08-03-15, 07:24 PM | |
Join Date: Jul 2011
Location: South Florida
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Here at home can post links
OP - For a deeper technical source Bret Contreras book is good. I use it for as reference frequently specially for the big lifts and hip thrust. My go to glutes encyclopedia is Gluteus to the Maximus which was published before Strong Curves. I have not mentioned here before because though some may find the presentation over the top. Now, I see more interest in building a round butt on the board. The majority of the stuff and techniques that I use, I learned from this simple low budget e-book. I modify my routines and incorporate many of the exercises that Nick shows. Some of these exercise and their techniques are not common. GTTM also comes with a hip widening training protocol for the ones interested in more curves on the hips. Side lunges will help with this issue. There is an e-book as part of the package that shows pictures of each exercise. Even though you are not following the programs in these books, both are top resources for glute specific training. Gluteus to the Maximus Training Programs Daily Glutes Specialization Time-Volume Training Controled Overtraining Cluster Training Rest Pause Training Three Wee Massive Overload Glutes Specialization How to Build Wider Hips Program Here are some pages from Gluteus to the Maximus Nick Nilson. He also has a youtube channel with demonstrations. http://www.fitstep.com/bigger-butt/r...012/index.html http://www.fitstep.com/bigger-butt/c...-deadlifts.htm http://www.fitstep.com/bigger-butt/c...e-exercise.htm http://www.fitstep.com/bigger-butt/c...widen-hips.htm http://www.fitstep.com/Advanced/Secr...hamstrings.htm I prefer to follow programs from experienced physique athletes were I can appreciate their bodies own transformation. I recently purchases Ahsley Horner-Sweat Cakes and is on tap this fall. I also recommend EDGE BOOTY EXTREME which I am starting tomorrow. There first set is for beginners/intermediate. There are great workouts on dvd that you can use. A good starter and one that I like to do is Cathe CTX Leaner Legs. The workouts is 16 reps but the glutes are in constant tension due to the short rest periods. I can do hip thrusts with this one at home because is high reps and have tons of partials. Instead of doing the squats I do hip thrusts using my step. LL also has tons of RDL's which are good for both glutes and hamstrings. You can also try other medium/low reps lower body workouts available in the marked. There are tons of exercises to try. I build my glutes with squats and deadlifs pretty much. Just tried hip thrust over a year ago. For me what works is consistency, intensity and varying my training protocols. The glutes like any other muscle adapts.
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08-03-15, 07:29 PM | |
Join Date: Jul 2011
Location: South Florida
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The Jam Core videos are good examples of the intensity I am talking about to make the glutes growth. Love them because is real time. I will love to go there and train with Jamo
https://www.youtube.com/watch?v=YDbaCOUW8XU https://www.youtube.com/watch?v=O3YChCuWc4c https://www.youtube.com/watch?v=Ti_ockekMfk
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🙃💪🏼👠🌑💥🐓🥊🎉⏳🏖✈️🏐🏋🏼 🏕🎼🦁 Fitness IG @sharazdeleon |
Tags |
booty, bret contreras, glutes, patricia friberg, round butt |
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