Butt Exercises. Are they necessary?
LolaKarwowski
Posts: 217 Member
I eat a balanced diet.
Lift heavy.
Are squats + dead-lifts enough to make my friend grow?
Lift heavy.
Are squats + dead-lifts enough to make my friend grow?
0
Replies
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Depends on your diet, genetics, technique variations and desired goals.
So...maybe?
Long story short, is your butt growing at a satisfactory rate? If no, more glute volume and more calories. If yes, then proceed as normal.0 -
From a function POV, weak glutes can contribute to knee problems, so at least some bridging would be helpful.
Check out Strong Curves, that is *the* program for that0 -
Depends on your diet, genetics, technique variations and desired goals.
So...maybe?
Long story short, is your butt growing at a satisfactory rate? If no, more glute volume and more calories. If yes, then proceed as normal.
Since starting my lifting journey, I really haven't thought about it. My main focus has been my arms + abs. I think it's too early to see any difference in my body other than maybe a smaller belly. Too much fat to see gains. However, now that it is on my mind I'd like to starting adding exercises now rather than later.
Why more calories?
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LolaKarwowski wrote: »Depends on your diet, genetics, technique variations and desired goals.
So...maybe?
Long story short, is your butt growing at a satisfactory rate? If no, more glute volume and more calories. If yes, then proceed as normal.
Since starting my lifting journey, I really haven't thought about it. My main focus has been my arms + abs. I think it's too early to see any difference in my body other than maybe a smaller belly. Too much fat to see gains. However, now that it is on my mind I'd like to starting adding exercises now rather than later.
Why more calories?
to grow the muscle you have to provide your body with a surplus of energy. without a surplus of energy, your butt isn't going to grow...
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LolaKarwowski wrote: »Depends on your diet, genetics, technique variations and desired goals.
So...maybe?
Long story short, is your butt growing at a satisfactory rate? If no, more glute volume and more calories. If yes, then proceed as normal.
Since starting my lifting journey, I really haven't thought about it. My main focus has been my arms + abs. I think it's too early to see any difference in my body other than maybe a smaller belly. Too much fat to see gains. However, now that it is on my mind I'd like to starting adding exercises now rather than later.
Why more calories?
More calories were suggested since you said you want to grow your bum. So, that's building muscle and it requires calories.
If you're losing fat, then the exercises will help retain what you have. Once I hit maintenance and started recomp, I added weighted and one-leg hip thrusts.0 -
Not completely. Squats and deadlifts don't hit the flutes as thoroughly as many people think. Take your butt to bretcontreras.com0
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So in working a particular muscle group we are actually creating tears in the fiber. We repair when we rest so be diligent with getting a good amount of sleep. Also, make sure to eat enough. The first calories we eat are used to fuel our daily needs like keeping your heart beating and brain thinking. If we go into deficit it starts to go to our fuel centers like fat and muscle. So to "grow" a butt you need to add calories like good proteins and carbs. Unlike decreasing fat storage, increasing muscle can be spot focused. You may never have J Lo's butt but you can have the best butt for you with the right plan.0
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Not completely. Squats and deadlifts don't hit the flutes as thoroughly as many people think. Take your butt to bretcontreras.com
The Glutes are the primary mover during the concentric portion of the Squat and have the highest peak activation. Now it would be very true to say that they don't hit the hamstrings as much as some think.0 -
Sam_I_Am77 wrote: »Not completely. Squats and deadlifts don't hit the flutes as thoroughly as many people think. Take your butt to bretcontreras.com
The Glutes are the primary mover during the concentric portion of the Squat and have the highest peak activation. Now it would be very true to say that they don't hit the hamstrings as much as some think.
http://dannyomokhablog.com/2014/04/27/squats-vs-hip-thrusts-which-is-better-for-the-glutes/
Squats target lower glutes, not upper ones as much. So, while an excellent exercise, not enough by themselves to achieve max glute development. That's my only point.0 -
Sam_I_Am77 wrote: »Not completely. Squats and deadlifts don't hit the flutes as thoroughly as many people think. Take your butt to bretcontreras.com
The Glutes are the primary mover during the concentric portion of the Squat and have the highest peak activation. Now it would be very true to say that they don't hit the hamstrings as much as some think.
http://dannyomokhablog.com/2014/04/27/squats-vs-hip-thrusts-which-is-better-for-the-glutes/
Squats target lower glutes, not upper ones as much. So, while an excellent exercise, not enough by themselves to achieve max glute development. That's my only point.
And it's something I will now look into so thank you for saying something.
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I've been following this series. You might find it interesting:
Squats Versus Hip Thrusts- Part 1: EMG Activity
- Part 2: The Twin Experiment
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Another one for Strong Curves. I've been doing it for a month now and I can feel a huge difference...this is after squatting and deadlifting for years with little results.0
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Stiff leg deadlifts first
Kettle bell swings next and do them squeezing glutes on the upward swing.
They work the bum for sure. My trainer had me add those for that reason.
You will feel it. It does add hamstring and bubble bum shape.
I used to have no booty. It works.
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I'm no expert, but my butt is still sore from 1 legged leg presses two days ago.0
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LolaKarwowski wrote: »I eat a balanced diet.
Lift heavy.
Are squats + dead-lifts enough to make my friend grow?
I work my booty like CRAZY and I love her now
My booty routine consists of...
Dead lifts
Deep squat pulse, no weight
Straight leg kickbacks
Hip Thrusts
Weights squats on a Smith machine
The last one I don't know the name, but I have a barbell on my shoulders and hinge forward at the waste, back straight and using my gluteus shoot back up to a straight up position.
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Sam_I_Am77 wrote: »Not completely. Squats and deadlifts don't hit the flutes as thoroughly as many people think. Take your butt to bretcontreras.com
The Glutes are the primary mover during the concentric portion of the Squat and have the highest peak activation. Now it would be very true to say that they don't hit the hamstrings as much as some think.
http://dannyomokhablog.com/2014/04/27/squats-vs-hip-thrusts-which-is-better-for-the-glutes/
Squats target lower glutes, not upper ones as much. So, while an excellent exercise, not enough by themselves to achieve max glute development. That's my only point.Sam_I_Am77 wrote: »Not completely. Squats and deadlifts don't hit the flutes as thoroughly as many people think. Take your butt to bretcontreras.com
The Glutes are the primary mover during the concentric portion of the Squat and have the highest peak activation. Now it would be very true to say that they don't hit the hamstrings as much as some think.
http://dannyomokhablog.com/2014/04/27/squats-vs-hip-thrusts-which-is-better-for-the-glutes/
Squats target lower glutes, not upper ones as much. So, while an excellent exercise, not enough by themselves to achieve max glute development. That's my only point.
Yes, to limit ones-self to just squats alone for any strength development is not good and can lead to poor overall development. It's interesting that the author tries to average the exertion between the eccentric and the concentric, didn't entirely make sense to me. There are definitely many good ways to work your posterior.
edit: Another thing to think about this is that not everybody can squat well right out of the gate, especially those that are previously untrained and have poor glute development. In cases like that it would be wise to take 4 weeks and work on your lower body a little differently in order to progress into squats.0 -
None grew for me till I started with sumo squats and heavier bar squats. Press leg wasn't really good,well for quads...0
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Katzedernacht wrote: »None grew for me till I started with sumo squats and heavier bar squats. Press leg wasn't really good,well for quads...
The leg press is not a good exercise for anything but the quads really. Muscle activation depends a lot on the design of the machine itself, but many leg press machines start with a flexed hip position and the hips are never really allowed to extends which minimizes, if not eliminates, gluteal activation depending on the machine.
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