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2004/12/31, 06:04 PM
How can I add a lot of muscle to my butt within two months or so? I hate squats and stuff and they don't seem to work to well for me. I plan on going on a cutting diet in a couple of months in so I can show my 6 in time for spring, but, I'm afraid I might wind up burning off my butt (Im thin to begin with), and thin guys with a 6 pack and nothing else don't look all that great.
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2004/12/31, 07:22 PM
i hate to break it to you, but "squats and stuff" are necessary to building muscle in your glutes. in order to make the muscle grow, you have to train it. if the exercises aren't working for you you're probably doing them wrong.
squats are without question the most effective exercise for building your glutes quickly, but here are some non-squat exercises for glutes/hams:
lunges
straight leg dead lifts
hamstring curls
you can also grab a set of dumbbells and a flat bench, put one foot on the bench, and then step up with the other leg.
other than that, your best bet is to constantly walk up flights of stairs if you're trying to do this in 2 months. without adding resistance and doing the exercises properly, you'll have a hard time making that time frame. my advice would be to put aside your hatred for squats and do them (correctly) if you want to reach your goal. sometimes we have to do stuff we don't like to get where we want to be. building your body takes discipline, even if it means doing exercises we can't stand.
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i wish you ill, ice-t.
margarine is a liar who announces, "i am butter!"
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2004/12/31, 07:33 PM
also to add to howdie.......even though i'm abig beliver in free weights........squats in a smith..... feet in front of you.........and leg presses feet high on plat form.
If you gym has one.......a glute ham machine is awsome, if you really squeeze you butt at top.
Also the "hydrant machine" wher eyou kick a leg back.
but like howdie said......squats lunges etc... are gon abe whats gonna do it. My I ask why you need to add mass to your a....... butt?
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The following, has not be approved by the FDA or FT, it was not meant to diagnose,treat,or prevent any diease(s) Please consult a moderator or doctor before using any of the suggestions or comments.
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2005/01/01, 01:40 PM
Thanks for the imput, howdie & big. I don't need to add mass to my a....butt. It just seems that of all the exercises I do, my leg days seem the least effective for some reason. How many exercises should I do in a leg day? I'm thinking
squats: 1 warmup set, 3 sets of 6 reps, and
Bulgarian deadlifts: 3 sets of 8-10 reps.
Is that good?
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2005/01/01, 02:11 PM
3 pump lunges will integrate strong concentric and eccentric contractions in the objective target zone. A longer lunge will focus the energy of the exercise on the gluteus. Moreover, the knee should not extend past the toe during the lunge.
Focus mental concentration on flexation the gluteus as the pump is executed at the bottom of the range of motion.
As the exercise reaches its bottom plane of action, “…inhale and come up two inches, pause and go back down two inches, contracting your muscles in each position and concentrating on working the glutes and hamstrings. Repeat the “pump” three times.”
Make sure you add abductors and adductors also for a fully "rounded" look. These will affect all fibers if done correctly.
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If you don't stand for something, you will fall for anything....
bb1fit@freetrainers.com
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