Good mornings hit the glutes, pullthroughs, and if you have access, i don't, a reverse hyper.

 

[Sub-Zero]

SF - ur gay right? not to ruin ur thread or anything. but when do straight guys care about how their ass looks

i care about how my ass looks.

its huge and sticks way far out

 

[TheOak84]

i care about how my ass looks.

its huge and sticks way far out

thats cuz ur a squatter

now get off my land

 

[Tom Treutlein]

Who cares if he's gay or not? I care about how my ass looks too. I get compliments on it all the time, and I'm always making sure it's still intact.






Right, because my ass can fall off.

 

[Dieharder]

i got a big ass, chicks love it

 

[opioxoipo]

Step climbing cardio maybe? What does JLO do? lol

Im not sure; I also would like to know more on this to; like how many sets & reps to do.

Good thread.

 

[Dieharder]

lol this thread is great, we have a bunch of hardcore lifters talking about their asses lol. anyways, squats and deads have definitely given me a big ass, but i think it also comes down to bodyfat

 

[Sub-Zero]

do squats and if you dont have a big ass be happy.

i thought sldls do gluts and hams though? im probably wrong

 

[SanFrancisco]

I'm really trying to work on my body fat as well. I swear kicking coca cola is like kicking cocaine. IThe fat tends to get stored in my lower back/love handles which makes my ass look flatter. Thanks for all the recommendations.

 

[d3track]

i cant help you here
i have a huge ass

but when i ran 400s, my calves/hams/glutes were on fire, then i would puke
maybe some long sprints and squats/deads



*squats in the smith machine with your feet in front of you will hit the glutes, but you didnt hear it from me*

 

[Beachbum1546]

my ass is huge too. solely do to squatting.

 

[bignate73]

squats and deads (sumo and conventional). box squats, GM's

 

[Sub-Zero]

my ass is stick out of my shirt huge.

if my shirt goes past it i look like a cheese wedge

wait no id ont cause i have my chest.

i look as thick as ac omputer. the widdest ways possible fuck im

 

[bignate73]

my ass is stick out of my shirt huge.

if my shirt goes past it i look like a cheese wedge

wait no id ont cause i have my chest.

i look as thick as ac omputer. the widdest ways possible fuck im

no more drinking and posting!!! <---you need coffee!

 

[Tactile]

no more drinking and posting!!! <---you need coffee!

LMAO! And, LOL at how this topic could possibly become 2 pages!

 

[Dieharder]

CHICKS LOVE A HUGE ROUND ASS!!!! keep pounding away on squats!!
(take this from a former flat-ass skinny white boy)