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  • Glutes

    Hi!

    what would you reccomend for beefing up the glutes?
    not askin for myself by the way:tinfoil3:

    anyways, the girl i know has been making good gains in both deadlift, squats, goodmornings and all the other basic exersises, but seems like 80% of the mass is going to the quads and the other 20 is going to the hams, while the gutes are falling more and more behind.

    -so, any tips, tricks or exercises will be appreciated!

  • #2
    What is her form like for squats? Stance, depth, foot positioning, etc...
    Barbell lunges, deep squats with a WIDE stance and toes pointed out, and Sumo presses. Those should help quite a bit. Good luck.
    "It is impossible to defeat an ignorant man in argument." -William G. McAdoo

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    • #3
      Exercises: Walking lunges, step ups, stairmill, deads, squats, feet high up on platform for leg press, hacks, jefferson squats

      Is she squeezing her glutes as she does the concentric?

      "Visualize a nut between your buttcheeks and you want to crack the nut every rep."

      This mildy erotic looking exercises could help...bar or band hip thrusts...

      http://images.t-nation.com/forum_ima.../e8198-003.jpg
      Last edited by theroymccoy; 10-29-2012, 12:35 PM.
      Max Muscle
      5020 Katella Ave.
      Los Alamitos, CA 90720
      www.MaxMuscleLosAlamitos.com

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      • #4
        I used to do reverse lunges and smith reverse lunges with my front foot up on a box so I kind of pulled myself forward rather than just lifting up.

        Glue ham raises and some variations of these that homon posted about in this thread: http://www.intensemuscle.com/showthr...sian+knee+curl
        Be true to yourself and fuel your body with nothing less the highest quality supplements. Only available at TrueNutrition.com Use discount code: KSP945 to save 5% on your order!

        Stickies...just read the damn stickies...

        2014 Xcalibur Cup Bantam Open - 1st
        2014 Tracey Greenwood Classic Bantam Open - 1st
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        • #5
          try pull-throughs... squeeze ass hard!!

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          • #6
            Will you be posting before and after pics of her
            glutes?
            Be true to yourself and fuel your body with nothing less the highest quality supplements. Only available at TrueNutrition.com Use discount code: KSP945 to save 5% on your order!

            Stickies...just read the damn stickies...

            2014 Xcalibur Cup Bantam Open - 1st
            2014 Tracey Greenwood Classic Bantam Open - 1st
            2015 Beat Cancer!

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            • #7
              Originally posted by mentalflex View Post
              Will you be posting before and after pics of her
              glutes?
              maybe this will hold you over big boy...

              https://lh5.googleusercontent.com/-k...Pco/glutes.jpg
              Max Muscle
              5020 Katella Ave.
              Los Alamitos, CA 90720
              www.MaxMuscleLosAlamitos.com

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              • #8
                Originally posted by MaxNat View Post
                What is her form like for squats? Stance, depth, foot positioning, etc...
                Barbell lunges, deep squats with a WIDE stance and toes pointed out, and Sumo presses. Those should help quite a bit. Good luck.
                been using really narrow stance in the squat, tom platz style, due to some pain in the knees during wider stance, but will try to adjust as wide as its possible

                thanks to everyone for helping

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                • #9
                  Focus on pushing through the hells and the ass and quads will do the work for your leg presses and squats
                  :preach:

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                  • #10
                    Originally posted by theroymccoy View Post
                    maybe this will hold you over big boy...

                    https://lh5.googleusercontent.com/-k...Pco/glutes.jpg
                    Not gonna lie, I got a chubby lol
                    Be true to yourself and fuel your body with nothing less the highest quality supplements. Only available at TrueNutrition.com Use discount code: KSP945 to save 5% on your order!

                    Stickies...just read the damn stickies...

                    2014 Xcalibur Cup Bantam Open - 1st
                    2014 Tracey Greenwood Classic Bantam Open - 1st
                    2015 Beat Cancer!

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                    • #11
                      Do some glute activation stuff prior to every workout and finish lower body days with a quadruped glute lift or a glute bridge. That should get her going, she probably has glute amnesia and needs to wake them up.

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                      • #12
                        Originally posted by mentalflex View Post
                        I used to do reverse lunges and smith reverse lunges with my front foot up on a box so I kind of pulled myself forward rather than just lifting up.

                        Glue ham raises and some variations of these that homon posted about in this thread: http://www.intensemuscle.com/showthr...sian+knee+curl
                        Hate to say this, but Russian knee curls are really not intended to target the glutes. (You can, if you want, add an isometric contraction / "squeeze" when doing them, but this should not be to needed to hold body position, as these almost always require upward force / assistance to perform the exercise, e.g. via an overhead cable, which reduces the contribution of the glutes to hip extension torque. Also, there should not be intentional dynamic hip extension during the movement: the hip joints stay in anatomical position and the action is all at the knee joint.)

                        -S
                        The Book Has Arrived!
                        The Book Has Arrived!

                        Life's journey is not to arrive at the grave safely in a pristine, well-preserved body, but rather to skid in sideways, used up, worn out, and shouting, "Holy #$&^%$^... What a ride!!!"


                        www.TrueNutrition.com

                        2012 NPC Master's Nationals HW 5th. Mid-USA HW & Overall
                        2010 NPC Jr. USA HW 4th, Pacific USA Heavy 2nd
                        2009 NPC Mr. Arizona HW & Overall, Jr. Nationals HW 16th, Smoked at USA's

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                        • #13
                          Originally posted by theroymccoy View Post
                          maybe this will hold you over big boy...

                          https://lh5.googleusercontent.com/-k...Pco/glutes.jpg
                          And now It doesn't work...thanks a lot.
                          1994 Ohio Gran Prix 4th place
                          2010 Kentucky State Championships 1st place
                          2011 Northern Kentucky 4th place
                          2012 Kentucky Grand Prix 1st place
                          2014 Francois Classic 3rd place
                          2015 Francois Classic 2nd Place

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                          • #14
                            Here are some good ways to build glutes:

                            1. Superset Abduction machine 10-12 reps with Jefferson Squats for 10-12 reps (squeezing glutes as you stand up).
                            2. Stiff Legged dead lift with a medium-wide stance squeezing glutes for 1 full second while standing.
                            3. Banded side walking 10-12 steps on way, and 10-12 the other superset with Plie squats squeezing glutes at teh top.
                            4. This one is hard to describe, but you wrap a rope around a power rack or steady machine, lean back, squat down, and then when you come up your hip push up and you will be leaning back. Squeeze the glutes for a second, and then repeat. This video sort of looks like it-https://www.youtube.com/watch?v=VLk60xWAdis. The key is that the glutes are lifting, not the legs. Superset that with Stiff legged deadlift like described earlier.
                            1994 Ohio Gran Prix 4th place
                            2010 Kentucky State Championships 1st place
                            2011 Northern Kentucky 4th place
                            2012 Kentucky Grand Prix 1st place
                            2014 Francois Classic 3rd place
                            2015 Francois Classic 2nd Place

                            Truenutrition.com
                            Use Discount Code AMJ

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                            • #15
                              thanks alot for all the tips! think its gonna be some activation exercise/superset routine to start with

                              what do you think about this exercise, espesially if you move a bit further away from the machine to get at better stretch at the bottom...?

                              http://www.youtube.com/watch?v=saUmTcxhIXM

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