Hi guys
Any tips on how i can keep training legs (at the mo 3x week) but reduce glute activation as my ass is becoming disproportionate.
Ive dropped back squats for front squats, ive read this reduces glute activation? any other tips or exercises that are good, or advice on exercises to stay away from for a bit till things even out.
thanks in advance
Drop Deadlifts from your routine in favor of other exercises, e.g. Hacksquats or Lunges with a very long stride are excellent for the quads. Legcursl and natural GHR are good for your Hams. Be creative and go by feel.
Do you do the same workout every three days? If so, maybe just cycle exercises so you don’t hit glutes on one of those days.
And are you sure that you’re glutes are growing disproportionate, or are you just stored fat there? I’ve never seen anybody with glutes that are too big for their body, unless they were covered in fat. (This is coming from a guy who’s glutes are his strongest point, I hip thrust more than my deadlift yet they do not look disproportionate)
Actually long strides on lunges will use more glute than quads, so take short steps, or just drop lunges altogether. Going really deep (like ATG) on squats or leg presses will bring in more glute too, so stop around parallel. Maybe try pre-exhausting your quads with leg extensions? As far as hamstring training goes, I would say stick to leg curls and GHR’s. Any kind of SLDL or RDL is gonna use alot of glute too.
pics or it didn’t happen
Replace the krispy kremes with leg presses
How much do you weigh? I’m with silverhydra on this one. I mean you see the best football players have huge asses but still it’s alright.
Hell I know myself I have a huge ass, I try to buy a normal waist size…and I can’t because it’s not too big on my quads…it’s too big on the ass region and it’s so damn tight.
There are exercises to hit your quads more, use those…and you don’t need to train your legs 3x a week.
I am right now but that’s cause I’m doing concentrated loading to improve lost strength over the course of having time off from training. Bring up other parts (uppper body, legs 1x a week) and dedicate 2 quad dominant and finish off with some hamstring/glute. Most hamstring exercises involve glutes anyways.
Hope that helps.
[quote]BONEZ217 wrote:
Replace the krispy kremes with leg presses [/quote]
x2 Op is a fat bitch
[quote]HolyMacaroni wrote:
pics or it didn’t happen[/quote]
What he said!
Big asses are great.
[quote]debraD wrote:
[quote]HolyMacaroni wrote:
pics or it didn’t happen[/quote]
What he said!
Big asses are great.[/quote]
Yes… Yes they are.
If indeed your glutes (not your ass) are growing more quickly than you’d like in comparison to your actual legs, try pre-exhausting quads with extensions before compound lifts, as well as replacing back squats with front squats.
S
The gluteus medias( colored ) seems to respond more to back squats and the gluteus maximus( not colored) seems to respond to deadlifts. I would think the glute medias would contribute to a wider ass which would take away from the V shape.
my bad, i’ve been around here long enough to know i should of given more info.
Im 185lb at 5’10 1/2 =) and about 10%bf… im doing legs 3x week as i’ve just come off a cutting cycle and they shrank more than i wanted (24inch now, cold).
When i say disproportionate, i mean in regards to my legs not really a big ass. Looking at the pic above i would say its the gluteus maximus (part c) that is growing faster.
My current program is (just started last week)
Heavy Day:
Front squat - 7/5/3/5/7
Rom Deadlifts - 7/5/3/5/7
Hack squats - 7/5/3/5/7
Rest pause day:
Standing leg curl - 4x 5+5+5+5+5
Leg ext - same as above
Bulg Squat - same as above
High Vol:
Front squat - 3x 6-8
Leg Ext - 3 x 15-20
Sumo deads - 3 x 6-8
Leg curl - 3 x 15-20
Calf work
hope this helps
thank
[quote]The Mighty Stu wrote:
If indeed your glutes (not your ass) are growing more quickly than you’d like in comparison to your actual legs, try pre-exhausting quads with extensions before compound lifts, as well as replacing back squats with front squats.
S[/quote]
If you were to pre-exhaust a muscle group then do compound lifts, wouldnt the body recruit other muscles to compensate for the exhausted one?
I’ve been training quite a while and rarely get sore glutes. I’m an avid squatter and always have been, and capable of “bottoming out” on back squats. Back squats have always been a major part of my leg workouts. When I do get sore, it’s on the “tear drop” and sometimes on the outer sweep but almost never glutes. I’ve had folks say it looks like I have two knee caps because of my large teardrop.
I’ve done 10 sets of 10 reps, 8 sets of 8 reps, pyramids, straight sets. I’ve recently added single and double leg hip thrusts with no soreness. I can’t recall any time in which my glutes were sore. I can remember hobbling the first time I did 10 x 10…hurt for days!
Stiff-Leg Deadlift, Good Mornings and Romanian Deadlifts make my hamstrings sore but not my glutes. Looking at my glutes one wouldn’t assume I lift, but my thighs are large.
I’ve also been trying a lot of the glute exercises posted here in the last several months and none of those have made me sore.
Lunges are probably the closest thing I can do to make my glutes feel like they are working, but my quads end up getting sore from those too.
[quote]A_l3x wrote:
[quote]The Mighty Stu wrote:
If indeed your glutes (not your ass) are growing more quickly than you’d like in comparison to your actual legs, try pre-exhausting quads with extensions before compound lifts, as well as replacing back squats with front squats.
S[/quote]
If you were to pre-exhaust a muscle group then do compound lifts, wouldnt the body recruit other muscles to compensate for the exhausted one?[/quote]
The same muscles will be recruited, only difference is that your quads, not your glutes, will be the limiting factor in how many reps/sets you can do, therefore increasing quad involvement, and decreasing glutes being used, sicne they won’t be exhausted to the same degree.
Oh ps props on working legs 3x per week, most people are too bitchy to try something like that.
[quote]HolyMacaroni wrote:
pics or it didn’t happen[/quote]
No, you’re doing it wrong. It’s:
Pics of disproportionate ass now.
Wait, what?
Would it make you feel better if I added “no homo”?
It seems almost every top tier athlete of the sports I play and follow, has huge glutes.
Am I the only one that wants a huge ass? Not only for sports, but for looks. I must be crazy.
front squats in weightlifting shoes 
