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Hey - learning a lot here - Thanks to all for the good info. Heres my question:
Whats a really good glute exercise to build some mass. I'm naturally ectomorphic - 6'3" and 205 lbs - started at 180 and have put on 25 naturally
with good diet rest, supps and changing up my routine. My problem area is glutes. Everything else doing good. Currently doing squats / lunges / calf raises for legs. Any help would be great.
Lotsa squates... keep poundin them out.
When I'm not doing SC's leg routine, I do the following on a leg day:
Squats: 2 warmup sets x 12 reps, 3 hard sets x 12 reps
DB Lunges: 3 x 12 reps
SL Deads: 3 x 12 reps
Standing/sitting calf raises (alternate each week): 3 x 12 reps
...gives my arse a hurtin...in the good, non-homosexual way :afro:
Squats and Deads have put more mass on me than anything else...they (females)can love a nice ass!
walking lunges and wide stance deep squats
Thanks all - Yea I've read where widening the stance in squats engages the glutes more. I'll hafta make an effort to do that. Also will try mixing it up wth straight leg dead lifts. Apprecaite the help!
lunges, deadlifts and weighted step ups
Squats and deadlift, especially Stiff Leg Deads.
SuperChicken1
Lots of squats and eat as much protein as poss. At 6'3 I think you should weigh more. Good gains, keep up the hard work bro.
Uhh, who are you to tell somebody how much they should weigh?Quote:
Originally Posted by proboy1
Its just his opinion, no need for a response like that. I myself think he should also weight a little more for that height but thats not really what the threads about. I think you should stick with tons of deads and squats, those really hammer out the glutes well, especially squats.Quote:
Originally Posted by superbeast
Reveres hack squat kills the glutesQuote:
Originally Posted by CapnZ
Try this one.
Turn with your back against the low pulley cable, bend over and grab the D handle with both hands. Now, to get in start position you should take two steps from the pulley, so the weights get lifted. Start in an upward position and take down the weights in a motion, resembling of both squat and deadlift, still holding the D handle in your both hands. Pull up again.
It's hard to describe this exercise, and I can't seem to find it's name anywhere, so if anyone recognizes it, please, give me a call... oh, no. Do not! :D
Anyway - hits the glute TREMENDOUSLY.
heavy glute ham raises
Quote:
Originally Posted by Squatman51
definately, pull throughs too with a good ass clenching at the end
spend a couple of days in jail that will give your behind a good workout........lol seroiusly can sum1 explain reverse hack squats i need to work on my glutes as well and im curious about how to do them
i believe you just turn your body around so your driving up through the sled with your chest on the pad instead of your back.
At this stage in your lifting career, I would go with very heavy wide stance squats and deadlifts. IMO, you don't need the supplemental exercises until you've developed the mass in the glutes that you're looking for. Basics first! Good luck, bro.