- 08-09-2013, 01:54 PM
I want to make my butt harder and more Shapely. I have big legs and calves, but my butt looks like that of a 40 year old desk worker.
When I used to squat for football, my butt was SO big that I could barely fit in jeans. It sucked.
For legs I do mostly higher reps and medium weights with curls, extensions, lunges, occasional leg press and sumo squats with dumbells, dead lifts, sled pushed and a fair amount of HIIT
I am undertaking 5x5 for my other muscles, but was shying away from it for legs in fear of turning these oak trunks into sequoias!
I want to squat again and make my butt something I can be proud of lol but I don't wanna have to buy new jeans bc I'm only 5'7 and the don't make pants to fit 5'7 guys with big asses.
Any advice on this topic would be great.
- 08-11-2013, 01:26 PM
1. Training: http://jasoncholewa.com/2013/07/27/w...ey-cannot-lie/ Bam!
2. Were you heavier when you played football? I notice that most people who lean out lose a lot of overall volume in their glutes, and most people who are lean to begin with do not have voluminous butts...unless they are really genetically gifted. When I gain weight my butt gets huge, when I lose weight it shrinks. Right now you can see some striations in my glutes...however, it is not Larry Fitzgerald like. Based upon your aviator pic (how lean you are) I don't think you will need to worry about not fitting in your jeans unless you put on upwards of 3-5% body fat.
08-11-2013, 06:28 PM
I'd estimate 14-15% ALL in my stomach and chest and ass lol. My thighs and quads are pretty lean, calves too. Just the stomach chest and ass!
I was 10 pounds heavier when I played football. I am 170-172. I was 180-84 and yes my ass was HUGE lol
Back In January I was dead lifting 5x5 and it grew pretty substantially without any heavy squatting movements. But I think being on magnesium creatine chelate played in to that a great deal.
Ill post up the template I plan on trying out and if I start getting too bulky down there ill back off. Will post it when I get home.
08-11-2013, 08:42 PM
Template plan is
Bb deads- 5x5 (ramping sets)
Bb reverse lunges- 5x5 same weight
Sumo DB squats on two benches (holding db between legs)- 5x5 same weight
Straight leg db deads- 5x5 ramping sets
Trap deads- 3x20
Leg extensions - 3x20
Leg curls- 3x20
Assorted calf work
For my chest template regarding our pm this was my original plan:
Incline smith- 5x5 ramping
Flat db press neutral grip-5x5 ramping
Decline bb bench- 5x5 ramping
Incline db flye-3x20
Cable crosses- 3x20
Wide grip dip partial reps- 3x20
But Im thinking I will do this instead now:
Incline CG smith- 5x2-3 ramping
Flat db press neutral grip wide 5x2-3 ramping
Decline Bb bench- 5x2-3 ramping (not sure what to sub here) maybe flat neutral grip with db touching??
Incline db press neutral grip wide-3x20
Incline db press neutral grip w db's touching together!! Lol- 3x20
Heavy Weighted wide grip dip partials/static hold like a DC stretch.
Do u think I should use the 2-4 range for legs too? Given the same problem of unwanted hypertrophy??
08-12-2013, 12:06 AM
Zir's recommendations are spot on, but I would periodically add in some deep box squats as well. My adductors and glutes responded very well to these.
When I finish a leg day or after deadlifting, I usually throw in some of these as well as a finisher. A few sets of 6-12 reps, depending on the preceding workout. They're nice for really feeling the glute contract and squeeze.
Go hard. Go heavy. Never stop.
08-12-2013, 01:28 AM
Jason I disnt know u taught at coastal! I went there in 06 my freshman year. I was about 100pounds and anorexic and worked out like a fiend . :/ lol
Great read honestly. I am a writer by degree lol and I hate reading. so i appreciate when a piece can keep me engaged and entertained, all while informing me, too.
I will tweak my workouts to involve some single leg stuff which I do on occasion. I actually love single leg glute bridges as rfe split squats, barbell hip thrusts I've done but can't seem to figure out how to do them as heavy as u show in the video without a spotter to place and remove the weight.
Would you recommend tho for me to utilize that lower rep system as u mentioned for the chest? My butt looks like the guy who DOES SQUAT. Bc my outer glutes and hips are wide but the "inner butt" is flat
08-12-2013, 11:12 AM
That's a LOT of 5x5 for a single leg day, if that's how you planned it. I might do 1-2 exercises as 5x5 and then all your ancillary in the 8-12 rep range. Toss in some non-machine based leg curls in place of machine leg curls. Got a few examples on my youtube channel.
For the glute exercises, I would suggest moderate (8-10) for the unilateral moves and you can go as low as 4-5 on the bilateral moves.
I just started teaching at Coastal. My sister graduated from here in '12 with an exercise science degree. I'm happy to be out of the cold CT winters!
08-12-2013, 11:30 AM
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