[quote]paulieserafini wrote:
I get intense ass doms from deep narrow squating, with that being said I hate this. I want an impressive squat but I do not want a big ass. Why would anyone specifically want hypertrophy in their ass unless the planned on competing?[/quote]
I do, along with hypertrophy in my back, (erectors, lats, rhomboids, middle, lower, upper trapezius, everything), hamstrings, quads, and obliques…
Look up the Get Your Butt in Gear articles by Cressey and Robertson. There’s a short program that may address your issue if your glutes aren’t firing properly.
Chad Waterbury also had an article/program for this, it’s no longer on the site but the first two have the same movements and then some.
[quote]DSSG wrote:
[quote]paulieserafini wrote:
I get intense ass doms from deep narrow squating, with that being said I hate this. I want an impressive squat but I do not want a big ass. Why would anyone specifically want hypertrophy in their ass unless the planned on competing?[/quote]
I do, along with hypertrophy in my back, (erectors, lats, rhomboids, middle, lower, upper trapezius, everything), hamstrings, quads, and obliques…[/quote]
You don’t want a big ass. You think you want a big ass, but you really don’t want a big ass.
Here: Fitness - Hot Booty Firm Up Workout - YouTube
jk but you should try deep squats, lunges, and one leg presses
I don’t think I’ve got a problem getting the ass to fire - I can definitely feel the glutes working when doing the exercises, and my glutes might even be sore after sets, but they’re never sore the next day.
To contrast, I DON’T really feel my hamstrings and adductors firing during these same exercises, but they’re always the ones that are sore the next day.
I take it you have recovered from your back problems?
Your first post suggests that you do squats and deadlifts and i re-call that you said that you were contra-indicated against spinal loading for life.
In response to you question walking lunges have always given me ass doms, as well as wide stance squats.
yeh, used to do them, then got SI joint issues, so am contra-indicated now.
Will try the walking lunges, but again, don’t have the space - so you think slideboard reverse lunges would do?
[quote]paulieserafini wrote:
I get intense ass doms from deep narrow squating, with that being said I hate this. I want an impressive squat but I do not want a big ass. Why would anyone specifically want hypertrophy in their ass unless the planned on competing?[/quote]
lool wat
[quote]alternate wrote:
yeh, used to do them, then got SI joint issues, so am contra-indicated now.
Will try the walking lunges, but again, don’t have the space - so you think slideboard reverse lunges would do?[/quote]
Reverse lunges off a step and flex your ass at the top. Never used those slideboards so can’t comment.
[quote]paulieserafini wrote:
[quote]DSSG wrote:
[quote]paulieserafini wrote:
I get intense ass doms from deep narrow squating, with that being said I hate this. I want an impressive squat but I do not want a big ass. Why would anyone specifically want hypertrophy in their ass unless the planned on competing?[/quote]
I do, along with hypertrophy in my back, (erectors, lats, rhomboids, middle, lower, upper trapezius, everything), hamstrings, quads, and obliques…[/quote]
You don’t want a big ass. You think you want a big ass, but you really don’t want a big ass.[/quote]
uh, yeah you do.
Gotta twerk that booty brah!
[quote]paulieserafini wrote:
[quote]DSSG wrote:
[quote]paulieserafini wrote:
I get intense ass doms from deep narrow squating, with that being said I hate this. I want an impressive squat but I do not want a big ass. Why would anyone specifically want hypertrophy in their ass unless the planned on competing?[/quote]
I do, along with hypertrophy in my back, (erectors, lats, rhomboids, middle, lower, upper trapezius, everything), hamstrings, quads, and obliques…[/quote]
You don’t want a big ass. You think you want a big ass, but you really don’t want a big ass.[/quote]
Not necessarily a big ass, a big posterior chain and quads, yes.
Glute ham raises
If you have to ask you can’t afford it.
On a serious note, soreness the day after lifting doesn’t mean tat you got a great workout.
If you feel the muscle working throughout the movement and its growing then who cares about DOMS?
[quote]gregron wrote:
On a serious note, soreness the day after lifting doesn’t mean tat you got a great workout.
If you feel the muscle working throughout the movement and its growing then who cares about DOMS? [/quote]
x2
DOMS are sought after by people who just like flexing and playing with the sore spot.
Oh I forgot to mention, plenty of glute activation work before training, wide stance squats, sumo deadlifts, romanian deadlift, (conventional, snatch grip, and maybe even sumo) zercher squats, and atg front/high bar squats. If you like to do any cardio make it sprints.
Try using the cable station for ‘pull throughs’. Same action as a good KB swing but much slower (obviously) focusing on TUT, 1-0-4 works a treat. Make sure you’re completing the movement by tensing the glutes and not the deltoids.
Or you could try ‘switching off’ your overactive muscles before doing the ‘normal’ glute exercises (split squats, RDLs etc) by stretching and foam rolling them (warm muscle only)
And our winner is!!
[quote]aeyogi wrote:
Walking lunges with a long stride will make my ass so sore, it will hurt to sit the next day.
However, I do not believe that DOMS is necessary for muscle growth.[/quote]
Also for me doing power lifting style squats really gets my glutes going. I guess its because you sit back into the squat with i wide stance. Its more posterior chain rather than isolating the quads
[quote]Ct. Rockula wrote:
DOMS are sought after by people who just like flexing and playing with the sore spot.
[/quote]
c’mon, we all secretly like doing that…