My Ass Sucks

[bblazer]

I can't believe I am saying this, but I need a glute isolation exercise.

After doing a lot of analysis of my squat it seems that what is stopping me from getting to the next level is my glutes. Specifically when I am at about 1-2" above parallel and the peak of the weight transfers to them and they get the full activation they fail. Quads, hams, and the majority of the erector chain is just fine and progressing nicely. It appears though that the glutes are the real weak point. I'm thinking that if I can train them more specifically, I can get more power out of them and take the next step.

Thoughts?

Thanks!

B-

 

[SouthernLord]

Maybe just some gluteal activation exercises to get yer ass muscles firing during the big lifts. I'm not too sure of specific ass exercises. I know walking lunges fry my glutes.

 

[bblazer]

Thanks!

B-

 

[musclemom]

Maybe just some gluteal activation exercises to get yer ass muscles firing during the big lifts. I'm not too sure of specific ass exercises. I know walking lunges fry my glutes.

Elliptical trainer, on a slight incline, with a weighted vest (or a plate in a strong backpack, don't laugh).

Or, spinning classes, seriously. Biking while standing up is great for the glutes.

Speed walking puts a lot of emphasis on the glutes, too, but it looks gay even when girls are doing it

 

[ExtraMile]

Nothing burns my glutes more than wide stance box squats. As you start coming out of the hole pull your glutes together so that when you finish the rep your glutes are squeezed together... works for me.


... but then again the only leg exercises Iv ever done are back squats, front squats, romanians and wide stance SLDL so maybe lunges or step ups may be better idk

 

[mwm5]

leg press sled.....told u this in the "need bigger legs and ass" thread. i'm not talking about the cable bs that only goes to 300lbs, i'm talking about a sled. fill that bitch up and get to work. it has made my ass and legs blow up

 

[bblazer]

leg press sled.....told u this in the "need bigger legs and ass" thread. i'm not talking about the cable bs that only goes to 300lbs, i'm talking about a sled. fill that bitch up and get to work. it has made my ass and legs blow up

A sled?????

But the other kids are gonna make fun of me for using a machine.

It does make sense though.

Although I will never publicly admit it.

I'm assuming get my feet as wide and high as the platform will allow?

Thanks!

B-

 

[mwm5]

A sled?????

But the other kids are gonna make fun of me for using a machine.

It does make sense though.

Although I will never publicly admit it.

I'm assuming get my feet as wide and high as the platform will allow?

Thanks!

B-

it's not a machine bro....well not what i consider a machine(calbes and plates).

i do shoulder width, i notice the wider i go the more i hit the inner tear drop and that isn't what i'm looking for with this exercise.

 

[iggy]

yeah after doing sled my glutes are fried the next day too. roman deadlifts, lunges, and sleds should be too much almost. possibly even an overkill

 

[fortunatesun]

Pause squats.

I probably don't squat near as much as you, but as the weights got heavier for me I had the same problem. Part of it was psychological so a good 3 sec. pause had the added effect of helping me feel comfortable in the hole. Those and increasing volume got me back on track.

In addition to the other ideas mentioned there's also GHR's , admittedly an obvious choice.

 

[bblazer]

I was also thinking of using a little Westside trick and getting a foam block that was sized to just 1" or so above parallel and actually sitting on it and lifting my feet off the floor & then "reversing" the process. Supposedly this is good not only for that weak spot I mentioned, but explosiveness out of the hole.

B-

 

[fortunatesun]

A sled?????

But the other kids are gonna make fun of me for using a machine.

You can try these instead:

EliteFTS - Superior Products and Knowledge for Lifters, Athletes, Coaches, and Trainers

 

[Elementality]

Yeh I like doing lungest to hit my glutes. A lot of woman like a man with bunz of steel.
no

 

[mwm5]

I was also thinking of using a little Westside trick and getting a foam block that was sized to just 1" or so above parallel and actually sitting on it and lifting my feet off the floor & then "reversing" the process. Supposedly this is good not only for that weak spot I mentioned, but explosiveness out of the hole.

B-

sounds like a box squat variation...i like box squats!!!

 

[bblazer]

sounds like a box squat variation...i like box squats!!!

It is, but not one that should be taken "lightly" since your feet are coming off the floor. Your chances of getting buried are pretty high. Thank god for safety pins.

B-

 

[cobracock1979]

Why the 1" above parallel? Deep squats activate the glutes more

Deep squats + weighted walking lunges

 

[bblazer]

Why the 1" above parallel? Deep squats activate the glutes more

Deep squats + weighted walking lunges

Because the foam compresses a few inches when you sit on it.

B-

 

[dabuffguy]

Deadlifts turned my flat buns into bubble butt in about 6 weeks. It has been the most effective mass builder for my glutes. Just drive the weight hard through your heels.

Deep squats are number 2 for me for the booty.

 

[cobracock1979]

Because the foam compresses a few inches when you sit on it.

B-

Yeah but thats gets you to parallel. You need to go ass to the grass to fully recruit the glutes. Thats what worked for me, my glutes were very underdeveloped...

 

[bblazer]

Yeah but thats gets you to parallel. You need to go ass to the grass to fully recruit the glutes. Thats what worked for me, my glutes were very underdeveloped...

Yup - agreed.

I already do go ATG when I am doing speed squats.

B-

 

[cobracock1979]

Im gonna incorporate walking lunges into my routine, starting tonight - Ill let you know how it goes bro

 

[Jocques Straap]

-How many hours per day do you spend sitting in a chair?
-Are you stretching your quads regularly?
-Have you tried glute activation exercises?
-Do you feel that your glute muscle mass is lacking, or is the problem neurological?

Lazy glutes are a very common problem. We spend so much of our time sitting on our ass, that if falls asleep, figuratively. The large majority of the population has inactive glutes. If you have tight quads, you will have inactive/lazy glutes.

Like SL has said, the first place to start is to get those glutes firing, this can be done with exercises like Bridges. I believe speed walking has been mentioned, this is also another place to start. Focusing on contracting the glutes, on the push off.

Stretching the Quads is another priority. If you are in the seated position for over 6hrs a day, you should be stretching your quads twice per day.

Sleeping on your side, with your knees and hips bent to 90, is also the same as sitting in a chair. It doesn't surprise me at all that this is a common, comfortable way to sleep. Since this is the lower body position that we are comfortable in, while sitting in a chair. However, this is just more time spend with shortened quads/hams/calf and lengthened glutes. If you sleep like you are sitting in a chair, then you should try and find a new position.

Of course, any exercise that is posterior dominant like deadlift variations, lunge variations are also good. Just make sure you are focusing the effort on the glutes.

 

[cobracock1979]

-How many hours per day do you spend sitting in a chair?
-Are you stretching your quads regularly?
-Have you tried glute activation exercises?
-Do you feel that your glute muscle mass is lacking, or is the problem neurological?

Lazy glutes are a very common problem. We spend so much of our time sitting on our ass, that if falls asleep, figuratively. The large majority of the population has inactive glutes. If you have tight quads, you will have inactive/lazy glutes.

Like SL has said, the first place to start is to get those glutes firing, this can be done with exercises like Bridges. I believe speed walking has been mentioned, this is also another place to start. Focusing on contracting the glutes, on the push off.

Stretching the Quads is another priority. If you are in the seated position for over 6hrs a day, you should be stretching your quads twice per day.

Sleeping on your side, with your knees and hips bent to 90, is also the same as sitting in a chair. It doesn't surprise me at all that this is a common, comfortable way to sleep. Since this is the lower body position that we are comfortable in, while sitting in a chair. However, this is just more time spend with shortened quads/hams/calf and lengthened glutes. If you sleep like you are sitting in a chair, then you should try and find a new position.

Of course, any exercise that is posterior dominant like deadlift variations, lunge variations are also good. Just make sure you are focusing the effort on the glutes.

good post

 

[bblazer]

Now my ass hurts.

I think I found the first exercise to get me out of this hole (pun intended).

Today was DL day. I worked up in sets of 5 to my max & then my 3RM (after warm up sets) for a total of about 7 sets. Then I de-loaded to about 70% 1RM and altered my for slightly.

I set up like I always do for sumo, but instead of reaching down with one hand and then the other & lifting, I locked my back & "sat" in a position that put my hands about 3" above the bar. Then, I would "sit" the last few inches and when my hands hit, as fast as I could I would "grip it & rip it" with enough force so at lockout I was rattling the plates & making the bar whip a bit. No pause to "set up" since I was already there. I did these for 12x2.

I have been at the advil all day and the DOMS is really setting in right where I want it - my ass.

Yea, there was a lot of volume, but I really believe that it was those last explosive sets that did me in since my DL days already contain a lot of volume.

B-

 

[mattu3743]

kick ups on at Smith Machine

 

[desmond]

OP: As Jocques Straap, some people don't have particularly active glutes.

Have a look at these articles - they contain some appropriate warm-ups to get your glutes firing and suggested exercises.
T-Nation.com | Glute Training for Dudes
T-Nation.com | Get Your Butt In Gear! - Part 1
T-Nation.com | Get Your Butt In Gear! - Part 2

I'm suprised also no one mentioend romanian deadlifts, which for me, feel like the best glute exercise with box squats.

Step ups, pull throughs, singe leggeded deads, bulgarian split squat and lunges with appropriate stances, will all fry you glutes.