I’d say my butt has certainly bubbled in the last couple of months.
sumo deads (focus on keeping hips down)
squats
cable pull throughs
bridges
all done with heavy weight low reps in the 6-8 rep zone or even less.
Cal, take the routine Bre posted in the bigger butt thread and smash it together with Sumo deads and you’re guarantee sore butt. I’ve done it for the last few weeks and oh my sitting is not always fun.
Hallowed - cardio is swimming and rowing at the moment - I’ve got a busted foot (I’d be doing sprints, otherwise. Can’t do lunges either). There’s no stair mill at the gym - I don’t think I’ve ever seen one of these in England. Closest thing they have is the Precor cross trainers but fuck those are boring!
I know KB swings make my arse sore - maybe I should make myself do them daily. I’m not sure muscle tone is the problem, though - my arse is quite big and round from the side, but the back view isn’t pretty.
This was taken in Feb 2010 but you get the general idea.
[quote]Cal Jones wrote:
Hallowed - cardio is swimming and rowing at the moment - I’ve got a busted foot (I’d be doing sprints, otherwise. Can’t do lunges either). There’s no stair mill at the gym - I don’t think I’ve ever seen one of these in England. Closest thing they have is the Precor cross trainers but fuck those are boring!
I know KB swings make my arse sore - maybe I should make myself do them daily. I’m not sure muscle tone is the problem, though - my arse is quite big and round from the side, but the back view isn’t pretty.
This was taken in Feb 2010 but you get the general idea.[/quote]
doing goblet squats with a KB also does the butt good 
[quote]Cal Jones wrote:
Hallowed - cardio is swimming and rowing at the moment - I’ve got a busted foot (I’d be doing sprints, otherwise. Can’t do lunges either). There’s no stair mill at the gym - I don’t think I’ve ever seen one of these in England. Closest thing they have is the Precor cross trainers but fuck those are boring!
I know KB swings make my arse sore - maybe I should make myself do them daily. I’m not sure muscle tone is the problem, though - my arse is quite big and round from the side, but the back view isn’t pretty.
This was taken in Feb 2010 but you get the general idea.[/quote]
Hi Cal!! I know that you have problems executing the barbell back squat due to lower back, issues, yes? A great choice for you may be to start training your one-legged squats. Here is a great article.
I did the first day in the suggested progression first on my lower body day, and my ass got more sore than it has been in a long while!! Something I really like to do for my glutes is to employ the same method I use with my triceps I will finish my leg day with long sets of movements that are specifically contracting-style movements followed by stretching style movements. I will go first for some long sets of glute bridges(15-20 reps) or hip thrusts and then very last I will do something with a long, stretching range of motion for the glutes like some light dumbbell straight leg deadlifts, goodmornings, or reverse hyperextensions(12-15reps). If you have already trained your legs to fatigue, about 2 sets of each will do the trick!
[quote]Cal Jones wrote:
Hallowed - cardio is swimming and rowing at the moment - I’ve got a busted foot (I’d be doing sprints, otherwise. Can’t do lunges either). There’s no stair mill at the gym - I don’t think I’ve ever seen one of these in England. Closest thing they have is the Precor cross trainers but fuck those are boring!
I know KB swings make my arse sore - maybe I should make myself do them daily. I’m not sure muscle tone is the problem, though - my arse is quite big and round from the side, but the back view isn’t pretty.
This was taken in Feb 2010 but you get the general idea.[/quote]
You have a very similar build in the assall area as I do. I hate to be the bear of bad news but that may just be how you are built. I can do a shit ton of glute stuff including sumo deads and BB hip thrusters and although my ass has bubbled out a bit, it’s still wide. Even when I was below 13% bf, I had saddle bags and cellulite. My face looked like a grey hound but my saddle bags remained.
I look at all the cute bubble butts on people like BG and hate everyone 
Damn it, Ouro, I thought that might be the case. I’ve had cellulite since puberty hit. I noticed I have the beginnings of upper abs in the mirror this evening - it looks as though I will have abs and a fat arse at the same time.
It’s funny - I’ve seen a lot of these amazing physique transformations around the web (including some ladies on here) and pretty much all of them held fat around the middle or all over. I don’t think I’ve ever seen a pear-shaped woman transform into anything other than a slightly smaller pear-shaped woman. If anyone can prove me wrong, then please provide a link - I could do with the inspiration.
I have a theory that huge (not just big) hips are counter-productive to a shapely ass on a white woman and you have some breath-taking ones. I’m really curious what you can do to get around that.
^ probably defining the X-shape even more.
[quote]mom-in-MD wrote:
^ probably defining the X-shape even more. [/quote]
Agreed. I am also a huge fan of estrogen modulation via supplements. I feel that it has made a bit of a difference for me. Unfortunately, as we age we lose the tautness of our collagen and elastin. This causes the dreaded ‘butt droop’. Can’t really fix the skin issue too much without a body lift
EDIT: I forgot to add, that I don’t really see any cellulite here Cal. The texture of your skin is actually enviable.
I see no cellulite either. I see a cute butt. Sorry. Its cuter than mine for sure!
Cable pull throughs are one of my coach’s favorites and he is known as. “The Ass Whisperer”
[quote]Doc L wrote:
[quote]mom-in-MD wrote:
^ probably defining the X-shape even more. [/quote]
Agreed. I am also a huge fan of estrogen modulation via supplements. I feel that it has made a bit of a difference for me. Unfortunately, as we age we lose the tautness of our collagen and elastin. This causes the dreaded ‘butt droop’. Can’t really fix the skin issue too much without a body lift
EDIT: I forgot to add, that I don’t really see any cellulite here Cal. The texture of your skin is actually enviable.[/quote]
I don’t see any cellulite on Cal either. She’s just the general shape as I am. Sadly I do have cellulite and have since I was 14. I don’t consider myself pear shaped. I’m more x-shaped since I have broad shoulders and a narrow waist. I’m generally very fortunate in my build with the exception of that one area. Luckily, I don’t worry about it enough that I won’t make an ass shaking video after training for my guy.
I’d like to know what supplements you take to modulate estrogen. For my age, my skin is in good shape. Lifting makes a big difference but I’m wondering if it would help with mood; you know, bitch moderation.
[quote]ouroboro_s wrote:
[quote]Doc L wrote:
[quote]mom-in-MD wrote:
^ probably defining the X-shape even more. [/quote]
Agreed. I am also a huge fan of estrogen modulation via supplements. I feel that it has made a bit of a difference for me. Unfortunately, as we age we lose the tautness of our collagen and elastin. This causes the dreaded ‘butt droop’. Can’t really fix the skin issue too much without a body lift
EDIT: I forgot to add, that I don’t really see any cellulite here Cal. The texture of your skin is actually enviable.[/quote]
I don’t see any cellulite on Cal either. She’s just the general shape as I am. Sadly I do have cellulite and have since I was 14. I don’t consider myself pear shaped. I’m more x-shaped since I have broad shoulders and a narrow waist. I’m generally very fortunate in my build with the exception of that one area. Luckily, I don’t worry about it enough that I won’t make an ass shaking video after training for my guy.
I’d like to know what supplements you take to modulate estrogen. For my age, my skin is in good shape. Lifting makes a big difference but I’m wondering if it would help with mood; you know, bitch moderation.[/quote]
DIM and Calcium-D-Glucarate are the main two that I take. Plus fiber and a good liver support formula. As for bitch moderation a bottle of wine and a good fuck are honestly what I suggest :).
All kidding aside, I am what is referred to as ‘estrogen dominant’. Fibroids, fibrocystic breast disease etc so this approach seems to work for me… If you are looking for more ‘mood balancing’ perimenopausal stuff (without a history of breast and ovarian cancer) then a different approach may be more appropriate for you. Feel free to PM me.
I have cellulite but it’s not that bad, I guess, and the flash has blanched it out in the photo.
Doc, I’d be interested in hearing more about your hormone balancing. My mother suffered with awful fibroids and I got her big boxy hips (thanks, mum) so I’m concerned I’ll go the same way. I just did a quick search on those supplements and they’re pretty expensive but if you think they’re really effective I’d go for it as it’s better than having my uterus scraped out.
Let me also say please, ladies NO SOY NO FUCKING SOY OF ANY KIND EVER EVER EVER.
[quote]Hallowed wrote:
Let me also say please, ladies NO SOY NO FUCKING SOY OF ANY KIND EVER EVER EVER.[/quote]
x elebenty brazillionz
No, I avoid soy like the plague (other than soy sauce, which is fermented, therefore doesn’t have the same effect). Soy is nasty stuff.
[quote]Cal Jones wrote:
No, I avoid soy like the plague (other than soy sauce, which is fermented, therefore doesn’t have the same effect). Soy is nasty stuff.[/quote]
I was just going to say the same thing. Sometimes you just want a good stir fry and you have to tolerate the poofy water retention from the astronomical sodium goodness that comes from soy sauce.
Other soy, not at all.
Yes good correction! Fermented soy ok I think that also allows miso. Uh, don’t like so never confirmed officially but pretty sure its fermented also.
Yup, Miso is OK. It also contains seaweed, which is good for thyroid.
Talking of which, I bought some kelp tablets today. Some people seem to think they help so I’m giving them a whirl.