Looking for exercise advice

canteronkat

Hi everyone,

Just quick question about building lean tight muscles, creating that peach looking butt. What is the best exercises?

I have been given conflicting advice and I'm wondering what everyone else thinks is the best way to go about this.

One advice has told me to do heavy weights to the point it is hard to get to rep 6? That is how heavy the weight should be otherwise it is pointless.

Other advice is to do a lighter weight but a lot more reps, to the point my muscle fatigues.

Advice???

Sued0nim

Brett Contreras Strong Curves programme tends to be go to advice for glutes

But generally squats, deadlifts, hip thrusts, kickbacks, lunges

And progressively heavier..I go lighter when working on form, range of movement or rehabing

Personally I generally train in the 8-12 rep weight range, but I superset

It's all about progression and yes heavier the better ..lighter and more is generally for endurance training.

I'm not convinced there is a hypertrophic rep range for untrained or novices TBH

heybales

5-20 reps.
2 - 5 sets.

Whatever you got time for, that still allows for a good workout.
Actually, keep a mix going to keep it interesting - that has shown good benefit too.

high or low reps both leads to same effect if done right - almost fatigue on last reps of last set.
So that's the same if you want positive benefit.

As to it leading to lean tight muscles?

Lean as in little fat - unless doing endurance cardio where fat actually in the muscle belly is beneficial - any muscle you build is going to be as lean as your genetics and location of it allows.

Perhaps you are confusing it with bulking where you will gain some fat - but not in the muscle, rather somewhere on the body, on top of muscle somewhere. May not even be what muscle you are building.

As far as tight - then don't stretch. But that could cause limited flexibility and problems with good form movements - so tight to an extent is good, but should be lose enough to move well.

Perhaps tight is in contrast to hanging skin or fat flapping around.

But you could have muscle underneath, and still have that on top.

That's why all the strength training in the world won't show muscle off if you've got too much fat on top of it, gained or never lost.

So diet may need to be part of the mix. At least fat with muscle underneath usually appears more firm.

Some people also have big enough muscle that if not flexed will flap somewhat too - so might think about what you mean by that.