lost my booty to cardio :(
alexdecoffe
Posts: 2
Without meaning to ive completley lost my *kitten*, im still only begginig my fitness journey so any tips or suggestions on where to start are appreciared, because honestly im clueless!
How many times a week should i work legs/butt?
And what exercizes or workout routines have you gotten the best results from?
How many times a week should i work legs/butt?
And what exercizes or workout routines have you gotten the best results from?
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Replies
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You'd probably be best checking out a Bret Contreras routine - he seems pretty obsessed with glute hypertrophy.0
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get into squats or preferably a full on lifting routine try 5x5 or new rules of lifting or there's loads of free ones on various websites, get to google.0
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This content has been removed.
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Another vote for Bret Contreras' Strong Curves.0
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Strangely enough I've had the same problem. Keeping a calorie deficit for fat loss while continuing to weight train left me with the realization that all dat was all fat. I've never really gotten good activation with anything except hip thrusts. So turning to Bret and adding in some glute specific work.0
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Strong Curves
Bret is the 'Glute Guy' after all.
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I would say every other day, do the exercises to build your butt (squats, lunges, pelvic lifts, etc.). On the "off" days, muscle has to rest and repair so you build it up rather than breaking it down.0
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Agree with the Strong Curves program, and while there is a PDF of the exercises online, I'd really recommend getting the book. The intro discusses a lot about glute activation as well as eating at a surplus to build the booty and how to deal with some of the mental issues of considering bulking.0
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arditarose wrote: »
It's debatable. For newbs in a slight deficit, they might see some action. Nobody really knows.
Obese people, too. Previously trained people returning after a long layoff.
If you're already half-way trained, then a cal surplus is going to get you meaningful hypertrophy on the right routine. Or else you may end up spinning your wheels...
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arditarose wrote: »
It's debatable. For newbs in a slight deficit, they might see some action. Nobody really knows.
Obese people, too. Previously trained people returning after a long layoff.
If you're already half-way trained, then a cal surplus is going to get you meaningful hypertrophy on the right routine. Or else you may end up spinning your wheels...
Okay, right. As I am currently spinning my wheels. Blargh.0 -
arditarose wrote: »arditarose wrote: »
It's debatable. For newbs in a slight deficit, they might see some action. Nobody really knows.
Obese people, too. Previously trained people returning after a long layoff.
If you're already half-way trained, then a cal surplus is going to get you meaningful hypertrophy on the right routine. Or else you may end up spinning your wheels...
Okay, right. As I am currently spinning my wheels. Blargh.
Well, notice I say may. There are people outside of the normally cited groups who claim muscular growth eating at a slight deficit or at maintenance but they are normally following convoluted eating/training protocols such as UD2.0 or Leangains. And such things are slow and require strict adherence to the protocol over a long stretch (if they indeed produce the results that are claimed). It's just easier/quicker to bulk and then cut and learn to be ok with stashing some fat and then dropping it afterwards0 -
arditarose wrote: »arditarose wrote: »
It's debatable. For newbs in a slight deficit, they might see some action. Nobody really knows.
Obese people, too. Previously trained people returning after a long layoff.
If you're already half-way trained, then a cal surplus is going to get you meaningful hypertrophy on the right routine. Or else you may end up spinning your wheels...
Okay, right. As I am currently spinning my wheels. Blargh.
Using the muscles will help them maintain the mass that you have, but the strong curves does recommend that to "build the glutes" you have to eat at the surplus. I ran the program on a deficit, and I do love the changes in my *kitten*, but I can't say it would be any different really than if I'd just continued to run strong lifts. And in fact, I've gone back to strong lifts because I've missed the simplicity of the program. But, I may add in some glute bridges and hip thrusts every now and then because I did enjoy those.0 -
arditarose wrote: »arditarose wrote: »
It's debatable. For newbs in a slight deficit, they might see some action. Nobody really knows.
Obese people, too. Previously trained people returning after a long layoff.
If you're already half-way trained, then a cal surplus is going to get you meaningful hypertrophy on the right routine. Or else you may end up spinning your wheels...
Okay, right. As I am currently spinning my wheels. Blargh.
Well, notice I say may. There are people outside of the normally cited groups who claim muscular growth eating at a slight deficit or at maintenance but they are normally following convoluted eating/training protocols such as UD2.0 or Leangains. And such things are slow and require strict adherence to the protocol over a long stretch (if they indeed produce the results that are claimed). It's just easier/quicker to bulk and then cut and learn to be ok with stashing some fat and then dropping it afterwards
No no, I meant I agree with you. I'm out of noob juice and I've been spinning my wheels. My butt it just too fat to bulk I think.0 -
arditarose wrote: »arditarose wrote: »
It's debatable. For newbs in a slight deficit, they might see some action. Nobody really knows.
Obese people, too. Previously trained people returning after a long layoff.
If you're already half-way trained, then a cal surplus is going to get you meaningful hypertrophy on the right routine. Or else you may end up spinning your wheels...
Okay, right. As I am currently spinning my wheels. Blargh.
Using the muscles will help them maintain the mass that you have, but the strong curves does recommend that to "build the glutes" you have to eat at the surplus. I ran the program on a deficit, and I do love the changes in my *kitten*, but I can't say it would be any different really than if I'd just continued to run strong lifts. And in fact, I've gone back to strong lifts because I've missed the simplicity of the program. But, I may add in some glute bridges and hip thrusts every now and then because I did enjoy those.
Ah, this is what I was interested in. So you did try it on a deficit, and it's not really worth it. I've had really good luck eating at a deficit and lifting, but I'm getting tired and weak and haven't seen much change in awhile. Don't mean to hijack this thread though!0 -
arditarose wrote: »arditarose wrote: »arditarose wrote: »
It's debatable. For newbs in a slight deficit, they might see some action. Nobody really knows.
Obese people, too. Previously trained people returning after a long layoff.
If you're already half-way trained, then a cal surplus is going to get you meaningful hypertrophy on the right routine. Or else you may end up spinning your wheels...
Okay, right. As I am currently spinning my wheels. Blargh.
Well, notice I say may. There are people outside of the normally cited groups who claim muscular growth eating at a slight deficit or at maintenance but they are normally following convoluted eating/training protocols such as UD2.0 or Leangains. And such things are slow and require strict adherence to the protocol over a long stretch (if they indeed produce the results that are claimed). It's just easier/quicker to bulk and then cut and learn to be ok with stashing some fat and then dropping it afterwards
No no, I meant I agree with you. I'm out of noob juice and I've been spinning my wheels. My butt it just too fat to bulk I think.
Yeah, it's all very tricky to know when to bulk and cut. And even if you do each thing at the right time, with the right training and nail the diet, you still have to come to terms with the fat gain. Mental aspect is the hard aspect...0 -
arditarose wrote: »arditarose wrote: »arditarose wrote: »
It's debatable. For newbs in a slight deficit, they might see some action. Nobody really knows.
Obese people, too. Previously trained people returning after a long layoff.
If you're already half-way trained, then a cal surplus is going to get you meaningful hypertrophy on the right routine. Or else you may end up spinning your wheels...
Okay, right. As I am currently spinning my wheels. Blargh.
Using the muscles will help them maintain the mass that you have, but the strong curves does recommend that to "build the glutes" you have to eat at the surplus. I ran the program on a deficit, and I do love the changes in my *kitten*, but I can't say it would be any different really than if I'd just continued to run strong lifts. And in fact, I've gone back to strong lifts because I've missed the simplicity of the program. But, I may add in some glute bridges and hip thrusts every now and then because I did enjoy those.
Ah, this is what I was interested in. So you did try it on a deficit, and it's not really worth it. I've had really good luck eating at a deficit and lifting, but I'm getting tired and weak and haven't seen much change in awhile. Don't mean to hijack this thread though!
I had great changes, but as I said, since I was losing weight, the fat loss could account for the changes, and I can't say if just doing squats and deadlifts in strong lifts would have produced better/same/worse results than the squat and deadlift variations with accessory work in strong curves.
If your current program is not giving you the results you want and if you're feeling very meh about it, it might be worth changing up your program in general for the mental reinvigoration (is that a word?). It's why I changed up programs. I was mentally very frustrated with strong lifts and getting bored.
Strong curves was a great program, and served it's purpose for me, but with all the variants of lifts and stuff, I really started missing some simplicity, and so I wanted to go back to strong lifts (plus, I've been not squatting and deadlifting for 7-8 months because of a tailbone injury, and so I really just want to do them again).
It might be worth running the program. Because you seem to have more knowledge about lifting in general compared to the OP, you could likely get away with just looking up the PDF and running the program itself without the context of the entire book.0 -
arditarose wrote: »arditarose wrote: »arditarose wrote: »
It's debatable. For newbs in a slight deficit, they might see some action. Nobody really knows.
Obese people, too. Previously trained people returning after a long layoff.
If you're already half-way trained, then a cal surplus is going to get you meaningful hypertrophy on the right routine. Or else you may end up spinning your wheels...
Okay, right. As I am currently spinning my wheels. Blargh.
Using the muscles will help them maintain the mass that you have, but the strong curves does recommend that to "build the glutes" you have to eat at the surplus. I ran the program on a deficit, and I do love the changes in my *kitten*, but I can't say it would be any different really than if I'd just continued to run strong lifts. And in fact, I've gone back to strong lifts because I've missed the simplicity of the program. But, I may add in some glute bridges and hip thrusts every now and then because I did enjoy those.
Ah, this is what I was interested in. So you did try it on a deficit, and it's not really worth it. I've had really good luck eating at a deficit and lifting, but I'm getting tired and weak and haven't seen much change in awhile. Don't mean to hijack this thread though!
I had great changes, but as I said, since I was losing weight, the fat loss could account for the changes, and I can't say if just doing squats and deadlifts in strong lifts would have produced better/same/worse results than the squat and deadlift variations with accessory work in strong curves.
If your current program is not giving you the results you want and if you're feeling very meh about it, it might be worth changing up your program in general for the mental reinvigoration (is that a word?). It's why I changed up programs. I was mentally very frustrated with strong lifts and getting bored.
Strong curves was a great program, and served it's purpose for me, but with all the variants of lifts and stuff, I really started missing some simplicity, and so I wanted to go back to strong lifts (plus, I've been not squatting and deadlifting for 7-8 months because of a tailbone injury, and so I really just want to do them again).
It might be worth running the program. Because you seem to have more knowledge about lifting in general compared to the OP, you could likely get away with just looking up the PDF and running the program itself without the context of the entire book.
I'd be interested in running it, but I AM afraid that maybe I should just wait until I can bulk and get the full effect. As far as programming goes, I'm only on my second cycle of Wendler's 5/3/1 and doing his suggested body building assistance, so I'm really not ready to change programs up. I feel more "meh" about the fact that I want to move more weight but it's been slow going on this deficit.
Anyway, I'm putting my thoughts together because I really should make my own thread this week.0 -
Actually I dont think Bret recommends bulking or eating at surplus, either slight deficit or maintenance in his book and web if I'm not mistaken. However, most decide to run it at a bulk for faster/optimal results. For me bulking was my best option, I had to rebuild from the ground up so to speak.
Edit to add this article by Bret:
http://bretcontreras.com/to-bulk-and-cut-or-not/0 -
arditarose wrote: »arditarose wrote: »arditarose wrote: »arditarose wrote: »
It's debatable. For newbs in a slight deficit, they might see some action. Nobody really knows.
Obese people, too. Previously trained people returning after a long layoff.
If you're already half-way trained, then a cal surplus is going to get you meaningful hypertrophy on the right routine. Or else you may end up spinning your wheels...
Okay, right. As I am currently spinning my wheels. Blargh.
Using the muscles will help them maintain the mass that you have, but the strong curves does recommend that to "build the glutes" you have to eat at the surplus. I ran the program on a deficit, and I do love the changes in my *kitten*, but I can't say it would be any different really than if I'd just continued to run strong lifts. And in fact, I've gone back to strong lifts because I've missed the simplicity of the program. But, I may add in some glute bridges and hip thrusts every now and then because I did enjoy those.
Ah, this is what I was interested in. So you did try it on a deficit, and it's not really worth it. I've had really good luck eating at a deficit and lifting, but I'm getting tired and weak and haven't seen much change in awhile. Don't mean to hijack this thread though!
I had great changes, but as I said, since I was losing weight, the fat loss could account for the changes, and I can't say if just doing squats and deadlifts in strong lifts would have produced better/same/worse results than the squat and deadlift variations with accessory work in strong curves.
If your current program is not giving you the results you want and if you're feeling very meh about it, it might be worth changing up your program in general for the mental reinvigoration (is that a word?). It's why I changed up programs. I was mentally very frustrated with strong lifts and getting bored.
Strong curves was a great program, and served it's purpose for me, but with all the variants of lifts and stuff, I really started missing some simplicity, and so I wanted to go back to strong lifts (plus, I've been not squatting and deadlifting for 7-8 months because of a tailbone injury, and so I really just want to do them again).
It might be worth running the program. Because you seem to have more knowledge about lifting in general compared to the OP, you could likely get away with just looking up the PDF and running the program itself without the context of the entire book.
I'd be interested in running it, but I AM afraid that maybe I should just wait until I can bulk and get the full effect. As far as programming goes, I'm only on my second cycle of Wendler's 5/3/1 and doing his suggested body building assistance, so I'm really not ready to change programs up. I feel more "meh" about the fact that I want to move more weight but it's been slow going on this deficit.
Anyway, I'm putting my thoughts together because I really should make my own thread this week.
I run wendlers and Strong curves (the 3 day lower body routine), if that's any good to you.
I've thrown in the first day on a Sunday then I run Wendlers for the normal 4 days using day 2 and 3 of strong curves for DL and squat assistance.
Like others said, you probably won't build muscle without a surplus BUT if DL and squats haven't really been activating your glutes there might be some gains to be had - newbie butt gains =D
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arditarose wrote: »arditarose wrote: »arditarose wrote: »arditarose wrote: »
It's debatable. For newbs in a slight deficit, they might see some action. Nobody really knows.
Obese people, too. Previously trained people returning after a long layoff.
If you're already half-way trained, then a cal surplus is going to get you meaningful hypertrophy on the right routine. Or else you may end up spinning your wheels...
Okay, right. As I am currently spinning my wheels. Blargh.
Using the muscles will help them maintain the mass that you have, but the strong curves does recommend that to "build the glutes" you have to eat at the surplus. I ran the program on a deficit, and I do love the changes in my *kitten*, but I can't say it would be any different really than if I'd just continued to run strong lifts. And in fact, I've gone back to strong lifts because I've missed the simplicity of the program. But, I may add in some glute bridges and hip thrusts every now and then because I did enjoy those.
Ah, this is what I was interested in. So you did try it on a deficit, and it's not really worth it. I've had really good luck eating at a deficit and lifting, but I'm getting tired and weak and haven't seen much change in awhile. Don't mean to hijack this thread though!
I had great changes, but as I said, since I was losing weight, the fat loss could account for the changes, and I can't say if just doing squats and deadlifts in strong lifts would have produced better/same/worse results than the squat and deadlift variations with accessory work in strong curves.
If your current program is not giving you the results you want and if you're feeling very meh about it, it might be worth changing up your program in general for the mental reinvigoration (is that a word?). It's why I changed up programs. I was mentally very frustrated with strong lifts and getting bored.
Strong curves was a great program, and served it's purpose for me, but with all the variants of lifts and stuff, I really started missing some simplicity, and so I wanted to go back to strong lifts (plus, I've been not squatting and deadlifting for 7-8 months because of a tailbone injury, and so I really just want to do them again).
It might be worth running the program. Because you seem to have more knowledge about lifting in general compared to the OP, you could likely get away with just looking up the PDF and running the program itself without the context of the entire book.
I'd be interested in running it, but I AM afraid that maybe I should just wait until I can bulk and get the full effect. As far as programming goes, I'm only on my second cycle of Wendler's 5/3/1 and doing his suggested body building assistance, so I'm really not ready to change programs up. I feel more "meh" about the fact that I want to move more weight but it's been slow going on this deficit.
Anyway, I'm putting my thoughts together because I really should make my own thread this week.
I run wendlers and Strong curves (the 3 day lower body routine), if that's any good to you.
I've thrown in the first day on a Sunday then I run Wendlers for the normal 4 days using day 2 and 3 of strong curves for DL and squat assistance.
Like others said, you probably won't build muscle without a surplus BUT if DL and squats haven't really been activating your glutes there might be some gains to be had - newbie butt gains =D
Ah! Beautiful advice/information. Me thinks I shall start going into maintenance and try this. I actually might start the routine this way TODAY. I just have to read the strong curves program, I have no work so maybe I can get it done. I'm tired of fussing over the scale and I honestly don't want my butt to get any smaller, just...better.0 -
arditarose wrote: »arditarose wrote: »arditarose wrote: »arditarose wrote: »arditarose wrote: »
It's debatable. For newbs in a slight deficit, they might see some action. Nobody really knows.
Obese people, too. Previously trained people returning after a long layoff.
If you're already half-way trained, then a cal surplus is going to get you meaningful hypertrophy on the right routine. Or else you may end up spinning your wheels...
Okay, right. As I am currently spinning my wheels. Blargh.
Using the muscles will help them maintain the mass that you have, but the strong curves does recommend that to "build the glutes" you have to eat at the surplus. I ran the program on a deficit, and I do love the changes in my *kitten*, but I can't say it would be any different really than if I'd just continued to run strong lifts. And in fact, I've gone back to strong lifts because I've missed the simplicity of the program. But, I may add in some glute bridges and hip thrusts every now and then because I did enjoy those.
Ah, this is what I was interested in. So you did try it on a deficit, and it's not really worth it. I've had really good luck eating at a deficit and lifting, but I'm getting tired and weak and haven't seen much change in awhile. Don't mean to hijack this thread though!
I had great changes, but as I said, since I was losing weight, the fat loss could account for the changes, and I can't say if just doing squats and deadlifts in strong lifts would have produced better/same/worse results than the squat and deadlift variations with accessory work in strong curves.
If your current program is not giving you the results you want and if you're feeling very meh about it, it might be worth changing up your program in general for the mental reinvigoration (is that a word?). It's why I changed up programs. I was mentally very frustrated with strong lifts and getting bored.
Strong curves was a great program, and served it's purpose for me, but with all the variants of lifts and stuff, I really started missing some simplicity, and so I wanted to go back to strong lifts (plus, I've been not squatting and deadlifting for 7-8 months because of a tailbone injury, and so I really just want to do them again).
It might be worth running the program. Because you seem to have more knowledge about lifting in general compared to the OP, you could likely get away with just looking up the PDF and running the program itself without the context of the entire book.
I'd be interested in running it, but I AM afraid that maybe I should just wait until I can bulk and get the full effect. As far as programming goes, I'm only on my second cycle of Wendler's 5/3/1 and doing his suggested body building assistance, so I'm really not ready to change programs up. I feel more "meh" about the fact that I want to move more weight but it's been slow going on this deficit.
Anyway, I'm putting my thoughts together because I really should make my own thread this week.
I run wendlers and Strong curves (the 3 day lower body routine), if that's any good to you.
I've thrown in the first day on a Sunday then I run Wendlers for the normal 4 days using day 2 and 3 of strong curves for DL and squat assistance.
Like others said, you probably won't build muscle without a surplus BUT if DL and squats haven't really been activating your glutes there might be some gains to be had - newbie butt gains =D
Ah! Beautiful advice/information. Me thinks I shall start going into maintenance and try this. I actually might start the routine this way TODAY. I just have to read the strong curves program, I have no work so maybe I can get it done. I'm tired of fussing over the scale and I honestly don't want my butt to get any smaller, just...better.
Edit: I take that back. Will start on my next Wendler's cycle because I have to read the book closely.0 -
Haha the only other thing I'd say is, for the first 1-4 weeks, I only did the 20 rep deal for the first week - nobody's got time for that *kitten*
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Haha the only other thing I'd say is, for the first 1-4 weeks, I only did the 20 rep deal for the first week - nobody's got time for that *kitten*
Nothing makes me want to cry more than the high rep work in his routines. Mentally, I'm just not there; another reason I love strong lifts.0 -
Actually I dont think Bret recommends bulking or eating at surplus, either slight deficit or maintenance in his book and web if I'm not mistaken. However, most decide to run it at a bulk for faster/optimal results. For me bulking was my best option, I had to rebuild from the ground up so to speak.
Edit to add this article by Bret:
http://bretcontreras.com/to-bulk-and-cut-or-not/
Hm, I guess I need to reread the intro. I know he's all about eating enough to meet your goals, but I thought he said surplus to increase mass. And the blog post is a great read, and I've shared it a few times since he wrote it.0 -
Haha the only other thing I'd say is, for the first 1-4 weeks, I only did the 20 rep deal for the first week - nobody's got time for that *kitten*
Nothing makes me want to cry more than the high rep work in his routines. Mentally, I'm just not there; another reason I love strong lifts.
It's a real struggle getting used to higher reps. I did starting strength first and even struggled with my assistance (8-12) when I switched to Wendler's. Bret knows his stuff but he can f@ck off with his 20 reps.
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I ain't going to lie....Bret Contreras for the win. I have been doing Hip Thrust for about a month and have seen noticeable changes in my booty. Got my wife on board...BOOM! Hip Thrust for the win...always with the thrusting..always with the winning!!
Consider the case for a Glute Only Day: http://www.t-nation.com/training/flat-butt-fix
Slam Carbs after the weight training workout to get that nice pump.
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This discussion has been closed.
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