For people who want a killer butt (This is Perfection)

People disagreed/didn't like wich is fine...so...you wanna see the workouts go to my journal.

 

thanks,

Potter

Thanks! I'm trying to minimize rather than maximize my butt. How often are you doing all these exercises?

And what's the second half of your workout?

 

same q as mangostein-- what's your schedule like for this--? day on - day off? i do sprints daily- and don't have as much glute growth as i'd like--

also what beside hamstring curls will build very tight hams?

glute/ham focus for the last two months- and i swear besides sprints, squats, deadlifts, stiff leggeds, and excessive stair-mill-- I am BORED and don't see it!

then again- i hope it's why i'm gaining weight?!

Generally, I do these two to three times a week, and I do it intense...intensity is key. 

I have listed most of my personal workouts in my journal...they are EXTREMELY tough, and I don't recommend them for just anyone...alot of it was for when I was training for the Olympics (I tore my hamstring, and ended my career I miss track and Field).

 

for tight hams..curls are best, but for extreme toning...I have quite a few...I share with you soon...hamstring are very very fragile...lol...but there are acouple things that can be done to strengthen/tone them up.

ummmmm...yeah....

Like this workout is for fighters who want that extraedge...like I said before two months before a fight i would do 715 squats a day...this is how they would get done....in between other exercises

Physical Strength Stamina/endurance:  to be done only ONCE!!!

No. Time/Reps Exercise Description

1 10 mins Rhythmic knee lifts About 100 lifts per minute

2 5 mins Cycling Stationary bike – medium heavy setting.

3 100 Squats

4 50 Peck deck (seated flye)

5 100 Squats

6 50 Tricep cable press-down 60-90 degree movement

7 100 Squats

8 50 Preacher curls Preacher curls machine – quick but full

9 100 Squats

10 80 Leg presses Horizontal leg press

11 20 Squats

12 80 Calf raises Standing calf raise machine – heavy setting

13 100 Squats

14 115 Squats

Thanks for all the great tips! Hopefully in a few months my saggy butt will turn into a perky one

Wow, those are great posts. I'm going to try them today... and now I know why the fastest sprinter on my team had such a big backside.

Could you explain the wall squat again though, a little differently? I don't quite understand that one.

Oh ...thanks...enjoy and have fun

 

As far as the wall squats...check it out again...i explained it a bit better.

 

Potter

I going to have to respectfully disagree with pretty much everything in this thread:

1) Squats: I think squats are great, they are probably the single best exercise you can do at the gym.  But doing 100's of body weight squats isn't going to produce anywhere near the same results as weighted squats.  Doing tons of reps of any exercise will definatly increase muscle endurance, and might increase strength a little, but won't build any muscle mass.  If you want to make your butt bigger/perkier you need to increase muscle mass in the area.

You also say not to go past 90 degrees/parallel to the floor, huh? 90 degrees and parallel aren't the same thing.  Since your knees move forward when you start to squat your legs will form a 90 degree angle before your thighs are parallel with the floor.  Reguardless, stoping at parallel puts more stress on the knees than full deep squats (ass to grass) and doesn't exercise your muscles through a full range of motion.

2) Hamstring Curls: Fixed form exercises, like the hamstring curl machine, have been shown to produce slower gains in muscle strength/size than free form exercises (i.e. free weights) - see link below.  Machines also increase joint pain, the hamstring curl machine is especially bad for the knees.  Free weight exercises like deadlifts and good mornings will target the hamstrings and produce better results faster than the leg curl machine without putting unnecessary strain on your knees.

http://w2.ideafit.com/fit-tips/february-2008/ strength-gains-fixed-vs-freeform-equipment

3) Single Leg Kickbacks: Probably not the worst thing in the world, but they are an isolation exercise and are hard to add weight to the lift and therefor not as effective at adding muscle mass as lifts like deadlifts and good mornings.

4) Quarter Squats: Limited range of motion, and you suggest way to many reps to build any muscle mass.

5) Sprinting: The HIIT workout you described sounds like a great way to burn fat while maintaining most of your muscle. However, it'll be pretty ineffective at building any significant muscle mass.

6) Steps: Step-ups are a great exercise, They'll work better if you hold weights and don't do more than 8-12 per leg per set.

7) Wall Squats: Target the quads more than the hamstrings/butt, and are better for building muscle endurance than building muscle mass.

I knew if I waited long enough someone would come along and explain what floggingsully did.

these are workouts that I have been doing for years.  Professional athletes do thm just the way i described...you can chose to do them or not...nobody is forcing you to do it...you say put weights in your hand...half the people on this forum never did these exercises...so a starting point without weights is best...you startout too fast and you'll injur yourself.

if someones butt is sloppy...why would you want to add mass and muscle to it?...you would want to sculpt it first. so adding weghts to everything is a typical answer for most men.  I say do the squats without weights.  As you feel more confident...then move to using weights.

As far as studies go...I'm not disagreeing with your link at all. I tell people to do things slow and controlled, and sometimes intense.  there are countless studies about EVERYTHING...After seeing so many different studies about this and that...I finally started to agree with what works for me and my body....not what people say.  I grew tired of studies because of their numerous contradictions all over the place...lol

oh, and when your legs make a 90 degree angle, your ass and hamstrings are paralell to the floor.......... thanks

these workouts will sculpt build and shape anyones butt.  it worked for me, and to be honest...that's why my ass is perfect.

Potter

 

 

Original Post by eddiepotter:

these are workouts that I have been doing for years.  Professional athletes do thm just the way i described...But most of the people on this forum aren't professional athletes, they have different goals and therefor require different training philosophies. you can chose to do them or not...nobody is forcing you to do it...you say put weights in your hand...half the people on this forum never did these exercises...so a starting point without weights is best I agree, start without weights, but increase the weight instead of the number of reps.  Unless someone's goal is to develop muscle endurance there is no reason to be doing 100 reps of anything...you startout too fast and you'll injur yourself.

if someones butt is sloppy...why would you want to add mass and muscle to it?  If someone's ass is sloppy, they can either build the muscles in it or decrease the fat covering it, there are better ways of accomplishing either of these goals than what you posted....you would want to sculpt it first what the hell does "sculpting" mean? you can make muscles bigger or smaller, and you can add or decrease fat.  You can't change the shape/length/etc of muscles. so adding weghts to everything is a typical answer for most men.  I say do the squats without weights.  As you feel more confident...then move to using weights. I agree, but I still don't think that doing 100 reps of squats (with or without weights) is going to do much for the appearance of someone's butt.

As far as studies go...I'm not disagreeing with your link at all. I tell people to do things slow and controlled, and sometimes intense.  there are countless studies about EVERYTHING Could you provide just one of the "countless" studies that show that machines are better than free weights or that leg curls are more effective than deadlifts?...After seeing so many different studies about this and that...I finally started to agree with what works for me and my body....not what people say.  I grew tired of studies because of their numerous contradictions all over the place...lol

oh, and when your legs make a 90 degree angle, your ass and hamstrings are paralell to the floor.......... thanks Only if your shins/calves remain perpenticular to the floor, which occurs if your doing squats on the smith machine or doing wall squats, but not when doing a free motion squat.  If your doing a free form squat your knees move forward as you start the motion so your lower legs aren't perpendicular to the floor and meaning you have to go past 90 degrees to reach parallel.

these workouts will sculpt build and shape anyones butt.  it worked for me, and to be honest...that's why my ass is perfect.

Potter

 

 

 

Dead-lifts...OMG...those are one of my favorite, but honestly...how many people can do them properly?....that exercise is an injury waiting to happen...that's why i didn't list it...

I know not everyone is on a high level..that's why these are simple. 

 

machines are not necessarily better than free weights or the other way around, but through light lifting on a machine...one can learn the proper form when using free weights. 

Proper technique is essential for both effectiveness and safety during resistance training, and machines are designed to encourage both because they apply resistance in a restricted manner. For example, machines place your body in a fixed position, providing stability and balance, and allowing only the targeted muscle(s) to be worked. Exercises on machines can be learned easily and don’t require a lot of coordination; in addition, there is minimal opportunity for error and low risk of injury. Machines are often favored for people with injuries because they control range, motion, and speed.

Free weights—so named because they do not restrict movement—have a longer learning curve than machines and require initial instruction. Proper form is more important with free weights than with machines because they will challenge you to incorporate balance and stability in order to isolate the proper muscles. They also require control and build coordination. Free weights accommodate various body types and sizes, and provide unlimited exercise options; however, there is more room for error and increased risk of injury than with machines.

Cable systems (including the original, Universal) are a hybrid of free weights and machines. A cable is threaded over a pulley and attached to a weight stack. This allows gravity to affect the weight stack while the user remains upright. Some pulley systems are designed so that multiple exercises can be performed on a single piece of equipment, allowing a full-body workout.

As you can see, there are advantages to both free weights and machines, but often one is more appropriate than the other to achieve specific outcomes. Combining the two forms allows you to enjoy the advantages of both. For example, certain muscle groups are difficult to isolate with free weights. In this case, machines are a better option, even for experienced lifters. Machines also allow you to lift heavier weights. However, they impose restrictions that may not be satisfactory for every user. Free weights enable the body to move more naturally and allow you to make slight variations in form. In addition, they are universal—every gym will have familiar free weight equipment.

Oh my goodness....with the angles...yes that is correct, but most people understand what I mean...I actually usually use a bench when I squat to try to keep me at that "smith machine angle".

 

Arguing the efficacy of a butt workout....Classic.....lmao!

lol.....yeah...well my point is..I don't deal in absolute...I like mixing things..I never believe one thing is better than the other, but a combo of the two is a good thing IMO.

Dead lifts aren't that complicated, I hate when people say that. It's like they have a great secret weapon but they aren't sharing it. I have done more damage to myself falling of a curb while walking than I ever have doing a dead lift.

Dude, if you're gonna cut and paste, at least provide the link to the original source: http://www.thirdage.com/ebsco/files/80228.htm l

 I know, I used to read too much Matt Furey myself back in the day - and doing hundreds of bodyweight squats is an impressive feat of strength endurance. (Personal record: 5x80) But it's not a very good way for anyone who isn't involved in a martial art to train - heh, according to Ross Enamait, Alwyn Cosgrove and Chad Waterbury it's not a good way for fighters to train either, as it places too much emphasis on a single strength quality.

 That aside - doing some bodyweight training for strength endurance isn't a bad idea and it can be compatible with several different physique goals. But if you're looking for a butt, take a clue from how Gisele trains and start doing Romanian Deadlifts.

 (Oh, and why on Earth would you do that to your poor spine? That fixed-knee flexed-spine position places the maximum possible strain on your lumbar spine - shear forces are increased about an order of magnitude or roughly ten-fold when you do that. Well, you do what you want to obviously, but I think that's more likely to cause you long-term damage than doing it properly is...)

oh my bad....websense at my job restricts a lot ...I can't even see pictuures...only when they turn it off...

actually it was a sweedish web site i got it from...

 

look...obviously a lot of people have problems with my workouts...so i'll just take it down...and keep them to myself..to please the masses.

Original Post by eddiepotter:

...so i'll just take it down...and keep them to myself..to please the masses.

 You'll come to understand here, just because it works for you, if it doesnt jive with what some like or believe, you must be wrong about your own experiences, regardless of what your results were.  You are clearly wrong. 

 

 

Original Post by curtinks:

Original Post by eddiepotter:

...so i'll just take it down...and keep them to myself..to please the masses.

 You'll come to understand here, just because it works for you, if it doesnt jive with what some like or believe, you must be wrong about your own experiences, regardless of what your results were.  You are clearly wrong. 

 

 

If something works for someone and it doesn't jive with what some others "like or believe" it doesn't mean that the person is wrong about it working for them.  But it also doesn't mean that there aren't other methods that have been scientifically proven to work better.

I never said that the originally posted workout didn't work for the original poster, I said that there are other techniques that would be more effective/efficient at accomplishing the same goals without putting unnecessary stress on the joints. 

Original Post by floggingsully:

If something works for someone and it doesn't jive with what some others "like or believe" it doesn't mean that the person is wrong about it working for them.  But it also doesn't mean that there aren't other methods that have been scientifically proven to work better.

I never said that the originally posted workout didn't work for the original poster, I said that there are other techniques that would be more effective/efficient at accomplishing the same goals without putting unnecessary stress on the joints. 

Good for you.  We can agree to disagree.  I'd never live my life, getting fit, so brainwashed by these scientific studies that keep getting quoted around here.  Know your own body, and you don't have to worry about what happened with 20 bodies in Sweden a couple of years ago.  If I'd have listend to what science told me, I'd have never been a successful athlete, so forgive me if I take all this with a grain of salt, and welcome the interjection of more "out of the box" approaches to getting fit.  They far better fit the model of each person is unique, and you can't cookie cutter the way people should achieve their goals.   To each their own.  Cheers.