Getting A Nice Butt

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    Mar 16, 2014 5:28 PM GMT
    I've recently started going back to the gym at my college, and have been mainly proceeding with various exercises. I will say that I mainly work on my legs since doing so burns the most calories and hits the most muscles, but as long as I've been doing squats, I can never activate the glutes. Before the gym, I will do body squats and dumbbell sumo squats, but only got hit in the lower back, quads, hamstrings, and thighs. I've also been working on the leg press. This is what I've done so far for the lower body:

    Leg Press
    Day 1 - 210,230,250 lbs. - 10 reps each, 270 lbs. 6-7 reps (36-37 reps total)
    Day 2 - 190 lbs. (10-15 reps), 250,270,290,310 lbs. 10 reps each (55 reps total)
    Day 3 - 290,310 lbs. 10 reps each (20 reps total)
    Day 4 - 290 310 lbs. 10 reps each (20 reps total), Elliptical, hill, level 6, 16 mins.

    Barbell Squat
    Day 4 - 70,80 lbs. 10 reps each (20 reps total)
    Day 5 - 70,80,90,100 lbs. 10 reps each (40 reps total)

    I tried to force myself to do 110 lbs. and so on, but I was too exhausted to force myself to do so, though I did push myself to go after 90 lbs. I had struck my legs and lower back, but not the glutes. How can I fix this and improve my workout?
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    Mar 17, 2014 9:18 PM GMT
    Everyone will advise you add lunges and some will advise you add deadlifts.

    If you have bad knees, lunges are largely out - substitute with the buttblaster machine.

    If you have a bad low back, deadlifts are largely out - substitute with hyperextensions which not only target the low back but like deadlifts also target the hamstrings and really pump up the butt.

    Also research all the "bubble butt" threads, there are more of them than race threads: http://www.realjock.com/gayforums?searchtext=bubble+butt
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    Mar 17, 2014 11:11 PM GMT
    ^
    Until my recent C8 C9 cervical disc herniation relegated me to the Icarian hack squat/squat machine (which takes the neck out of the equation), I was able to do regular free weight squats despite a low back L5 disc herniation. But not deadlifts, they'd make me dizzy.

    I still do sumo squats. Never tried sumo deadlifts but they look almost as hard on the back as regular deadlifts, if not harder.

    I'm assuming the OP has no spinal issues but other readers of this thread might.
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    Mar 18, 2014 3:06 AM GMT
    I wouldn't say I have bad knees, but I never liked the sensation of lunges (maybe because I've only done them once). However, I don't possess any spinal complications. Deadlifts I've never done though, so I will look into that.
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    Mar 18, 2014 6:05 AM GMT
    Do you pay attention to the positioning of your feet and make sure the weight you're lifting is concentrated mainly on your butt?
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    Mar 18, 2014 12:57 PM GMT
    Somewhat. I did try to position myself properly and made sure I was hitting the glutes, but I didn't really feel anything other than the burn in the core and legs, so in reality I may have to say no.
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    Mar 18, 2014 4:56 PM GMT
    Have you tried doing glute bridge work? If not, maybe try that. It could help you feel the glutes activate and once you are able to activate them, you will likely be able to focus on them more when doing squats and leg press.

    Btw, with the leg press, I really only am able to feel it in my glutes if I do a single leg at a time.
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    Mar 20, 2014 12:12 AM GMT
    I've done glute bridges before but not often.
  • DBomb129

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    Mar 20, 2014 11:03 PM GMT
    I can do heavy weight on deep squats (finish a set at 355) and leg press (800+), but I hate deadlifts and feel like I'm doing them wrong and my knees don't always cooperate with lunges. Naturally, my butt is kinda big but I prefer it to be more solid and I'm sure it would if I did DLs and lunges but eh.
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    Mar 31, 2014 2:11 AM GMT
    Junny saidSomewhat. I did try to position myself properly and made sure I was hitting the glutes, but I didn't really feel anything other than the burn in the core and legs, so in reality I may have to say no.


    To me, that says that perhaps you're not concentrating the weight on the right muscle group enough. Just to try it, try using less weight to practice feeling the weight in the right muscle groups you want to target. Once you get the hang of that, then you can increase the weight to something that takes more effort
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    Apr 16, 2014 1:29 PM GMT
    +1 on the glute activation work - bridges, clams, etc.

    Once you consistantly feel the hit in the glutes from the activation work, move onto doing activation drills before glute isolation exercises weighted kickbacks, etc then the main leg training of squats, leg press, etc.

    The isolation work will reduce the weight needed on the leg training and will save your joints to some extent.