Dat *kitten*

FindingMyPerfection
FindingMyPerfection Posts: 702 Member
in Fitness and Exercise
Calling all body builders,

I know there is no way to spot reduce but can I spot build? I want to add inches to my gluteus, and am curious how often I should train them. I have been doing sl5x5 and have seen a change in my shape, but now that I am switching to building muscle instead of losing weight I am wondering if I will see better results in my glutes if I train them hard Monday& Friday and do my upper body Wednesday.

I am also curious if I should go with a higher rep range, or is that just bro science?

Thanks in advanced for any advice.

Replies

  • wheird
    wheird Posts: 7,963 Member
    Strong Curves by Bret Contreras.

    /thread
  • Unknown
    Unknown
    This content has been removed.
  • IVMarkIV
    IVMarkIV Posts: 116
    ATG squats...*kitten* to ground, hyper trophy rep range. 1 and 1/2 squats too
  • MoreBean13
    MoreBean13 Posts: 8,701 Member
    Hill Sprints, SLDLs, Good Mornings, Squats, Lunges, Deadlifts.

    I would personally look at a split that follows along the lines of Push (bench, OHP, dips, etc), Pull (DL, SLDLs, chins, rows), Legs (Squats, Lunges, etc)
  • FindingMyPerfection
    FindingMyPerfection Posts: 702 Member
    Thanks all for your responses. I am now looking in to he book recommended and I am liking what I see. I like that it has 4 12 week programs and they are leveled.

    I love squats and have been doing them 3x a week but I haven't worked up the flexability to go past a full squat. I'm working on lunges, I feel silly because I have some serous balance issues wih these.

    I hope to have an *kitten* success/comparison thread in 12 weeks! :bigsmile:
  • lockedcj7
    lockedcj7 Posts: 257 Member
    I have no idea if it works or if it's just bro science but I'm in love with the commercial for Brazil Butt Lift. :drinker:
  • geekyjock76
    geekyjock76 Posts: 2,720 Member
    You need to do hypertrophy training then, and on a calorie surplus if you want to maximize muscle gains anywhere. With that being said, read the following research review on the influence o training f frequency, intensity and volume on whole muscle cross-sectional area. Focus on sections 2.1.0 to 2.1.5. and the table in 4.12.

    http://www.carblesspostworkout.com/uploads/4/8/2/9/4829089/hypertrofie_training_review.pdf
  • mustgetmuscles1
    mustgetmuscles1 Posts: 3,346 Member
    Strong Curves by Bret Contreras.

    /thread

    In case you missed it.
  • katiehrgovic
    katiehrgovic Posts: 32 Member
    Strong Curves by Bret Contreras.

    /thread


    This^

    Haven't read his book but I follow him on Instagram ... LOVE hip-thrusts (or as I like to call them "Humping the Sky")

    Started with about 50-70lbs, now up to 100lbs on a barbell for hip-thrusts. Great glute builder... You'll feel the booty pump and its awesome.

    So my fave booty-builders are

    Hip-Thrusts

    lunges (use a smith machine for your balance issues, I have that issue too)

    squats

    Deadlifts

    Sumo-deadlifts

    low cable glute kick-backs (squeeeeezeeeee!)

    use the butt blaster machine if your gym has one, mine doesn't so I use the lying leg curl machine -like in this post- http://www.doubletakedebate.com/uncategorized/jess-the-mess-booty-werk/

    hip abductor gives a good pump

    make sure you're eating enough as well because your butt won't grow on salad & chicken 3 times a day ;)
  • FindingMyPerfection
    FindingMyPerfection Posts: 702 Member
    Strong Curves by Bret Contreras.

    /thread


    This^

    Haven't read his book but I follow him on Instagram ... LOVE hip-thrusts (or as I like to call them "Humping the Sky")

    Started with about 50-70lbs, now up to 100lbs on a barbell for hip-thrusts. Great glute builder... You'll feel the booty pump and its awesome.

    So my fave booty-builders are

    Hip-Thrusts

    lunges (use a smith machine for your balance issues, I have that issue too)

    squats

    Deadlifts

    Sumo-deadlifts

    low cable glute kick-backs (squeeeeezeeeee!)

    use the butt blaster machine if your gym has one, mine doesn't so I use the lying leg curl machine -like in this post- http://www.doubletakedebate.com/uncategorized/jess-the-mess-booty-werk/

    hip abductor gives a good pump

    make sure you're eating enough as well because your butt won't grow on salad & chicken 3 times a day ;)
    Thanks for the smith tip I think that will be great till I find my balance.

    I just finished my cut so I am excited to be eating all the food! :bigsmile:
  • Warchortle
    Warchortle Posts: 2,197 Member
    Deadlifts.. but a lot of people do it wrong and only activate glutes for the lockout. You should be using your glutes at the bottom of the lift as well... possibly wide stance squats I dunno... I think glute bridges would be better probably.
  • Will_Thrust_For_Candy
    Will_Thrust_For_Candy Posts: 6,109 Member
    Strong Curves by Bret Contreras.

    /thread

    In case you missed it.

    Just in case you missed it....twice.

    If you want the best *kitten* ever you need to buy this book and follow the program. I have it and it's my bible, Bret is my God.

    /end thread
  • FindingMyPerfection
    FindingMyPerfection Posts: 702 Member
    Strong Curves by Bret Contreras.

    /thread

    In case you missed it.

    Just in case you missed it....twice.

    If you want the best *kitten* ever you need to buy this book and follow the program. I have it and it's my bible, Bret is my God.

    /end thread
    Has not been missed I fact I read many reviews since it was suggested and will be picking it up tomorrow. :drinker:
  • vanguardfitness
    vanguardfitness Posts: 720 Member
    Squats, deads etc like everyone else mentioned.

    But, being born with a flat *kitten* I've noticed a higher rep deadlift routine worked great for me on top of alleviating some hip and low back pain from going so heavy. I used to do about 275 20 times with 2 minute rest. It was hard. I've also done 20 rep squats once in awhile which are also completely ridiculous and I don't recommend you do those frequently
  • Will_Thrust_For_Candy
    Will_Thrust_For_Candy Posts: 6,109 Member
    Strong Curves by Bret Contreras.

    /thread

    In case you missed it.

    Just in case you missed it....twice.

    If you want the best *kitten* ever you need to buy this book and follow the program. I have it and it's my bible, Bret is my God.

    /end thread
    Has not been missed I fact I read many reviews since it was suggested and will be picking it up tomorrow. :drinker:

    YAY! You won't regret it at all! His programming is awesome!
  • hannah_ryann
    hannah_ryann Posts: 259 Member
    Strong Curves by Bret Contreras.

    /thread

    QFT. Barbell hip thrusts have changed my life and my *kitten*. Bret Contreras knows what he's talking about.

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