Firming up the booty

[WonderWoman]

I think I have exhausted every possible exercise for tightening and adding more shape to my booty - BUT, I am open for any new suggestions to add more variation to the area.

I do lot of ham exercises that work the ass (especially sldls) and also have been adding some lift/lunges and one legged squats into my leg day.

I must say I have lost alot of ass throughout losing weight and BF, but this really nice lady in the bathroom today told me that I still have back, lol. :) so that made me happy!

Let me know what works for you guys and I could add some more variation to my next leg day.

[redsquirrel]

I've noticed that if I do quads on one day, and glutes & hams 2-3 days later that my results from both workouts are better. I think it's partially due to the fact that I can put more effort & stamina into each part of the leg.

I just did hams & glutes on Saturday. Here's what I did in superset fashion:

Hip extensionx 12 (Ankle strap hooked up to the bottom of the cable machine & kick back)
Lying leg curls x 12
One legged glute lunges x 12 (Hold one leg in front, bend & push up through the heel)
***Repeat 3 times w/ no rest in between

SLDL x 12
Heel crunches on ball x 12 (Lie on mat w/ heels on ball. Pull heels to spine, push hips up)
Seated leg curl x 12
Inner & Outer thigh x 12 (w/ ankle strap on cable machine)
***Repear 3 times w/ no rest in between

[Stonecold54]

here is my two suggestions because 30% percent of me thinks its a genetic thing that you won't be able to change a lot. First you probably need to work out less and make the sets you do more intense. more sets will only put you in a catabolic deficit. hence less sets but use more intensity variables to make them more effecient and be able to let your body recover more. next suggestion is to do partial range smith machine lunges. you would only be doing the bottom 1/3 of the movement till failure. thats the most important part to really work the hamstring/glute connection. you could even do a second set with the middle 1/3 if you were feeling ambitious.

[redsquirrel]

. First you probably need to work out less and make the sets you do more intense. more sets will only put you in a catabolic deficit.

That's not necessarily true. If she's eating enough, she shouldn't be at a catabolic deficit if she does more sets.

If she does higher intensity, and I'm thinking you mean higher weight w/ less reps; that's going to add mass.

Maybe I misunderstood her question, but she said she was looking to tighten and shape the area. Heavier reps will increase mass. I've been told to stop squating to minimize my backside region

Two more suggestions, WW- I don't know the name of this exercise, so bear with me.

1) Get a standard size barbell, lay it on the the floor, and put 25lbs on ONE side; or whatever weight you feel comfortable with. Bend down to grab the end that has no weight on it with both hands. Use your legs to push you up, and push the end of the BB over your head...similar to a powerclean movement.

2) Run sprints and/or bleachers.

[WonderWoman]

That's not necessarily true. If she's eating enough, she shouldn't be at a catabolic deficit if she does more sets.

If she does higher intensity, and I'm thinking you mean higher weight w/ less reps; that's going to add mass.

Maybe I misunderstood her question, but she said she was looking to tighten and shape the area. Heavier reps will increase mass. I've been told to stop squating to minimize my backside region

Two more suggestions, WW- I don't know the name of this exercise, so bear with me.

1) Get a standard size barbell, lay it on the the floor, and put 25lbs on ONE side; or whatever weight you feel comfortable with. Bend down to grab the end that has no weight on it with both hands. Use your legs to push you up, and push the end of the BB over your head...similar to a powerclean movement.


2) Run sprints and/or bleachers.

sorry if this sounds stupid, but what are bleachers? whoopsie..

Thanks RS... I may have some questions for you here and there as a future competitor... :)

You're welcome.

Bleachers are the basic seating choice for most stadiums and high school football fields. A local high school should have bleachers at their football field

Fire away the questions...I've competed in BBing twice, and figure once.

[Stonecold54]

That's not necessarily true. If she's eating enough, she shouldn't be at a catabolic deficit if she does more sets.

nutrition cannot overcome over-training

[redsquirrel]

nutrition cannot overcome over-training

Who said anything about overtraining? More of a circuit training workout does not necessarily constitute overtraining

[Stonecold54]

Who said anything about overtraining? More of a circuit training workout does not necessarily constitute overtraining

what do you think catabolic deficit is? (or maybe I should say anabolic deficit). I was hypothesizing that she was over-trained, hence her lack of improvement in the area she is wanting to help. so if she reduced her sets, oh and by the way when talk about increasing intensity it has nothing to do with reps or weights, intensity is the % of momentary muscular and volitional failure a set achieves. so 100% intensity is complete failure. but incorporating intensity variables allows the muscle to reach failure multiple times without adding extra/worthless sets, hence keeping the total volume down and but stimulating more. and I don't believe that mass is added at such a "Fast" rate that someone would have to worry about getting "too big". that is why I suggested the exercise I did because when people say firm, most of them talk about the hamstring/glute tie in. doing partial reps at the bottom of a smith lunge is the most intense and stimulating exercise that I can think of for that region and adding more muscle means firmer muscles.

[WonderWoman]

sorry if this sounds stupid, but what are bleachers? whoopsie..

Thanks RS... I may have some questions for you here and there as a future competitor... :)

You're welcome.

Bleachers are the basic seating choice for most stadiums and high school football fields. A local high school should have bleachers at their football field

Fire away the questions...I've competed in BBing twice, and figure once.

hah, I know what bleachers are, but thought it was a exercise of some sorts. So you mention these when you talk about sprints. Do you mean sprinting up these? I have a highschool football field literally up my corner and I did sprints on their track in the summer, sprinting the length and walking the corners,... I also tried some suicide ones with my friend - He almost committed suicide when I almost kicked him in the knee for making me try those.

Thanks RS.. and yes I will also be bbing. I will have questions for you sooner to showtime..

:P

and yes I am trying to firm up that ham/glute tie.. but my lack of improvement isn't really because of overtraining... I haven't really been concentrating on this area, hence the lack of firm tushy (my concentration has been more on my quads and tightening up my hams, but now I see the ham and glute area needs a boost, so I want to work this area more. I guess the ham movements I have been doing alone weren't working to my advantage on the ass, but the hams are hard as hell. And when I do throw in the lunges/lift lunges, etcs in my workouts when I remember I do make them intense, NOT heavy, but I do try to keep the rep range low and just make sure each rep is hard to the point where I am breaking a sweat. I do the partials also and make these a bit slower.. and these are def a killer and some pulsing movements that someone else recommended at a faster pace.

Thanks for the solid advice you two. Lets see what the next few months bring to this area..

[Chadd77]

ww - We need booty pics!! Or at least I do!! :D

[Chadd77]

I'm asking for an ass shot from WW. Stop trying to cock block me. I'm trying to pull some ass here. In no way did I ever specify I needed a man damn you!

[redback]

I'm asking for an ass shot from WW. Stop trying to cock block me. I'm trying to pull some ass here. In no way did I ever specify I needed a man damn you!

i think rado is offering bro.

[WonderWoman]

all 3 of you stop cluttering up my thread with your bickering.. whoopsie, did I say that outloud. lol @ Chadd trying to pull some ass here!

I think you all owe me an apology and an ASS shot of yourselves.. Thank you. and I would consider it part of my surprise for the day.

Kisses :P

[redback]

shes kickin our ass now.

[Chadd77]

I'm sorry WW. Now email me a pic of your ass!! :D