big thick glutes!

  • aquajock33

    Posts: 12

    Dec 27, 2014 1:57 AM GMT
    hey boys,
    any reccomendations on a good efficient workout plan to get big thick glutes?
    My legs are fairly strong but the glutes have never grown. they are probably more stubborn for me than calves! i've always been insprired by rugby players that have great tree trunk legs and glutes.
    all ideas appreciated!
    cheers!
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    Dec 27, 2014 6:49 AM GMT

    Either you are built for those, or you're not, I have accepted the fact I will never have these thighs or ass icon_sad.gif


    tumblr_ne7kwnFHJN1qg6d7ho1_1280.jpg
  • BigAlDevlin

    Posts: 140

    Dec 27, 2014 8:44 PM GMT
    aquajock33 said hey boys,
    any reccomendations on a good efficient workout plan to get big thick glutes?
    My legs are fairly strong but the glutes have never grown. they are probably more stubborn for me than calves! i've always been insprired by rugby players that have great tree trunk legs and glutes.
    all ideas appreciated!
    cheers!



    Squat! squat as deep as possible! this the best way to get a big booty. go for sets of 20reps on a weight you can do a max of 3 sets on for a real nice shape or if you want a chubbier but bigger ass go as heavy as poss for about 3 sets of 4rep - but remember the glutes are best worked the deeper you go
  • Rhi_Bran

    Posts: 904

    Dec 27, 2014 10:55 PM GMT
    Squats are the way to go for the gluteus maximus, just make sure you do them with proper form because it is easy to hurt your back if you don't. If unsure, ask an instructor or watch some videos online.

    Also, I know most guys don't like to do them, but hit up an abductor / adductor machine if you have access to one. Lots of people think it's only women who use that machine, but it's great for anyone's gluteus medius and adductors, which you need to work in order to get those dimples in the sides of your butt cheeks when you flex down there icon_biggrin.gif

    legs.png
  • Rhi_Bran

    Posts: 904

    Dec 28, 2014 3:30 AM GMT
    Yes, sorry, I always get those two mixed up. Still though, lots of people don't give those muscles the attention they deserve ^_^
  • HottJoe

    Posts: 21366

    Dec 28, 2014 6:39 PM GMT
    scruffLA said
    Either you are built for those, or you're not, I have accepted the fact I will never have these thighs or ass icon_sad.gif


    tumblr_ne7kwnFHJN1qg6d7ho1_1280.jpg

    I think that's what I would like if I put on more muscle. My ass and thighs are naturally big.icon_twisted.gif
  • HopefulMuscle

    Posts: 434

    Dec 28, 2014 7:14 PM GMT
    A round plum booty and thick thighs, smother me.
  • bakerbrand

    Posts: 19

    Dec 28, 2014 9:48 PM GMT
    thebaddestdude saidA round plum booty and thick thighs, smother me.


    Agreedicon_exclaim.gif
  • aquajock33

    Posts: 12

    Dec 29, 2014 1:55 AM GMT
    thanks boys!
    more input! and more pics to inspire!
    i do squats but have seen people do them so poorly w/ poor results.
    i do like the idea of adding high reps to failure deep squats for three sets.
    anyone who's pro on the heavy weight lo rep stance for size growth?
    cmon boys... keep 'em coming.
  • HopefulMuscle

    Posts: 434

    Dec 29, 2014 2:26 AM GMT
    BEHOLD DAT @$$!

    Nick-Sterling-by-Joseph-Smileuske11.jpg
  • Posted by a hidden member.
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    Dec 29, 2014 4:39 PM GMT
    Rhi_Bran said

    Also, I know most guys don't like to do them, but hit up an abductor / adductor machine if you have access to one. Lots of people think it's only women who use that machine, but it's great for anyone's gluteus medius and adductors, which you need to work in order to get those dimples in the sides of your butt cheeks when you flex down there icon_biggrin.gif

    legs.png


    I always thought those were the texting stations. icon_smile.gif

  • HottJoe

    Posts: 21366

    Dec 29, 2014 8:30 PM GMT
    thebaddestdude saidBEHOLD DAT @$$!

    Nick-Sterling-by-Joseph-Smileuske11.jpg

    Cute pose!icon_razz.gif

    I might try that one myself...icon_cool.gif
  • HopefulMuscle

    Posts: 434

    Dec 30, 2014 1:11 AM GMT
    HottJoe said
    thebaddestdude saidBEHOLD DAT @$$!

    Nick-Sterling-by-Joseph-Smileuske11.jpg

    Cute pose!icon_razz.gif

    I might try that one myself...icon_cool.gif


    You'd give nick sterling a run for his money!
  • HopefulMuscle

    Posts: 434

    Dec 30, 2014 2:31 PM GMT
    MuchMoreThanMuscle said ^^Super fine ass!^^


    I KNOW, RIGHT?
  • Posted by a hidden member.
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    Dec 30, 2014 9:59 PM GMT
    Rhi_Bran saidYes, sorry, I always get those two mixed up. Still though, lots of people don't give those muscles the attention they deserve ^_^

    I use 'em and here's MY abductor/adductor secret - I keep my feet an inch above the footrests so I'm squeezing with my knees instead of my feet. Makes for super-activation and a huge difference! Figured that out myself - no YouTube trainer required.
  • Posted by a hidden member.
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    Jan 03, 2015 11:02 AM GMT
    HottJoe said
    thebaddestdude saidBEHOLD DAT @$$!

    Nick-Sterling-by-Joseph-Smileuske11.jpg

    Cute pose!icon_razz.gif

    I might try that one myself...icon_cool.gif


    Ever the tease is HottJoe
  • roadbikeRob

    Posts: 14336

    Jan 03, 2015 4:50 PM GMT
    HottJoe said
    thebaddestdude saidBEHOLD DAT @$$!

    Nick-Sterling-by-Joseph-Smileuske11.jpg

    Cute pose!icon_razz.gif

    I might try that one myself...icon_cool.gif
    You have a long way to go before attempting a sexy pose like this bunkyicon_cool.gif
  • aquajock33

    Posts: 12

    Jan 04, 2015 10:27 PM GMT
    question guys,
    for a deep squat, what's best for foot position and foot position width to reall work on glutes?
  • HottJoe

    Posts: 21366

    Jan 05, 2015 3:39 PM GMT
    aquajock33 saidquestion guys,
    for a deep squat, what's best for foot position and foot position width to reall work on glutes?

    Probably the sumo squat, but you'll want to change it up either way.
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    Jan 06, 2015 11:52 PM GMT
    I'd consider hip thrusts if you want to specifically target glutes. You can lift more weight and avoid injury/form issues from overdoing squats.

    For that matter, sprints. Uphill. Pushing something heavy. That's what rugby's about.
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    Jan 07, 2015 1:41 AM GMT
    You could try doing 200 bodyweight/dumbbell squats a day. That's what I did today (also trying to incorporate core exercises).
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    Oct 27, 2015 11:34 AM GMT
    I found that glutes respond best to higher reps and more frequent workouts. You also cant be afraid to eat enough when tying to put on size in such large muscles. Fear of getting chubby is the downfall for many guys aiming for size. Your ability to activate your glutes when performing primary lifts is another factor. There are exercises to optimize poor recruitment patterns using isometric. This is probably your best starting point.
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    Nov 01, 2015 11:37 PM GMT
    Be careful what you wish for - I split shorts and underwear regularly at the gym, and trousers (including suit trousers) wear out in about 6 months
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    Nov 02, 2015 6:25 AM GMT
    ELNathB said
    Either you are built for those, or you're not, I have accepted the fact I will never have these thighs or ass icon_sad.gif


    tumblr_ne7kwnFHJN1qg6d7ho1_1280.jpg


    The best thing is to get a boyfriend with nice thighs and ass. It's more fun to play with someone else's than your own anyway.
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    Nov 02, 2015 10:39 AM GMT
    Ohno saidBe careful what you wish for - I split shorts and underwear regularly at the gym, and trousers (including suit trousers) wear out in about 6 months


    You need a tailor bud.