glutes

Group: General Diet & Nutrition

Created: 2011/12/31, Members: 399, Messages: 16719

With such a topic so broad we truly try to cover the basics from all angles in this group. Nothing too big or too small. Nutrition is as significant if not more as exercise is to reaching your goals so learn all you can.

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skipper1975 Posts: 13 Joined: 2002/06/20	2002/06/24, 01:56 PM hi all i am new to this. i have been working out for the past nine months. i have noticed considerable improvement overall, even though i gained a couple of pounds. i am 5'4", 112 lbs.My problem is that I have a small butt. Toned, cellulite - free, but really SMALL. I have tried leg curls and used the total hip machine, but they dont really help that much. I do squats, but dont use weights for that. Should I be using weights? My knees hurt when I do squats, so I dont know how much I can lift. Will I be able to increase my butt if I used the stair stepper? Thanks

rpacheco Posts: 3,770 Joined: 2001/12/13	2002/06/24, 02:09 PM Have you looked into the ft mass program that targets the thighs and glutes? The squat is a very good glute exercise. Yes, you should use weights (light to moderate, until you can feel more comfortable going heavy) but instead of going parallel or lower, do partials and stick out your rear end as your body lowers. This puts additional stress on that area. Pause for a second or two before coming back up. You can also do lunges to help mix things up a bit. Good luck! -------------- _Robert_ Pain is temporary; glory is forever!
roni0906 Posts: 1,008 Joined: 2002/01/24	2002/06/24, 07:15 PM Oh yes, lunges really work. When I lost my weight, I lost my butt. Once I started doing lunges, that is when it starting reshaping itself and I am getting my butt back and even better than before. I started of with 5 lbs in each had and know I increase by 5 lbs each set for a max of 20 lbs in each hand. It burns but boy is it worth it. -------------- Lisa
Philia2 Posts: 4,078 Joined: 2001/10/19	2002/06/25, 02:14 AM I could give you a couple of inches from my butt! lol No really if you want to touch and shape the muscle you need to put on some weights. Make somebody correct you while doing squats so you don't hurt your knees. Keep the number of reps to 6-12 and feel it burn. -------------- - Nina :o) La vie est toujours aussi belle.....
skipper1975 Posts: 13 Joined: 2002/06/20	2002/06/25, 12:03 PM Thanks for all the info. I worked out my legs yesterday, and yes, it HURT. But I think maybe I will gain something afterall. I have another Q. I feel that I look more flabby and fat immediately after a work out. Is that possible, or is it just in my head? I feel better next morning, though.
roni0906 Posts: 1,008 Joined: 2002/01/24	2002/06/25, 08:25 PM Yeah, I think you can really see your muscles more in the morning. I think that water retention may have something to do with it, if you notice, you way a pound or two lighter in the mornings as well. My buddy has mentioned the same thing to me as well so I think it is pretty normal. -------------- Lisa
skipper1975 Posts: 13 Joined: 2002/06/20	2002/07/01, 01:32 PM mm.. wanted to tell u all that i am getting RESULTS in my glutes now. THANKS!!
roni0906 Posts: 1,008 Joined: 2002/01/24	2002/07/02, 08:12 PM Good, glad to hear it. At first I hated lunges cause they really burned but now I love them and do them every leg workout. -------------- Lisa
dsarco Posts: 102 Joined: 2002/03/13	2002/07/20, 09:03 AM I just finished a squat routine in which I squated 3 times a week (Mon, Weds, Fri) for a month. I did ten sets of five each day with 1 minute rest between sets. I started at 50% of my one rep max and added five lbs every day. Let me just say, this was the best leg routine I have ever done. I glutes are as hard as a rocks and my legs have gone from pins to pillors. -------------- "Step over to the Abdominator and I will shout slogan's at you"..McBain
Philia2 Posts: 4,078 Joined: 2001/10/19	2002/07/21, 01:50 AM That's great news dsarco!!! Welcome to our "madly-in-love-with-squats" world lol Hmmm one has to be a little bit crazy to join us, but we got the greatest legs out there!!!! -------------- - Nina :o) La vie est toujours aussi belle.....
7707mutt Posts: 7,686 Joined: 2002/06/18	2002/07/22, 08:18 AM I wonder how your legs held up.....I guess as you get older....hehehe I remember when I was in college doing those type of workouts...now I would not be able to move after something like that....way to go! -------------- "When in danger, or in doubt, run in circles, scream and shout" LIFT HARD AND OFTEN!!!!!!
ischjli Posts: 408 Joined: 2002/03/13	2002/07/22, 10:12 AM Mutt, you wouldn't believe it. I am 31 and finished this same workout not too long ago. It was awesome. I have never squatted so much as I do now. My legs thickened and I gained alot of overall muscle. You CAN do it. I did it 3 times a week. It was hard at first, but into the second week, soreness was minimal. Try it, it won't disappoint. -------------- Ischjli "Only those who will risk going too far can possibly find out how far one can go." -- T. S. Elliot
7707mutt Posts: 7,686 Joined: 2002/06/18	2002/07/22, 11:36 AM I am thinking about it, as I am looking to increase my overall squat by 75lbs, I have given myself 5 months to hit 300x10reps.... -------------- "When in danger, or in doubt, run in circles, scream and shout" LIFT HARD AND OFTEN!!!!!!
7707mutt Posts: 7,686 Joined: 2002/06/18	2002/07/22, 11:46 AM what exactly was the sets and reps that you did? -------------- "When in danger, or in doubt, run in circles, scream and shout" LIFT HARD AND OFTEN!!!!!!
dsarco Posts: 102 Joined: 2002/03/13	2002/07/23, 04:35 PM Thanks Mutt. My legs seemed to hold up fine, but everyone is different, as you know. Although I must say, this routine is not for the faint of heart. It will push your limits.
7707mutt Posts: 7,686 Joined: 2002/06/18	2002/07/23, 04:36 PM I bet I am going to try it tomorrow -------------- "When in danger, or in doubt, run in circles, scream and shout" LIFT HARD AND OFTEN!!!!!!
7707mutt Posts: 7,686 Joined: 2002/06/18	2002/07/23, 04:37 PM did you do anyother leg exercise along with it like for the hamstrings? -------------- "When in danger, or in doubt, run in circles, scream and shout" LIFT HARD AND OFTEN!!!!!!
ischjli Posts: 408 Joined: 2002/03/13	2002/07/23, 04:39 PM Hey Mutt, check out dsarco's post above, that is what I did as well. I know there is information about this particular routine and ones like it at WestSide Barbell's website. It is a pl routine. It was tough, but the weight rises so gradually that you really don't feel it too much and then all of a sudden you've gone up 50 lbs.... Give it a go. 10 sets of 5 reps, 3 times a week. Concentrate on form and power. You'll be amazed. I think Rob is doing something like this involving deadlifts, squats, and bench if I remember correctly. Man, that sounds deadly... -------------- Ischjli "Only those who will risk going too far can possibly find out how far one can go." -- T. S. Elliot
7707mutt Posts: 7,686 Joined: 2002/06/18	2002/07/23, 04:43 PM I have read his post....Just wanted to make sure I got it right, you explained it great. I am very excited to try it cause I could reach my goal of 300 for 10 reps soon.
rpacheco Posts: 3,770 Joined: 2001/12/13	2002/07/23, 04:49 PM Mutt, what better way to increase your squat but by squatting? No need for assistance exercises, unless you feel you need it. Assistance exercises are like supplements...they only help you with the main lift. However, if you lift using only the main lift, then you are already working the correct muscles without requiring assistance exercises. Anyway, try out a PL routine for 8 weeks. Then, test your strength. Good luck! -------------- _Robert_ Pain is temporary; glory is forever!
7707mutt Posts: 7,686 Joined: 2002/06/18	2002/07/23, 05:15 PM That is how I lift normally I use the main three the bench deadlift and squat. I have found that id i do not thro in so leg curls my hamstring area hurts...go figure. I also know that by going heavy on squats, I will gain huge muscle growth in my legs...they already are 31.5 inches, I hope to shed a few inches of fat and gain lean muscle there....thanks for the pep talk I will let you know how it goes tomorrow morning..... -------------- "When in danger, or in doubt, run in circles, scream and shout" LIFT HARD AND OFTEN!!!!!!
dsarco Posts: 102 Joined: 2002/03/13	2002/07/23, 10:32 PM I don't do any curls or extentions either. Squats really whipped my legs into shape quite nicely. My hams, glutes, and quads are rocks after a month of that routine. Also, if you don't rest long between sets (say, 1 miniute), you will get a kick a$$ cardio workout also. When I get done with squats I have to just about crawl to the car! I don't think I'm ever going back to that sissy leg press machine LOL! I'm a squat man now. Let me know how it works for you mutt. Good Luck! -------------- Anything can be done
7707mutt Posts: 7,686 Joined: 2002/06/18	2002/07/24, 08:23 AM Well I did it got it done....it was one of those squat workouts that goes down into history. I loved it I squated 40 lbs more than my previous heaviest time. My only question is was I suspposed to go up each set in weight? I started with 50% of my 1 rep max (155 and ended up with 255) -------------- "When in danger, or in doubt, run in circles, scream and shout" LIFT HARD AND OFTEN!!!!!!
rpacheco Posts: 3,770 Joined: 2001/12/13	2002/07/24, 12:50 PM Actually, with the PL program I am on (and others similar to it), the weights are the same for a period of time. The idea is to volumize the training (i.e. 8-10 sets of the same weight). This gets your body used to the lower weights. Then, you begin to work 80-95 percent of your "projected" 1RM. Usually, your projected 1RM is about 25 pounds more (at least in squats) than your current 1RM. Hope this helps...read up on the 3x3 system from Steven Korte on the deesquatter site for more info. -------------- _Robert_ Pain is temporary; glory is forever!
ischjli Posts: 408 Joined: 2002/03/13	2002/07/24, 02:56 PM Absolutely. You needn't up in weight on every set. Whew, doing that every other day would kill you!
7707mutt Posts: 7,686 Joined: 2002/06/18	2002/07/24, 03:08 PM the funny thing is that my legs feel better now than after my reg squat workout. So help me do the math...My max is 300 so I take 150 which is 50% and do 10 sets of 5 reps? Then say I do that on a mon, wed I do 155 for 10 sets for five reps etc? -------------- "When in danger, or in doubt, run in circles, scream and shout" LIFT HARD AND OFTEN!!!!!!
ischjli Posts: 408 Joined: 2002/03/13	2002/07/24, 03:10 PM Exactly. However, if you feel you want to increase quicker, or it is terribly easy, increase by 10. I would be careful of any odd pains you might incur. -------------- Ischjli "Only those who will risk going too far can possibly find out how far one can go." -- T. S. Elliot
7707mutt Posts: 7,686 Joined: 2002/06/18	2002/07/24, 03:12 PM cool I will try that on fri see if it is harder...though my last set this morning was a killer LOL -------------- "When in danger, or in doubt, run in circles, scream and shout" LIFT HARD AND OFTEN!!!!!!
rpacheco Posts: 3,770 Joined: 2001/12/13	2002/07/24, 03:53 PM Actually, why don't you start with 60% of your "projected" 1 RM: this is your current max of 300 + 25 pounds or 325. Then, increase by 2% per week, working your way up to 80-95%. -------------- _Robert_ Pain is temporary; glory is forever!
7707mutt Posts: 7,686 Joined: 2002/06/18	2002/07/24, 03:56 PM So make the first set about 165 and stay there for that work out then on sun go up to say 175? cool I need a challenge to spark it up a little -------------- "When in danger, or in doubt, run in circles, scream and shout" LIFT HARD AND OFTEN!!!!!!
skipper1975 Posts: 13 Joined: 2002/06/20	2002/07/25, 02:55 PM ppl, i had to stay off exercise for more than a week now due to a personal problems. and my 12 wk FT ab work out has gotten way beyond me... help!! is there some way i can start where i dropped off from my routine?
rpacheco Posts: 3,770 Joined: 2001/12/13	2002/07/25, 03:03 PM Probably not...without restarting your program. However, why don't you just pick up where you left off? Just print your workout schedule as you normally would and go from there... -------------- _Robert_ Pain is temporary; glory is forever!
7707mutt Posts: 7,686 Joined: 2002/06/18	2002/07/25, 05:12 PM Wow I did that squat work out, and frankly I thought that I would not feel a thing today. I fell sore in places on my legs that I never reall knew existed!!! Can not wait for tomorrow to do day 2! -------------- "When in danger, or in doubt, run in circles, scream and shout" LIFT HARD AND OFTEN!!!!!!
sirks001 Posts: 61 Joined: 2002/05/02	2002/07/25, 11:07 PM okay I know this is different from what the main questions was, but I'd like to know a good excercise to make my butt get smaller. Any suggestions? -------------- †--SiRkS--†