Booty Building (+ All-Around Strength Training)

peaceout_aly

arditarose wrote: »

amyrebeccah wrote: »

arditarose wrote: »

Honestly you should just do Strong Curves in a surplus. Obviously research the WHY as far as what weight/reps/sets the program has you doing-but doing a structured program will give you better results.

Quick side question about Strong Curves (which I plan to try during the summer when it's too hot to run). I plan to get the book, but just so I know now, are there modifications if you don't have cable equipment?

Poo I forget. There's gotta be though because there's a whole body weight version of the program. You might have to mix and match a bit but I wouldn't worry. Like I mentioned, I only do a few of the money lifts from it and I've seen growth of almost 2 inches already. In like 16 weeks.

Holy crap! Definitely investing in this program. I have 19 weeks until my vacation so that would be great if I could gain 2-inches by then.

arditarose

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peaceout_aly wrote: »

arditarose wrote: »

amyrebeccah wrote: »

arditarose wrote: »

Honestly you should just do Strong Curves in a surplus. Obviously research the WHY as far as what weight/reps/sets the program has you doing-but doing a structured program will give you better results.

Quick side question about Strong Curves (which I plan to try during the summer when it's too hot to run). I plan to get the book, but just so I know now, are there modifications if you don't have cable equipment?

Poo I forget. There's gotta be though because there's a whole body weight version of the program. You might have to mix and match a bit but I wouldn't worry. Like I mentioned, I only do a few of the money lifts from it and I've seen growth of almost 2 inches already. In like 16 weeks.

Holy crap! Definitely investing in this program. I have 19 weeks until my vacation so that would be great if I could gain 2-inches by then.

I might I have fat gains too, but is my butt larger? yes. lol.

singingflutelady

I personally don't do those lifts so idk. When I did strong lifts I used dumbbells for step ups. I only use the Smith for inverted rows, shrugs and sometimes kneeling squats.

Strong lifts does have an appendix of exercises so perhaps it will tell you substitutions. I know the author has a fb page (SC ladies I think) and he answers questions so maybe you could ask him?

bruhaha007

I don't think doing 15 minutes of cardio would require you to alter your diet but you could always bump up your carbs a bit. I consume protein within 30 minutes following my workout and couple that with a BCAA supplement to increase recovery time. Two hours prior to my workout I increase my nitric oxide production with a supplement that increases blood flow to the muscles which has really given me a noticeable boost in my strength.

Kimo159

Yay for barbell squats! I think you'll probably realize you like them better than the smith machine. Plus you get more core work with a barbell squat. I'd start with the bar and work up from there. I still just squat with an empty bar and work my weights up as a warm up.

In regards the other stuff on the smith machine. Do what feels comfortable but personally I don't like the smith machine for many things. I really only use it for inverted rows.

peaceout_aly

Kimo159 wrote: »

Yay for barbell squats! I think you'll probably realize you like them better than the smith machine. Plus you get more core work with a barbell squat. I'd start with the bar and work up from there. I still just squat with an empty bar and work my weights up as a warm up.

In regards the other stuff on the smith machine. Do what feels comfortable but personally I don't like the smith machine for many things. I really only use it for inverted rows.

Anxious to get to the gym tonight and try barbell squats!

peaceout_aly

ALSO - tips for using the cables? The handles that they have at my gym slide up my ankles. I'd like to do adductions and cable kick backs, but I feel like the accessories are too big for my feet.

aub6689

Banded clam shells, glute bridges, reverse lunges and stationary lunges, Bulgarian split squats, heavy back squats, stiff leg deadlifts, weighted step ups, glute kickbacks with a cable, abductor machine, squat pulses, etc.
I'd add a bit more variety so you are hitting all parts of the glutes.
Ashley Horner has an awesome trainer called 'sweetcakes'.
Amanda Latona (known as the booty queen) has videos on youtube or articles in magazines.
Katy Hearn has videos on instagram with a lot of glute focus as well.

Hope that helps!