08-09-15, 10:40 AM | |
Join Date: Dec 2001
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Contreras addresses building the butt without building the quads and hamstrings: http://bretcontreras.com/growing-glu...wing-the-legs/ Again, be warned of the almost NSFW photos he chose to illustrate his point.
He also has many articles on other exercises for the butt that aren't necessarily strength moves like this one on using "Jane Fonda" exercises: http://bretcontreras.com/?s=jane+fonda |
08-09-15, 01:58 PM | ||
Join Date: Dec 2001
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Strong Curves had you doing full body workouts 3 times a week. Each session you work the glutes first and had about 4 exercises for the lower body. Then there would be 2 exercises per session for the upper body. The basic idea is to work the glutes a lot to build muscle and the upper body just enough to maintain muscle. The book Sharaz mentioned, Gluteus Maximus, uses a lot of the same training ideas i.e. work what you want to build a lot and just maintain the other areas. One of the best things in exploring Contreras' stuff is he really emphasizes glute activation and makes use of the "girly" exercises that a lot of exercise gurus pooh-poohed over the years. The old fashioned Jane Fonda floor work does work well in activating the glutes. You get a lot more out of exercises for the posterior chain when your glutes are firing. It was frustrating over the years that if you wanted a great butt, the advice was always squat, squat and squat some more and if you saw no change over time just squat some more! Well, there are a lot of more effective exercises for the glutes (and BTW, I'm not anti-squat by any means, they just aren't the most effective for the glutes). I actually feel my glutes the most on weighted hip bridges as opposed to hip thrusts, but that's just me. Another informative trainer is Nick Tuminiello. He also does a lot of stuff with activating the posterior chain. He isn't exclusively glute oriented like Contreras, but he does show how to do a leaning lunge that hits the glutes more and other stuff like that. Here he goes over a hip thrust variation: http://nicktumminello.com/2015/01/hi...ombo-exercise/ This shows a 1 leg hip thrust variation (BTW I find 1 leg no weight added hip thrusts extremely challenging): http://nicktumminello.com/2014/10/si...ust-variation/ And this is a really good one on hip thrust progressions (you don't always have to add poundage to progress): http://nicktumminello.com/2014/08/hi...e-progression/ Last edited by Buttercup; 08-09-15 at 02:02 PM. Reason: I spelt Pauline Pauling. Oops. |
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08-10-15, 05:46 AM | |
Join Date: Jul 2011
Location: South Florida
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Buttercup - I read all of Bret and Nick Tuminiello's articles. Great resources. Brett book and Gluteus to the Maximus are my go to butt bibles.
One of the best advice from GTTM is to wear flat sole shoes while lifting. i use high top adidas and it helps me with balance and mechanics so I focus on glutes properly. I also learned how to lunge properly. Also I incorporate stretching between sets when working at the gym. I feel hip thrusts better than bridges. The other exercises I really feel deep are any lunge, bench squats, pistols and cable kickbacks. I also like Pauline a lot and have done her programs in the past. I like her attitude
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08-10-15, 08:55 AM | ||
Join Date: Dec 2001
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Quote:
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Linda |
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08-10-15, 09:44 AM | |
Join Date: Mar 2002
Location: Cocoa Beach
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Love this thread, so much info. I need to find a plan. I was doing X3 then following that with Rev Abs now somehow my thighs are looking strange if that makes sense. I think just to much. Going to try to do do more thrusts and less squats. I have been overloaded with so much info this weekend In a good way.
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MARIKA |
08-10-15, 05:38 PM | ||
Join Date: Sep 2006
Location: East Amherst, NY
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How are you liking the build and burn challenge?? Would you recommend it?? I think Pauline is doing another one coming up.... Thanks, Kathleen |
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Tags |
booty, bret contreras, glutes, patricia friberg, round butt |
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