An Actual Butt Workout

  • NeuralShock

    Posts: 411

    Jun 14, 2013 11:33 PM GMT
    So here is my workout routine that I do for my glutes.

    Is it for the faint of heart? Not really, it's all how badly you want dat ass.

    I'm suggesting you do a light warmup first. I do a few other exercises like abdominals, leg curls, leg extensions.... but this is focusing in on what I do to intentionally hit my butt.

    Warmup:
    Leg kickback (no weight)


    Superset with

    Half kneeling glute pulse


    --------------

    Kinda what I'd follow for these is do as many sets/reps as you find you're comfortable with or whatever method (low reps high sets high weight is my preference) you choose.

    #1: Squats.
    You're going to want to get this one out of the way asap. Or at least I do because I find doing them later to be draining.
    Notes:
    -Go down as low as you can. Quarter squats will do you hardly any favors.
    -No, front-squats aren't as good at hitting the butt in my experience at least.
    -If you do 3 day splits 2x a week (6 days/week) then I'd do one day heavy one day light.



    #2: Bulgarian Split Squats.
    Notes:
    -Yes, that feeling is the feeling of an ass developing!


    I superset #2 with #3 personally. Or superset it with an abdominal exercise (Just my personal routine.)

    #3: Walking lunges.
    Notes:
    -Walking lunges feel better for me, they are my own personal prerogative I guess? Just work better for me. I suggest them.
    -The key isn't heavy weight here. I'd personally use lighter weights and pummel them apart, slowly increasing the weight used.


    #4: Kettlebell hip hinge (behind the head)
    Notes:
    -I also do another variation where I have the KB located right against my butt.


    *******Superset this #4 with #5

    #5: Glute bridge (WEIGHTED)
    Notes:
    -Go to hyperextension, that will help the glutes develop
    -If you aren't finding you are getting glute activation try and do some without any weights.
    -If you need to .... use dumbells.
    -Imagine how awesome your banging will be after training with these!


    (Something else I'm considering looking into adding might be this. http://www.youtube.com/watch?v=jVlQhlKf-5Q )

    #6: Deadlifts (Dat ass poppin')


    #7: Cable Kick Back




    (Why? Because that other thread with the video is just a flamefest with the OP calling everyone perverts and sluts after posting a self-whoring video with 0 use.)
  • NeuralShock

    Posts: 411

    Jun 16, 2013 3:48 AM GMT
    BryanHawn saidThese exercises are good, but none of them are in my Top 3

    I think the OP should include a picture of his glutes in some shape or form so we all can see the result of this workout.

    My problem is none of these workouts activate the Type II muscle fibers to their fullest potential, which are the largest fibers and make up most of the glute muscle.


    I'm actually moderately deathly curious at what these top 3 are.

    At the moment they aren't that amazing, but for the minor while I've been working out the results have been great for only 8 months (most of which poorly trained at the start).

    Type II hrm..... I'd have thought that I'd hit both IIb and IIa through the weight used. (To me these are FFR and FF).
  • NeuralShock

    Posts: 411

    Jun 16, 2013 3:57 AM GMT
    BryanHawn said
    NeuralShock said
    BryanHawn saidThese exercises are good, but none of them are in my Top 3

    I think the OP should include a picture of his glutes in some shape or form so we all can see the result of this workout.

    My problem is none of these workouts activate the Type II muscle fibers to their fullest potential, which are the largest fibers and make up most of the glute muscle.


    I'm actually moderately deathly curious at what these top 3 are.

    At the moment they aren't that amazing, but for the minor while I've been working out the results have been great for only 8 months (most of which poorly trained at the start).

    Type II hrm..... I'd have thought that I'd hit both IIb and IIa through the weight used. (To me these are FFR and FF).


    Yes... you did. There is just better exercises to activate them even more giving the glutes more lift and a rounder shape icon_smile.gif

    tumblr_m9spo48IPE1ra8x1ao1_500.gif

    Okay my curiosity has actually been totally perked.

    Dammit.