[quote]FreckleFace wrote:
Jess - thank you for posing the butt question as I aspire to put more behind me, too
[/quote]
So what are you doing to make your butt bigger and has it been working for you??
[quote]jesskelly9 wrote:
[quote]Hallowed wrote:
thats pretty amazing.
so you are going for 1RM every workout? FYI if you’re physique oriented you may want to change that.[/quote]
No i’m not giong to 1RM at every workout, but when I do my heavy leg days then yes I will try to 1RM my big lifts such as deadlifts and boxsquats. What do you mean if i’m physique oriented that I may want to change it??[/quote]
You will hear plenty of theories on this but I would be going for sets. Tims rep range so say front squats:
5x 8-15
So say one week you do 95pounds x 8reps x5sets
The next week will be 95pounds x 9reps x5sets
So on increasing you reps per set every weeek til you max out your rep range at 95pounds x 15reps x5sets
The next week you up your weight to 105 but drop back to the bottom of the rep range so 105pounds x8reps x5sets
Then start increasing your reps per set every week until you max out the rep range again at which point you increase the weight again this time to 115 x8 reps x5 sets… does that mae sense?
CBear is right though as a beginner if you work hard and don’t eat total shit your physique will totally improve no matter what!
[quote]jesskelly9 wrote:
[quote]Hallowed wrote:
thats pretty amazing.
so you are going for 1RM every workout? FYI if you’re physique oriented you may want to change that.[/quote]
No i’m not giong to 1RM at every workout, but when I do my heavy leg days then yes I will try to 1RM my big lifts such as deadlifts and boxsquats. What do you mean if i’m physique oriented that I may want to change it??[/quote]
You will hear plenty of theories on this but I would be going for sets. Tims rep range so say front squats:
5x 8-15
So say one week you do 95pounds x 8reps x5sets
The next week will be 95pounds x 9reps x5sets
So on increasing you reps per set every weeek til you max out your rep range at 95pounds x 15reps x5sets
The next week you up your weight to 105 but drop back to the bottom of the rep range so 105pounds x8reps x5sets
Then start increasing your reps per set every week until you max out the rep range again at which point you increase the weight again this time to 115 x8 reps x5 sets… does that mae sense?
CBear is right though as a beginner if you work hard and don’t eat total shit your physique will totally improve no matter what!
[quote]Hallowed wrote:
[quote]jesskelly9 wrote:
[quote]Hallowed wrote:
thats pretty amazing.
so you are going for 1RM every workout? FYI if you’re physique oriented you may want to change that.[/quote]
No i’m not giong to 1RM at every workout, but when I do my heavy leg days then yes I will try to 1RM my big lifts such as deadlifts and boxsquats. What do you mean if i’m physique oriented that I may want to change it??[/quote]
You will hear plenty of theories on this but I would be going for sets. Tims rep range so say front squats:
5x 8-15
So say one week you do 95pounds x 8reps x5sets
The next week will be 95pounds x 9reps x5sets
So on increasing you reps per set every weeek til you max out your rep range at 95pounds x 15reps x5sets
The next week you up your weight to 105 but drop back to the bottom of the rep range so 105pounds x8reps x5sets
Then start increasing your reps per set every week until you max out the rep range again at which point you increase the weight again this time to 115 x8 reps x5 sets… does that mae sense?
CBear is right though as a beginner if you work hard and don’t eat total shit your physique will totally improve no matter what![/quote]
That makes total sense. So when should I be able to max 1RM? Should I not be doing that at all? I love the feeling of doing the heavy heavy weight. I mean i’m doing probably 6 or 7 sets to lead up to my 1RM, the beginning sets are like 8 or 9 reps, the couple last sets go like 4 reps, then 2 reps, then my 1RM. Should I not be lifting like this??
yes I agree with Cbear I think if I keep up on my food log, which i started in the strong women forums as well, and keep working out… it’ll all help in the long run!!
Please check out my food log and help me with some suggestions on how to flatten my belly. everyone has told me flatting the stomach is all about diet, thats why ive started my food log to keep track of evrything and get suggestions.
Hi! Good to see someone from the Minny area around here (I go to school just across the stateline into Wisconsin).
Just one question: You’ve played hockey forever, but don’t have a hockey butt?
That’s kind of amazing–a lot of my teammates actually want a slightly SMALLER butt. It’s just so hard to find a pair of jeans that fit right sometimes. The added attention it sometimes gets you is a nice bonus though 
well…
beginners tend to notice favorable results if they do non-stupid stuff with intensity.
that is to say, they find themselves getting stronger, gaining some muscle for a more shapely figure, and burning off some fat as well.
after some time… the results tend to plateau. so then… one needs to get a bit more specific about goals and change things up just a little bit. it is when one gets to that point that one finds:
- lower reps for maximal strength. 1-6 usually.
- higher reps (higher time under tension) for maximal muscular growth. where most chicks go wrong on this is not using heavy enough weight and / or only doing silly exercises (e.g., only doing isolation exercises with 1kg dumbbells for a billion reps).
one also finds:
- lower calories to lose fat (e.g., to flatten the stomach)
- higher calories to gain muscle (e.g., to develop a muscular shapely ass)
beginners don’t need to worry about the particular details too much. so much more important to train with intensity on non-stupid stuff. you will get stronger if you work hard and you will find your body composition changes favorably. you will notice gains by cutting the crappy processed stuff from your diet and focusing on foods we know to be healthy (veges, protein etc).
but… um… it is a tension that a lot of bodybuilding (or wanna be bodybuilding) guys suffer… the desire to gain muscle mass (by far the hardest and most time consuming) on the one hand… the desire to have visible abs (by far the easiest and less time consuming) on the other. most don’t grow to their potential because they refuse to lose their abs while they are trying to grow. girls aren’t often so focused on growth, though, so perhaps this strategy works for them. depends how big you want your butt to get, i guess.
Doing everything you read posted here. Sometimes add sprints. Broken toe now so cannot get a tennis shoe on my foot and that means no sprints or gym! grrrrr 
s’okay got options
My butt saga was skinny flat ass as a teen >>>> fast fwd to a 52 year old square flat droopy fat frumpy ass and been rectifyng it (hahahahahaha I used a conjugation of rectal) After 19 months it sits a little higher and rounder, firmer and I’ve taken some of the sides off the square but still have a long way to go.
Also, I am carrying 10 more pounds than last summer when being too lean was not kind to my wanna’ be flat ass. Abs and arms, lean yes. But ass wants mass.
[quote]jesskelly9 wrote:
[quote]FreckleFace wrote:
[/quote]
So what are you doing to make your butt bigger and has it been working for you??[/quote]
RDL’s, Glute/Ham (if your gym carries one), squats, lunges, weighted bridge, straight leg hip extensions, scorpions, abductions…ankle weights needed for the last 3 exercises listed (my own personal butt blast routine for the ladies)
[quote]jesskelly9 wrote:
[quote]Hallowed wrote:
[quote]jesskelly9 wrote:
[quote]Hallowed wrote:
thats pretty amazing.
so you are going for 1RM every workout? FYI if you’re physique oriented you may want to change that.[/quote]
No i’m not giong to 1RM at every workout, but when I do my heavy leg days then yes I will try to 1RM my big lifts such as deadlifts and boxsquats. What do you mean if i’m physique oriented that I may want to change it??[/quote]
You will hear plenty of theories on this but I would be going for sets. Tims rep range so say front squats:
5x 8-15
So say one week you do 95pounds x 8reps x5sets
The next week will be 95pounds x 9reps x5sets
So on increasing you reps per set every weeek til you max out your rep range at 95pounds x 15reps x5sets
The next week you up your weight to 105 but drop back to the bottom of the rep range so 105pounds x8reps x5sets
Then start increasing your reps per set every week until you max out the rep range again at which point you increase the weight again this time to 115 x8 reps x5 sets… does that mae sense?
CBear is right though as a beginner if you work hard and don’t eat total shit your physique will totally improve no matter what![/quote]
That makes total sense. So when should I be able to max 1RM? Should I not be doing that at all? I love the feeling of doing the heavy heavy weight. I mean i’m doing probably 6 or 7 sets to lead up to my 1RM, the beginning sets are like 8 or 9 reps, the couple last sets go like 4 reps, then 2 reps, then my 1RM. Should I not be lifting like this??
yes I agree with Cbear I think if I keep up on my food log, which i started in the strong women forums as well, and keep working out… it’ll all help in the long run!!
Please check out my food log and help me with some suggestions on how to flatten my belly. everyone has told me flatting the stomach is all about diet, thats why ive started my food log to keep track of evrything and get suggestions.[/quote]
Wait, where did you put your food log? Too many threads! LOL
Regarding 1RM bodybuilders do not typically EVER lift to a 1RM as that is not the most effective way to build a physiqe. I doubt most Bodybuilders even know what their 1RM is. I don’t know mine.
If you like lifting to a 1RM, hey, go for it do what you like!
As far as lifting such heavy weights… if you follow a set/rep structure like what i describe above each one of those sets should feel EXTREMELY EXTREMELY Heavy. You will be pushing every workout to the max and imroving each one over the last making every workout a PR.
Powerlifters might lift to a 1RM every workout I don’t know.
[quote]Hallowed wrote:
Powerlifters might lift to a 1RM every workout I don’t know.[/quote]
That’s the basis of the conjugate method (Westside Barbell) for the max effort days, of which there are two, upper body (bench) and lower body (squat) per week. Three or four singles are completed at 90% of the day’s max, often times working for a new PR. However, the main lift that is “maxed” on is cycled every few weeks, so while the max lift always incorporates components of the three main powerlifting lifts (squat, bench, deadlift), it won’t be those exact lifts every “cycle” (could be floor press, 2,3,4 board press, bench with chains/bands, etc. for bench and GM, deadlift from a platform, various box height squats, etc.)
Sprints.
Box squats
Reverse hyper
Stiff leg/romanian DL.
Also perfect drug, thanks for a great post with the glute activation thing, good stuff there.
It is called “food log” in the powerful women category
BOOM!
[quote]CBear84 wrote:
[quote]ThePerfectDrug wrote:
you want somethin like this? 
SQUEEEEEZE it![/quote]
and dis. bite it![/quote]
eat da ass first then the nom nom cupcakies
[quote]Hallowed wrote:
BOOM![/quote]
x-wow~
hip thrusts, baby… they will add measures to your ass!
Sprinting built my ass up, but I also have a huge ass genetically.
I want a bigger butt also… I hit the gym about 5 days a week. I have great workouts. I do lots and lots of legs n glutes but it’s not getting any bigger. Is it bc my body fat is so low? And yes I eat. A lot!
[quote]Shehulk86 wrote:
I want a bigger butt also… I hit the gym about 5 days a week. I have great workouts. I do lots and lots of legs n glutes but it’s not getting any bigger. Is it bc my body fat is so low? And yes I eat. A lot! [/quote]
lets see the booty
Romanian deads, sumo stance.
Hip thrusts.
Pics or GTFO.
/thread