My booty...

[redsquirrel]

So, since I will be competing in figure, the de-donk-e-donk is going to have to get toned down a little bit. In my last show it was good, but maybe just a little to wide. My goal over the next 4 months is to do whatever I can to get it more like a track person's ass, or a gymnast....you know, with you being able to see clearly the hammy tie in at the glute. I'm going to be doing legs I think now twice a week....Hammer them hard one day, and go for high reps the 2nd day.

Now, on for a heavy leg day, should I still hammer them? Or, should I stick to higher reps?? I think on a higher rep leg day I'm going to do more body weight movements. Sonis said I'm probably going to start some stair work and sprints this week...but does anyone have any other suggestions?

[redsquirrel]

Wait...wait...8 views, and no one has any suggestions???

[Shibby]

I was allowing SC to have the first honors. :D

[Stonecold54]

I was allowing SC to have the first honors. :D

mmm I love booty questions...can I have some snap shots for more information? lol...what do you do now? I have recently been doing really intense stiff legged deads because my gym only has a seated leg curl which sucks. and I have found my glute/ham tie in is better than ever and I have more ham develpment than I ever have. I am not sure what you specifically want...but if you want a better tie in as well I love doing one legged smith stationary lunges. go really deep and focus on the intial push with your hamstring and ass. really hits it well. you could even do partial bottom reps on that movement to really fry them. I don't know if stairs would help with what you want but good sprints would do well just don't hurt yourself at them.

[redsquirrel]

mmm I love booty questions...can I have some snap shots for more information? lol...what do you do now? I have recently been doing really intense stiff legged deads because my gym only has a seated leg curl which sucks. and I have found my glute/ham tie in is better than ever and I have more ham develpment than I ever have. I am not sure what you specifically want...but if you want a better tie in as well I love doing one legged smith stationary lunges. go really deep and focus on the intial push with your hamstring and ass. really hits it well. you could even do partial bottom reps on that movement to really fry them. I don't know if stairs would help with what you want but good sprints would do well just don't hurt yourself at them.

Well, right now, I am doing hams & quads on different days. I almost always do SLDL...along with seated or lying curls. And I actually just started those one legged smith squats a couple a weeks ago, and WHOA was I freaking sore. On a normal quad day, I would do like leg press, lunges, extensions and maybe hack squats. Or, thos smith one legged lunges, extensions, and the seated squat press.

As for the pics...I'll have to get back to you on that, ;)

[Stonecold54]

Well, right now, I am doing hams & quads on different days. I almost always do SLDL...along with seated or lying curls. And I actually just started those one legged smith squats a couple a weeks ago, and WHOA was I freaking sore. On a normal quad day, I would do like leg press, lunges, extensions and maybe hack squats. Or, thos smith one legged lunges, extensions, and the seated squat press.

As for the pics...I'll have to get back to you on that, ;)

well if you just started the smith lunges I would stick with them for at least a few more weeks. nothing works that area like them. but other than that it looks like you have your movements there and I know you know how to train. I would just vary your intensity variables. like I said before maybe do some bottom range reps or those JReps I described to you before (www.exercisecertification.com).

[dreamgirl]

I can to get it more like a track person's ass, or a gymnast....you know, with you being able to see clearly the hammy tie in at the glute.

My daughter who is 7 has this look to her butt... it's got to be all the gymnastics.... mine definately does NOT look like that, I have a butt line.

If you can figure out how to get this... you HAVE to let me know RS!

[coffee-guy]

Stairs and sprints - actually working on this myself...

[beefcake]

I've noticed that nothing hits the ass as much as sprints do. You should be fine with what you've got planned. Unless your ass looks like kim kardashian's.

[redsquirrel]

Would you say just sprints, or sprints in conjuction with bleachers?

[Stonecold54]

Would you say just sprints, or sprints in conjuction with bleachers?

I would say sprints to start....sprints a more muscle building movement where stairs are an endurnace (a hard endurance).

[house1]

ass blaster , lunges and crossed leg curls are a few things i can think of

[grnmchn]

Switched up and added one leg Smith Machine squats this week. Holy shit, I'm dying. I bet the soreness will linger for days..........

[redsquirrel]

ass blaster , lunges and crossed leg curls are a few things i can think of

Dare I ask what an ASS BLASTER is??? And what are these crossed leg curls you speak of?

[redsquirrel]

Switched up and added one leg Smith Machine squats this week. Holy shit, I'm dying. I bet the soreness will linger for days..........

Try doing one legged stationary lunges on the smith next week. Talk about lingering soreness. Much different type of soreness than free squats