Your point is interesting, jskrabac; it explains why powerlifters generaly don’t have massive glutes. About frequency : is squatting once a week enough, or is squatting twice a must to get more ass ?
[quote]sicklifting wrote:
Your point is interesting, jskrabac; it explains why powerlifters generaly don’t have massive glutes. About frequency : is squatting once a week enough, or is squatting twice a must to get more ass ?[/quote]
nothing is a must.
[quote]hastalles wrote:
Plain old squats aren’t doing it for you? Strange.[/quote]
OP doesn’t lift, he just starts threads about lifting.
Just do some high-rep stiff leg deadlifts.
So here is my bs theory on this…
Lots of squats, deads, rdls, rack pulls, seem to target the gluteus maximus, as myself and anyone else that competently lifts weights tend to have those muscles fairly well developed. I would like to nail the medius a bit more as that give more fullness to your ass vs the almost v-taper look that you get with giant maximus. I tend to think women have the asses they do not only from carrying a lot more fat there(even if they are lean, women will store fat in their ass and legs first)but because they do all those other movements to hit their ass from all the angles and work the medius and the minimus. Guess I have to join an aerobics class or something…
^ LOL, why do you want your ass to look like a woman’s?
I don’t know what you’re all smoking though, powerlifters by and large seem to all have freakin huge glutes.
[quote]i_am_ketosis wrote:
So here is my bs theory on this…
Lots of squats, deads, rdls, rack pulls, seem to target the gluteus maximus, as myself and anyone else that competently lifts weights tend to have those muscles fairly well developed. I would like to nail the medius a bit more as that give more fullness to your ass vs the almost v-taper look that you get with giant maximus. I tend to think women have the asses they do not only from carrying a lot more fat there(even if they are lean, women will store fat in their ass and legs first)but because they do all those other movements to hit their ass from all the angles and work the medius and the minimus. Guess I have to join an aerobics class or something… [/quote]
Did you make up that theory to justify going to an aerobics class? 
[quote]hastalles wrote:
^ LOL, why do you want your ass to look like a woman’s?
I don’t know what you’re all smoking though, powerlifters by and large seem to all have freakin huge glutes.[/quote]
No, I just tend to think women train their asses like most men train their biceps and maybe there is something to learn from that.
In fact, the combination of both developed gluteus medius AND obliques gives the illusion that the upper and lower body are clearly separated, provided of course the bodyfat is “low”.
I too think that women give special attention to their bottom, just like the majority of men focus on, say, chest and biceps. Problem is very few women train to get a bigger booty : they often just want to reduce it.
[quote]Ct. Rockula wrote:
[quote]sicklifting wrote:
I do lunges and I wonder if it is enough for adding mass to the gluteal ? Or is it mandatory to squat if I want to have “more azz” ?
Sorry to be a little off-topic.[/quote]
Plenty of things you can do for your booty.
My favorite thing is setting the pulley at its lowest point and attaching an ab strap to it…face the stack with one foot in the ab strap and kick your leg straight back and as high as you can go…you’ll need to lean forward a bit though
[/quote]
No one has ever done this for real?
[quote]sicklifting wrote:
In fact, the combination of both developed gluteus medius AND obliques gives the illusion that the upper and lower body are clearly separated, provided of course the bodyfat is “low”.
I too think that women give special attention to their bottom, just like the majority of men focus on, say, chest and biceps. Problem is very few women train to get a bigger booty : they often just want to reduce it.[/quote]
That’s women for you. Women like to complain about their physical attributes that make men attracted to them. That’s like a guy complaining about having too much money. “God damn it, what am I going to do with all these Ferrari’s? I wish I had a nice little Prius like Jim across the street, then my life would be perfect.”
[quote]Ct. Rockula wrote:
[quote]Ct. Rockula wrote:
[quote]sicklifting wrote:
I do lunges and I wonder if it is enough for adding mass to the gluteal ? Or is it mandatory to squat if I want to have “more azz” ?
Sorry to be a little off-topic.[/quote]
Plenty of things you can do for your booty.
My favorite thing is setting the pulley at its lowest point and attaching an ab strap to it…face the stack with one foot in the ab strap and kick your leg straight back and as high as you can go…you’ll need to lean forward a bit though
[/quote]
No one has ever done this for real?[/quote]
that means you get to name it
[quote]Ct. Rockula wrote:
[quote]Ct. Rockula wrote:
[quote]sicklifting wrote:
I do lunges and I wonder if it is enough for adding mass to the gluteal ? Or is it mandatory to squat if I want to have “more azz” ?
Sorry to be a little off-topic.[/quote]
Plenty of things you can do for your booty.
My favorite thing is setting the pulley at its lowest point and attaching an ab strap to it…face the stack with one foot in the ab strap and kick your leg straight back and as high as you can go…you’ll need to lean forward a bit though
[/quote]
No one has ever done this for real?[/quote]
I’ve done that. Good way to train PC without load on the lower back.
If there’s a way to train your PC without load on the lower back you can bet your ass I’ve done it
Bulgarian Split Squats. Getting a legit stretch on each rep.
Yeh, this is exactly what I’m trying to do.
So far I got;
Barbell hip thrusts
Russian leg curl/glute-ham raise
Horizontal back-extension machine (loaded with barbell)
Then you got slightly spinally weighted stuff like;
Long-stride Bulgarian split squat (from deficit)
Slide-board reverse lunge (from deficit)
Single legged RDL
Skater squats (from deficit)
Got any other non-spinally loaded ways to hit the glutes/hams for those of us with pelvic/back abnormalities?
I do bb hip thrusts and single leg hip thrusts and to be honest I’m still on the fence with these exercises but it seems like it’s readily accepted in the fitness community. BB hip thrusts doesn’t leave me very sore next day so maybe that’s where my hesitation lies with this exercise, although DOMS doesn’t neccesarily mean growth, but if i would guess how this compares with squats or other PC exercises, I would say it ranks up there with them because of the sheer load it can handle and it’s done at a different angle than squats or hip hinge movements.
[quote]alternate wrote:
Yeh, this is exactly what I’m trying to do.
So far I got;
Barbell hip thrusts
Russian leg curl/glute-ham raise
Horizontal back-extension machine (loaded with barbell)
Then you got slightly spinally weighted stuff like;
Long-stride Bulgarian split squat (from deficit)
Slide-board reverse lunge (from deficit)
Single legged RDL
Skater squats (from deficit)
Got any other non-spinally loaded ways to hit the glutes/hams for those of us with pelvic/back abnormalities?[/quote]
you’ve pretty much listed all my go-to exercises so I’m not sure what else I can tell you. Basically my routine was
Dumbell Bulgarian Split Squats
Hip Thrusts
GHR
Single Leg Press (if I kept one foot on the floor it’d stop my back rounding)
Leg Curls
pull throughs (hard to load up heavy)
I tried that exercise the Count suggested as a kind of alternative to the reverse hyper, and I liked it but it was hard to load up heavy so I was doing it with high reps as kind of a finisher. I dicked around with the cables trying all sorts of exercises but the ones I listed above were the main ones I used. I tried single leg RDLs but I found balance to be too much of an issue.
Sorry, I don’t think I really helped all that much there…
oh wait, actually I forgot the best thing I found for lower back sparing leg training:
sled dragging
it’s awesome. Load that shit up heavy and walk with it. Absolutely hammers your legs without any loading on your back. You can get pretty creative with how you drag it too to switch it up, although the two best ways I thought were just to walk forward, and walk backwards in a slight squat position (that one will have you hating life in no time).
@i_am_ketosis : you’re right. I personally think a woman’s ass can never be too big but(t…) that’s another topic.
@Ct. Rockula : I know the exercise and the problem with it is you can not pull as much weight as when you perform a squat or a glute bridge. So I guess it can not lead to as much growth…
Spidey22 is right about the bulgarian split squat. This said, I prefer smith machine reverse lunges ; that’s the only exercise that leaves mu glutes sore.
It’s not only about the size of the ass, it’s also about the shape. For some guys, heavy squats and even leg presses spread the hips. I imagine nobody wants Coleman’s butt or Cutler’s hips. In that case barbell hip thrusts can be an aesthetically good choice. Together with unilateral work on the leg press. For big quads without spreading the hips, Hack Squat is choice n°1.