Need Help with Glutes Training.
- 11-02-2010, 10:57 PM
Need Help with Glutes Training.
I am a 28 yr old female. I think curvy bodies are very attractive.
I'm just looking for some advice on how to train my glutes.
I sprint, run upphills, do every glute related move I can think of (lunges, squats, bridges, lifts, kicks, etc etc) but almost never feel anything in my butt. I mostly feel the burn in my quads or hamstrings. I focus on my form and try to put the weight in my heels etc but it still doesn't seem to make a difference.
What should I do? Go heavier? Do more reps? Are some exercises more effective than others on targeting the glutes?
I dont have any barbells, but all kinds of dumbells.
I would be greatly appreciative if anyone could advice me on how to train my glutes, what to do to make them grow.
Thank you in advance!
- 11-02-2010, 11:35 PM
11-02-2010, 11:40 PM
Yes, I know ATG squats, but I still seem to feel it in my quads more than anything. How heavy? Being new to this, I cant do more than 40 pounds (20 on each shoulder) about 7 reps. Is that too light? How many sets, reps? So far I dont feel anything in my butt.
11-03-2010, 12:09 AM
What is your height and weight? I am sure once you get the motion and form down, you will be repping a lot more than that . Try spreading your legs out a little more when you squats and put the bar higher on your traps to hit glutes and hams better.
11-03-2010, 12:18 AM
Thank you, Master. Im 5'9 and weigh about 168 lbs. I would like to loose a few pounds and definitely build up a big, round, nice butt. How many sets and reps is ideal? For example 3 times 7, is that too many, or not enough? Thanks again...
11-03-2010, 12:26 AM
Here is my squat session:
I did legs, feel like im gonna puke, right knee is dry and in pain.. That means I had a great lift !
I do lots of sets and start off with high reps and once I get close to my max I lower the reps to 2-4 range.. You are almost 170, so im sure you can def bring your squats up rather fast! You just need to eat like you mean it and NOT MISS A SQUAT DAY!
11-03-2010, 12:33 AM
WOW. Impressive. Those numbers has got to be pounds. You do almost 50 reps. Nice. when you say that Im almost 170... what do u mean...? You mean that I am heavy enough or light enough...? I guess its getting late...
("You are almost 170, so im sure you can def bring your squats up rather fast!")
In terms of eating... I believe I should eat quite frequently throughout the day but more protein than anything else... otherwise the butt wont grow right..?
11-03-2010, 12:38 AM
This is the female forum haha.
Thought you were a guy for a sec.. Was wondering why a guy would ask for tips to get a more round butt..
Haha, now that I realize you are a female, do about 4-5 sets of squats within the 8-12 rep range. Just move the weight up every week. It just comes natural! You could also add in leg curls, stiff leg deads and leg press! That would help shape your glutes and hams!
11-03-2010, 08:00 AM
Tips for glutes/posterior chain;
- Stretch your quads and hip flexors between sets. Tension in these muscles will inhibit drive to the glutes and hamstrings and sacrifice some of the neural drive I.e. training effect. This is especially true for those with an anterior pelvic tilt.
- Higher rep work on hip extension exercises due to muscle fibre type.
- Isolated leg curl work isn't going to do much for the glutes.
There is an article on TNation that goes through EMG studies on the glutes. It is by Brett Contreras.
Best of luck!
11-03-2010, 11:31 AM
Two, if you want to GAIN muscle mas in your glutes, you need to be EATING for mass! It's not so much about going heavier, doing more reps, etc., but about your NUTRITION if you want mass.
Personally, doing stairs was the one thing that built my glutes up well, so much that even though I loved doing them, I stopped, since I don't need a bigger lower body.
I have included an article in the next post that I wrote on this topic earlier this year.
Don't worry about the weight. What is light and heavy for you is going to be vastly different to what they are for someone else - as long as YOU are working at that weight, then it doesn't matter what it is.
The Primordial Woman
11-03-2010, 11:35 AM
Shaping the Perfect Glutes
Written by Rosie Chee Scott, BExSpSc
27 July 2010
Next to a sleek and sexy, toned midsection, high, tight glutes are the focus and desire of many women. They want the hard muscles of a fitness model combined with the round derriere of a pop star. Women like fitness supermodel Jamie Eason and actress/singer Jennifer Lopez have a booty that is the envy of many women, and their motivation to sculpt shapely glutes that they can be proud to show off in a bikini, lingerie, that ultra-clingy party dress, or even their favourite pair of tight jeans.
Where to start? What to do? How does one go about building up the muscle without it being too much? How do they get the round shape lifted high off the back of the legs? How do they create that sleek and sexy side silhouette?
Physiology of the Glutes
To shape the perfect glutes, you have to target each muscle of the butt.
There are three muscles that make up the gluteals:
1. Gluteus Maximus - this is the largest and most superficial of the gluteal muscles and forms the bulk of the buttock mass;
2. Gluteus Medius - this is largely covered by the gluteus maximus; and
3. Gluteus Minimus - this is the smallest and deepest of the gluteal muscles.
Many muscles - such as the Iliocostalis Lumborum, Multifidus and Quadratus Lumborum, Iliopsoa - also insert into and around the pelvis and play a role in how the glutes can appear, usually by contributing to the posture through effects on pelvis tilt, etc.
To shape the perfect glutes, you have to target your butt from many angles and there are a variety of exercises and activities that you can do to hit and develop each of the gluteal muscles for that desired perfection.
• Gluteus Maximus - worked through flexion of the thigh;
• Gluteus Medius - worked through adduction and lateral rotation of the thigh; and
• Gluteus Minimus - worked the same as the gluteus medius.
Training Exercises and Modes
If you want muscle, then you cannot neglect squats. The biggest exercise one can do, squats naturally release more Growth Hormone and Testosterone than any other resistance exercise. More anabolic hormones released means more potential for muscle growth, and the more muscle in the glutes, the better your butt will look.
Although deadlifts do not target the gluteals specifically, it is a multijoint, compound exercise and therefore works multiple muscles, including the gluteals. More importantly, the deadlift is one of the most important exercises that you can do to improve your posture. Improving your posture can have a dramatic effect on the appearance of your butt.
A unilateral exercise, one-legged deadlifts work the glutes in more planes than the deadlift does, as well as adding variety to a training session. Working the gluteals in more planes means that more muscles are targeted. The more muscles targeted and worked, the better the overall muscular development of the butt, and the better the muscular development, the better its aesthetic appeal.
Lunges can be performed multiple ways to hit each muscle in the glutes, as well as developing and shaping the rest of the lower body. Static lunges are the most common type of lunges done. Walking lunges are a progression from static lunges, incorporating a level of functionality that can be transferred into daily living. Using another plane, side lunges add more variety into a training programme, and not only can you focus more specifically on either the quadriceps or hamstrings - depending on the length of your stance - but it also hits the adductors.
Using only bodyweight or using additional weight, step-ups are an excellent exercise for developing the glutes, as well as working the legs - more quadriceps or hamstrings, depending on how high the step is.
The gluteus maximus is used when climbing stairs and running, and therefore these activities are excellent for developing the muscle. Climbing stairs, either at a steady pace or sprinting will help in attaining firm, round buttocks.
Have you ever seen a sprinter with a square, saggy butt? No, because their training makes for the complete opposite. Power and explosiveness, speed off the blocks, anaerobically exhausting the body with intervals, working the legs and gluteals. Sprinters are among the leanest individuals on the planet, a product of their training methods and mode, making sprints the perfect cardio for helping you get lean enough to show off your hard earned muscle, shaping your butt as you desire it.
Building and shaping your glutes so that they sit high off your legs, hard and muscular, yet round enough that they give that perfect silhouette to your figure is not impossible, and through incorporating a few different exercises into your training programme, you too can have the sexy, shapely butt of a fitness model.
Exercises that develop each of the gluteal muscles and target them from all angles are the best to use, and include squats, deadlifts, one-legged deadlifts, static lunges, walking lunges, side lunges, and step-ups. Stairs and sprinting can also be used as part of a cardio programme to shape the glutes into the butt you desire.
Delavier, F. (2006). Strength training anatomy (2nd ed.). France: Human Kinetics.
Marieb, E. N. (2004). Human anatomy and physiology (6th ed.). San Francisco: Pearson Benjamin Cummings.
Note: You can find this article on my website.
Last edited by Rosie Chee; 11-03-2010 at 08:06 PM. Reason: Added article to my website under "Gaining Muscle: Specifically for Women".
11-03-2010, 11:56 AM
You could try Bulgarian split squats. They have my Butt hurtin for like 4 days after. Natural ham-glute raises work well also. Sumo squats work more of the hamstrings and glutes and less of the quads so the wider you squat, the more you will work those muscles. Best of luck! These are what work for me so take it for what its worth. Im in no way an expert.
11-03-2010, 12:24 PM
11-03-2010, 12:31 PM
11-04-2010, 07:47 PM
Visit Bret Contreras blog and poke around it. He is the go to guy on glute training. http://bretcontreras.wordpress.com/
You can even take videos of your form and send them to him and he'll usually help out. He's a great guy and very knowledgeable when it comes to working on a better butt. Also, he trains mostly women.
11-04-2010, 07:48 PM
11-29-2010, 12:52 PM
You hit it all rosie, DeadLifts have actually done the most for my glutes. One leg stuff really works also. For squating angle your feet at 45degrees and tap your butt on a bench and come back up. Even just doing numerous reps of get up, sitdown on a bench.
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