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DESCRIPTION: The Question What's your best tip for building strong, great-looking glutes? Building great glutes requires two paths: Start off your lower body workout with an exercise that allows you to move big weights, such as a back squat, hip thrust, sumo deadlift, or leg press.

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We have a PL coach at my gym who squats and has much smaller legs than me with my measly 4 plate 1rm. I've never seen someone squat 6 plates with a flat ass. Is this thread called Leg hypertrophy? Right, as if there aren't other ways for the OP to develop his glutes BEFORE he hits his lb squat. It was summer and I had spandex bike shorts on. Black woman pulled up and looked over her sunglasses at my 'bottom side' and said "Ooooooh, child-- you built like black maaan Mmmm!" My big black ass in an asset. Spandex? You 80s man. Oh, the one-buttmanship in this thread. I'm still waiting for. In response to popular (female) demand, I am hereby resurrecting one of the classic threads from back in the days when the Forum was wild and untamed. I won't take up too much space here, but will post the thread in several responses. In order to preserve the narrative flow, please, no one post on this.

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The Question What's your best tip for building strong, great-looking glutes? Building great glutes requires T nation ass thread paths: Start off your lower body workout with an exercise that allows you to move big weights, such as a back squat, hip thrust, sumo deadlift, or leg press. Take ample rest between sets.

Then finish off with smaller movements such T nation ass thread dumbbell frog pumps see pic belowknee-banded dumbbell glute bridges, or bodyweight back extensions and go for feel. Don't necessarily count reps but squeeze the glutes and T nation ass thread on quality. Use higher reps on these with shorter rest periods. Combining these two methods will absolutely develop your glutes to their maximum potential.

When's the last time you saw a high level powerlifter with a small ass? You can't build a house without a foundation, so start building it. T nation ass thread see a lot of bikini and figure competitors messing around in the gym with isolation exercises to target their glutes T nation ass thread completely neglecting compound movements in their programs.

You're not going to build a big bubble butt by sitting on machines and pumping out light reps all day. Concentrate on building T nation ass thread foundation first and then all of your accessory T nation ass thread will be more beneficial to your overall physique. My top three picks for building glutes would be low-bar squats, sumo deadlifts shown below with a pauseand Bulgarian split squats. This doesn't mean you T nation ass thread to go and train like a powerlifter, but you can add these exercises to any program for hypertrophy.

T nation ass thread adding some manipulations to the exercises to work on strength and target specific areas. For example, hold and squeeze your glutes at the top of a sumo pull for seconds on each rep or add some 5 second negatives. It's been proven time and again that while the glutes are "activated" during these compound exercises, for most, squatting and deadlifting aren't enough to actually build the glutes.

The legs end up sharing and T nation ass thread hogging the tension. Sure, for the select few, squats and deadlifts might be enough to get T nation ass thread well developed glutes. But the majority of people will need more to maximize glute development. So let's start with what the musculature of the glutes actually does. The glute medius is responsible for stabilizing the pelvis when it's in a neutral position when we're on one leg and when we're abducting the hips.

You really can't beat the split squat and the hip abductor: Yes, it does actually have a purpose other than T nation ass thread everybody near it. With the split squat, there are a few cues to remember. For one, if you're doing these with the rear leg on a bench, think about the knee of that leg going down and back as you keep the weight on the heal of the planted foot.

This will help you load the glutes instead of getting too much knee flexion on the planted foot, which loads the quads more.

Also make sure and use iso-holds at the end of each set for about 10 seconds, only coming about three-fourths of the way back up. This will really torch the glute medius. You may find the reverse lunge version makes your glutes T nation ass thread even louder.

And yes, you can do it in the Smith machine:. As for hip abduction, well, some say it's not functional, but if you want to build a big cannon butt, then it works just fine. Just use it better. For starters, hold each rep for 5 seconds T nation ass thread use a 5 second eccentric negative as well.

When you hit failure, use your arms to push your legs out and do 5 forced reps like this. Do 3 sets of 15 this way with 5 forced reps on top of it and tell me if your glutes aren't destroyed. As for the glute max, focus mainly on hip extension. The hip thrust is great for this, however most people go way too heavy on these, which often keeps the glutes from really getting into a maximally contracted position. It's better to go light and bust out sets of 20 reps with a 3-second hold at the top of every rep to build a stronger mind-muscle connection and time under tension than it is to slap on some world record poundage.

Make sure and get the toes pointed slightly outwards so that there's some external hip rotation going on. You won't get maximal glute contraction without it. I keed, I keed. When it comes to developing a great set of glutes it's important to not be too "absolutist" in the exercises you gravitate towards.

Some people will say you should only perform hip thrust and barbell glute bridges to build an impressive derriere. Conversely, there are those people who feel the only thing you need T nation ass thread heavy squats and deadlifts.

The fact of the matter is, everyone is right. Hip extensor moment arms are going to vary depending on the change in joint angles degrees that are involved with any given exercise. We're going to get more glute recruitment the closer we get to terminal or 0 degrees of hip extension. However, we also get more "stretch" or eccentric stress with high er T nation ass thread of hip extension. All are important components for glute development, so stop arguing over semantics and appreciate that different shit works different shit.

Try to include all of it in your programming. One protocol I like to use with my clients, especially my females who are obsessed with glute training, is called the " Method.

My best tip for those struggling to build strong, great-looking glutes is prioritization. Start every leg workout with something which engages and pre-fatigues the glutes. When quads and other leg muscles are pushed to the max, the glutes kick in to assist. If you prioritize glute work at the beginning of every workout then you'll notice their recruitment much more throughout the rest of the training session.

So here are a few of my best suggestions for glutes:. Try beginning each T nation ass thread workout with one of those exercises. Rotate between each because they all activate glutes differently. Sprinting is one of the best ways to work the posterior chain. But just like any exercise, there's a technique involved to optimize performance and avoid injury. Take some time to study and practice good form, and possibly even get some coaching on it.

A small investment will go a long way in the grand scheme of things. I like dumbbell walking lunges for their unilateral component and the fact that you can modify the distance of your stride to better attack the glutes. Taking large strides while leaning forward at the torso is a great way to tax the glutes in what damn near feels like isolation.

Using dumbbells instead of a barbell is smart because it puts the load closer to the hip joint. That means a smaller lever arm and T nation ass thread stress on T nation ass thread low back.

Lastly, we can't talk about glutes without talking hip thrusts. The problem is people T nation ass thread it like a powerlift and go way too heavy. This defeats the purpose. Because most people do hip thrusts to activate and build the glutes specifically. If you start going heavy, other muscles will help out and then it'll no longer isolate the glutes. Think about it like this: Do you feel your rep max back squat or deadlift T nation ass thread in your glutes?

How about just your quads? No and no, right? You probably feel a general exertion and output coming from everywhere since they're such heavily loaded compound movements.

A true near-max, even with good form, will allow plenty of other muscles to kick T nation ass thread to help the lift.

So if you want to zero-in on glute development and aesthetics, then decrease the weight, do more reps, and concentrate on a peak contraction in the glutes so that they dominate during each rep. The first thing to do if you want to improve your glutes is learn T nation ass thread involve them in the big basics, specifically the squat variations, which can be the absolute best way to build the glutes if done properly. The problem is that most people are anterior chain dominant and never learned to produce tension in the glutes when squatting.

It's actually fairly simple, but when you focus on lifting big weights the body tends T nation ass thread go back to its default setting. If you're anterior chain dominant, that means the quads will take over and the glutes will receive little, if any, stimulation.

Establishing proper tension is fairly easy: This will increase a spiral tension that will activate the glutes. It's not about pushing the knees out, although it might appear that way by opening up the hips. Now here's the thing: If you lose it, your body will go back to its default and shift the stress to the quads. At first it might require you to use less weight and a slower tempo just to practice maintaining that tension. But once it becomes automatic your squat will go up significantly because you're now using two big muscles instead of one and you'll also be more stable.

To really focus on the glutes, but also to work on establishing and maintaining that tension, I like to use paused squats: But the key is not the pause itself, the secret is what you do during the pause. This is my favorite technique to maximize glute involvement in the squat. Of course it can only be used once you know how to create spiral tension. People overload the barbell hip thrust and glute bridge T nation ass thread to the point of diminishing returns, especially when chasing the booty gains.

While there's nothing inherently wrong with loaded glute isolation exercises, people have no idea how to program these movements for glute growth while not tearing apart the lower back in the process. If you're hip thrusting with more weight than you use squatting, you're doing something wrong.

While the glutes should absolutely be trained directly under intensity and loading, make sure they're the muscles doing the work.

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Does everyone ***** about people? Also, this is were extra workouts kick ass. I will use squatting again, say you want to work on technique, have no strength out of the hole, and something in your hips is sore. If you are training smart you can structure an extra workout that would look something like this: The day after a ME or DE squat workout. It was summer and I had spandex bike shorts on. Black woman pulled up and looked over her sunglasses at my 'bottom side' and said "Ooooooh, child-- you built like black maaan Mmmm!" My big black ass in an asset. Spandex? You 80s man. Oh, the one-buttmanship in this thread. I'm still waiting for..

T nation ass thread Due to the non-axial anterior to posterior loading that the bar on the hip provides, there's a huge amount of executional error in thrust variations, some causing lower back flare-ups. While there's nothing inherently wrong with loaded glute isolation exercises, people have no idea how to program these movements for glute growth while not tearing apart the lower back in the process. Rethinking the Fasting Trend by Michael Warren Today I believed in intermittent T nation ass thread, gave it a fair shot, then changed my mind about it. I'm writing the same stuff I wrote twenty years ago. I'd tell our football T nation ass thread when they were recruiting a kid to "divide his squat by two. Justin Bieber Dating With Selena Gomez 27 T nation ass thread Milf librarian going comado

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Here's what you need to know...

Here's what you need to know Big, strong glutes are all the rage. But for many females, heavy leg training doesn't automatically lead to a better butt. If your quads are huge and your butt is flat, dedicate one day a week specifically to your glutes. A "butt-day" will not only improve your glutes, it will impact your overall appearance and performance on compound lifts.

Women are rebelling against the fashion magazines. Especially when it appears weak, sick, and fragile. Thigh gaps and barely-there asses? What modern female lifters are after is stronger, better glutes and the legs that come with them. Suck it, fashion magazines. Heavy leg training doesn't automatically lead to better glutes. For many women, everyone's beloved compound movements squats, deadlifts, lunges only increase the size of their legs by training their quads, lower back, and hams without doing much for their butts.

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  • In response to popular (female) demand, I am hereby resurrecting one of the classic threads from back in the days when the Forum was wild and untamed. I won't take up too much space here, but will post the thread in several responses. In order to preserve the narrative flow, please, no one post on this. need some motivation pre-workout has to be a heavy ass lift or lifts. five or more plates from bench, for incline or higher, plates per side for shoulder presses for shoulder, heavy deads, squats you get the idea. i'll start w/ KL doing some crazy behind the neck presses no doubt. *not a press but.
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  • It was summer and I had spandex bike shorts on. Black woman pulled up and looked over her sunglasses at my 'bottom side' and said "Ooooooh, child-- you built like black maaan Mmmm!" My big black ass in an asset. Spandex? You 80s man. Oh, the one-buttmanship in this thread. I'm still waiting for. Want stronger, rounder, sexier glutes? Then give them their own day in the gym. Here's how to get it done.

It was summer and I had spandex bike shorts on. Black woman pulled up and looked over her sunglasses at my 'bottom side' and said "Ooooooh, child-- you built like black maaan Mmmm!" My big black ass in an asset. Spandex? You 80s man. Oh, the one-buttmanship in this thread. I'm still waiting for. Want stronger, rounder, sexier glutes? Then give them their own day in the gym. Here's how to get it done. Also, this is were extra workouts kick ass. I will use squatting again, say you want to work on technique, have no strength out of the hole, and something in your hips is sore. If you are training smart you can structure an extra workout that would look something like this: The day after a ME or DE squat workout.

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