Gaining serious glute mass?

  • Fargo

    Posts: 144

    Jul 30, 2013 2:28 PM GMT
    So I _did_ search the forum already for exercising the glutes, and while it is mostly genetic, you can perform squats and lunges to give it more definition and maybe some mass.

    Now I don't have problem with my glutes shape or definition, just its size.

    I used to be 95 kg (210 lbs) and I'm now 80 kg (176 lbs), and my glutes size decreased accordingly. So would it make sense to keep doing more squats and lunges while carefully gaining weight, maybe 5 to 10 kg? I know you cannot direct where the fat goes, but is this the best way to gain mass in the glutes?

    Edit: I posted this in the wrong forum, can a moderator move this to the "General Fitness Discussion"?
  • Posted by a hidden member.
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    Jul 30, 2013 4:49 PM GMT
    the best way to gain size in your glutes is by doing full squats, going past the 90-degree angle (below parallel) on the lowest part of the movement

    http://www.youtube.com/watch?feature=player_detailpage&v=Yx5xZJwpkCs
  • HottJoe

    Posts: 21366

    Jul 30, 2013 5:22 PM GMT
    You'll have to post pics of your glutes for proper assessment.
  • Fargo

    Posts: 144

    Jul 30, 2013 10:38 PM GMT
    Isn't that considered X-rated content or something?
  • HottJoe

    Posts: 21366

    Jul 30, 2013 10:42 PM GMT
    Fargo saidIsn't that considered X-rated content or something?

    No, it's fine. Everyone's doing it.icon_smile.gif
  • Posted by a hidden member.
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    Jul 30, 2013 10:51 PM GMT
    Fargo saidIsn't that considered X-rated content or something?


    Not when it is for scientific purposes. icon_razz.gif
  • Posted by a hidden member.
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    Jul 30, 2013 10:57 PM GMT
    Fargo saidIsn't that considered X-rated content or something?


    We'll let you know if it is inappropriate.
  • Fargo

    Posts: 144

    Jul 30, 2013 11:13 PM GMT
    Okay, there we go. It seems that even performing squats and lunges will not be enough unless I gain a lot of weight again.

    fargo_glutes.jpg
  • Posted by a hidden member.
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    Jul 30, 2013 11:18 PM GMT
    The glutes are partially genetic like everything else. If you use proper form squats, lunges, glute bridges, etc you'll get results. You look like you are doing ok now. You don't have to make up for that much lost ground. icon_smile.gif
  • Fargo

    Posts: 144

    Jul 30, 2013 11:26 PM GMT
    FLgator saidThe glutes are partially genetic like everything else. If you use proper form squats, lunges, glute bridges, etc you'll get results. You look like you are doing ok now. You don't have to make up for that much lost ground. icon_smile.gif


    I know about the genetics part. What I'm asking is that I am considering a dual approach here: continue doing squats and lunges while gaining about 5-10 kg (10-20 lbs) of fat+muscle. Wouldn't that be most effective than just exercising while keeping roughly the same weight?