Getbig.com: American Bodybuilding, Fitness and Figure
Getbig Main Boards => Gossip & Opinions => Topic started by: Thong Maniac on March 19, 2015, 05:51:03 PM
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My lower back is flat, (no curve really,
Just flat down into my ass). I really desire to have a rounder ass as i think it looks pretty alpha
What is the best movements for ass growth (without squats-lower back hurts with these)
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why train it when you can fluff it up with synthol?
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Cook hip lift
Barbell bridges
Barbell hip thrusts
Clam shell
Straight leg hip abduction
Monster walks
Donkey kick
Glute ham raise
Make sure you are not substituting lumbar extension instead of hip extension
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Hip bridges
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Cook hip lift
Barbell bridges
Barbell hip thrusts
Clam shell
Straight leg hip abduction
Monster walks
Donkey kick
Glute ham raise
Make sure you are not substituting lumbar extension instead of hip extension
Thanks ill have to look these up, unfamiliar with most of these
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Glutes are the most important muscle group when it comes to sprinting/jumping and having healthy posture. Plus all chicks love a guy with a big muscular ass
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My lower back is flat, (no curve really,
Just flat down into my ass). I really desire to have a rounder ass as i think it looks pretty alpha
What is the best movements for ass growth (without squats-lower back hurts with these)
yourblow back hurts because it's overworked it's not weak
Get your glutes stronger
And loosen up your quads hams and adductors
And strengthen your deep core
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Lunges, sprinting
Sorry to hear this. Everybody likes a nice tush
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Reverse hypers. Best exercise hands down for posterior chain development. Bought a reverse hyper from Westside Barbell, best money I've ever spent.
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My lower back is flat, (no curve really,
Just flat down into my ass). I really desire to have a rounder ass as i think it looks pretty alpha
What is the best movements for ass growth (without squats-lower back hurts with these)
Lots and lots of sexual intercourse (fucking) will definitely build the muscles you lack. If you don't have access to a lot of thrusting sex, I recommend you do deep squats, like ass to the floor. Don't worry about using a lot of weight at first. Squat your bodyweight to begin with if you need to. Add weight only when it doesn't compromise going deep.
If a bubble butt looks alpha on a guy, it is because it suggests he fucks a lot. I suspect this is why women find it so attractive on a guy.
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Glutes are the most important muscle group when it comes to sprinting/jumping and having healthy posture. Plus all chicks love a guy with a big muscular ass
So do 99.6% of Getbiggers.
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Lots and lots of sexual intercourse (fucking) will definitely build the muscles you lack. If you don't have access to a lot of thrusting sex, I recommend you do deep squats, like ass to the floor. Don't worry about using a lot of weight at first. Squat your bodyweight to begin with if you need to. Add weight only when it doesn't compromise going deep.
If a bubble butt looks alpha on a guy, it is because it suggests he fucks a lot. I suspect this is why women find it so attractive on a guy.
more thrusting power= more likely to impregnate her.
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All you need is deep squats...I havent seen anyone who do deep squats on regular basis that have a flat weak glute!
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All you need is deep squats...I havent seen anyone who do deep squats on regular basis that have a flat weak glute!
This is what I've heard. Squats for ass.
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Whole lotta broscience ITT.
I am surprised that Coach hasn't chimed in because this is his area.
FWIW, there is an actual term called "gluteal anmesia" where the glutes essentially atrophy because the body compensates with other muscles to achieve roughly the same goal.
Two words: hip hinge.
You'll need to start working that pattern: hip hinge pull throughs, kettle bell swings, GHR, glute bridges. Anything that programs the hip hinge pattern.
If you don't have a strong hip hinge, back squats are an accident waiting to happen in your lower back. Your squat progression should be something like: goblet squats->front squats->back squats to a box->back squats.
Anyway, like I said, this is Coach's bread and butter. Some folks (like me) squatted for years without a strong hip-hinge due to anterior pelvic tilt. It has taken me years to come close to having a real hip hinge and my ass certainly looks rounder (says my wife, with appreciation). I still don't back squat.
Get a real trainer to work with you.
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#1 Diet / fat burners (caffeine, green tea, l-carnitine, etc)
#2 Genetics
#3 Diuretics
#4 Slow walking lunges
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Whole lotta broscience ITT.
I am surprised that Coach hasn't chimed in because this is his area.
FWIW, there is an actual term called "gluteal anmesia" where the glutes essentially atrophy because the body compensates with other muscles to achieve roughly the same goal.
Two words: hip hinge.
You'll need to start working that pattern: hip hinge pull throughs, kettle bell swings, GHR, glute bridges. Anything that programs the hip hinge pattern.
If you don't have a strong hip hinge, back squats are an accident waiting to happen in your lower back. Your squat progression should be something like: goblet squats->front squats->back squats to a box->back squats.
Anyway, like I said, this is Coach's bread and butter. Some folks (like me) squatted for years without a strong hip-hinge due to anterior pelvic tilt. It has taken me years to come close to having a real hip hinge and my ass certainly looks rounder (says my wife, with appreciation). I still don't back squat.
Get a real trainer to work with you.
Thanks AJ i will look into this, much apprecaited
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thrust harder when having sex :D
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Implants
(https://fbcdn-sphotos-c-a.akamaihd.net/hphotos-ak-xaf1/v/t1.0-9/301859_288787587871247_1473600150_n.jpg?oh=057b2a0bd7e3f0b852d12eb2ae6b78ce&oe=55B6A2E0&__gda__=1434493745_f0daec2d09c2cbe206497937a0960c8c)
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I have a great ass :)
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I'm a white man, but I have a neeguls butt.
My leg session yesterday was - 8 sets of deep squats, from 285lb to 420 and then down to 225, last few sets for as much as I can do. Leg extensions supersetted with a chair on a rollers kind of machine leg press and kickback machine for dat ass.
Don't ask me to post the pic, it's too good to be seen without paying. No homoz.
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Whole lotta broscience ITT.
I am surprised that Coach hasn't chimed in because this is his area.
FWIW, there is an actual term called "gluteal anmesia" where the glutes essentially atrophy because the body compensates with other muscles to achieve roughly the same goal.
Two words: hip hinge.
You'll need to start working that pattern: hip hinge pull throughs, kettle bell swings, GHR, glute bridges. Anything that programs the hip hinge pattern.
If you don't have a strong hip hinge, back squats are an accident waiting to happen in your lower back. Your squat progression should be something like: goblet squats->front squats->back squats to a box->back squats.
Anyway, like I said, this is Coach's bread and butter. Some folks (like me) squatted for years without a strong hip-hinge due to anterior pelvic tilt. It has taken me years to come close to having a real hip hinge and my ass certainly looks rounder (says my wife, with appreciation). I still don't back squat.
Get a real trainer to work with you.
what about lunge matrix??
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Glutes are the most important muscle group when it comes to sprinting/jumping and having healthy posture. Plus all chicks love a guy with a big muscular ass
Yes, but think how much better his ass looks when he steps out of a new truck ;)
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I have a great ass :)
PM sent.
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PM sent.
;D
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I'm a white man, but I have a neeguls butt.
My leg session yesterday was - 8 sets of deep squats, from 285lb to 420 and then down to 225, last few sets for as much as I can do. Leg extensions supersetted with a chair on a rollers kind of machine leg press and kickback machine for dat ass.
Don't ask me to post the pic, it's too good to be seen without paying. No homoz.
LOL, too good to be seen without paying ;D
My sister once looked at an old black and white pic of me lined up for the finals of the indoor 60 yd dash.
It was me and 5 black guys.
She said; " If you cut off the heads, you'd never know a white guy was running in this picture."
Even black guys would say, I was built like a "brother" with bigger calves .
I never thought it was a bad thing.
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LOL, too good to be seen without paying ;D
My sister once looked at an old black and white pic of me lined up for the finals of the indoor 60 yd dash.
It was me and 5 black guys.
She said; " If you cut off the heads, you'd never know a white guy was running in this picture."
Even black guys would say, I was built like a "brother" with bigger calves .
I never thought it was a bad thing.
These squats does pay off for sure. Only issue is - most of my pants that I wear more often become kind of loose at the ass, it stretehces them a lot over time, while sitting, climbing stairs, etc...
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It's genetics, like calves. If all the heavy ass deadlifts and squats I've done have not built me an ass, it's genetic. Fuck lunges and unilateral leg step up training, burns the cns way to hard.
But now you have a perfect excuse to work in on the bum machine with that dude you've been seeking to break the ice with!
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I'm a white man, but I have a neeguls butt.
My leg session yesterday was - 8 sets of deep squats, from 285lb to 420 and then down to 225, last few sets for as much as I can do. Leg extensions supersetted with a chair on a rollers kind of machine leg press and kickback machine for dat ass.
Don't ask me to post the pic, it's too good to be seen without paying. No homoz.
Post a picture or it's BS.
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The absolute #1 glute builder without a doubt is high incline leg presses. Key to making them glute exercises is to keep the legs as high up and wide on the leg press platform as possible. About a third of your shoes need to be hanging over the edge of the platform. This will put tremendous stress on the glutes and hamstrings. I learned about this exercise from an old Greg Zulak article in Musclemag in the 80's when I was trying to build up my hamstrings. My hamstrings and glutes improved night and day after doing this. Do not go too heavy or you will hurt your lower back. Moderate weight, 8-10 reps.
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The absolute #1 glute builder without a doubt is high incline leg presses. Key to making them glute exercises is to keep the legs as high up and wide on the leg press platform as possible. About a third of your shoes need to be hanging over the edge of the platform. This will put tremendous stress on the glutes and hamstrings. I learned about this exercise from an old Greg Zulak article in Musclemag in the 80's when I was trying to build up my hamstrings. My hamstrings and glutes improved night and day after doing this. Do not go too heavy or you will hurt your lower back. Moderate weight, 8-10 reps.
Great tip and I used to do those after reading that article in MMI by him.
I now do 1 leg step up holding a DB on a high bench.
I can't take the stretch and stress on my low back now with the high position leg press
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Post a picture or it's BS.
::)
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Post a picture or it's BS.
(http://img4.wikia.nocookie.net/__cb20120107205421/nation/images/f/fd/...oh_you!.jpg)
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Ben Pakulski working deadlifts with bands:
https://www.facebook.com/video.php?v=974637812547699&theater
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(http://img4.wikia.nocookie.net/__cb20120107205421/nation/images/f/fd/...oh_you!.jpg)
Hey, can't say I didn't try. ;D
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I am definitely not activating my glutes i have noticed. Those pull thoughs are great for this! Can someone link a youtube on the RiGhT form for them?
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Jefferson squat Kai's favorite
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I am definitely not activating my glutes i have noticed. Those pull thoughs are great for this! Can someone link a youtube on the RiGhT form for them?
This guy was the guy who trained me:
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This guy was the guy who trained me:
That's an interesting exercise. There's prob much less stress on your spine, compared with a stiff leg dead.
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That's an interesting exercise. There's prob much less stress on your spine, compared with a stiff leg dead.
Also requires a lot less hip mobility.
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Also requires a lot less hip mobility.
I will try this one
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Also requires a lot less hip mobility.
Looks stupid as hell tho' lol. Saw an old lady doing that once, it was like some kind of air humping/grinding her butt on a dick.
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hyper extensions
stiff legg deads
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That's an interesting exercise. There's prob much less stress on your spine, compared with a stiff leg dead.
[/quote
Actually, being of relatively flat butt, I am anxious to give this a try. There's nothing like having a cushion to sit on when going to the movies. ;D
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Training the glutes is fucking gay and started from dirty fag judges wanting to see bodybuilders hiking up the trunks and showing off ass development.
Plus in jeans you would look like you have Down's syndrome waddling around with a fat looking arse, I thought the idea was to build the quads and hams not the ass.
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Whole lotta broscience ITT.
I am surprised that Coach hasn't chimed in because this is his area.
FWIW, there is an actual term called "gluteal anmesia" where the glutes essentially atrophy because the body compensates with other muscles to achieve roughly the same goal.
Two words: hip hinge.
You'll need to start working that pattern: hip hinge pull throughs, kettle bell swings, GHR, glute bridges. Anything that programs the hip hinge pattern.
If you don't have a strong hip hinge, back squats are an accident waiting to happen in your lower back. Your squat progression should be something like: goblet squats->front squats->back squats to a box->back squats.
Anyway, like I said, this is Coach's bread and butter. Some folks (like me) squatted for years without a strong hip-hinge due to anterior pelvic tilt. It has taken me years to come close to having a real hip hinge and my ass certainly looks rounder (says my wife, with appreciation). I still don't back squat.
Get a real trainer to work with you.
My ass was huge when I was low bar squatting but my legs shrunk ... it took me a few months to delearn hip hinging while squatting to get my legs back on point
RDL and one leg kickbacks on the hammer leg press are my go tos for juicy man ass
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Actually, being of relatively flat butt, I am anxious to give this a try. There's nothing like having a cushion to sit on when going to the movies. ;D
I've tried it yesterday. Didn't felt the glutes that much, but it gave some 'pops' in the hips. I will try it another time before I perform squats. Will it improve my hip flexibility during that movement? We'll see..
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Great tip and I used to do those after reading that article in MMI by him.
I now do 1 leg step up holding a DB on a high bench.
I can't take the stretch and stress on my low back now with the high position leg press
I agree... and step ups are great. I am lucky i suppose in that i have always had firm glutes and heavy thighs. As a kid i hated it as i am only 5,7. Even now i donīt need massive weights to keep my Buns... ;D I also find the Cross trainer good for your Buns.
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butt-lifting underwear
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Looks stupid as hell tho' lol. Saw an old lady doing that once, it was like some kind of air humping/grinding her butt on a dick.
Yeah, I do it in my basement using bands, so I don't really worry about how it looks. It's been hard to learn a proper hip hinge at 50 and realize that you've been squatting all wrong for 30 years. Admitting one's mistakes is the first step to correcting them.
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Yeah, I do it in my basement using bands, so I don't really worry about how it looks. It's been hard to learn a proper hip hinge at 50 and realize that you've been squatting all wrong for 30 years. Admitting one's mistakes is the first step to correcting them.
Im still somewhAt confused about what a "hip hinge " actually is...and how to tell if its being done correctly
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Im still somewhAt confused about what a "hip hinge " actually is...and how to tell if its being done correctly
I had to get coached through it as I was seriously deficient. At this point, I can actually feel when I am hinging correctly. It only took me three years of going through the motions with the pattern before I was able to feel it properly. Pathetic, I know. A lot of it comes from decreased mobility in the hips, glutes and hamstrings.
I paid a lot of money to have Gentilecore work with me, but it was very well spent. I probably would still be with him had I not blown my achilles.
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I had to get coached through it as I was seriously deficient. At this point, I can actually feel when I am hinging correctly. It only took me three years of going through the motions with the pattern before I was able to feel it properly. Pathetic, I know. A lot of it comes from decreased mobility in the hips, glutes and hamstrings.
I paid a lot of money to have Gentilecore work with me, but it was very well spent. I probably would still be with him had I not blown my achilles.
I was wondering who this person is, so I've Googled his page and saw the article "AFFILIATE MARKETING: WORSE THAN EBOLA, HITLER AND GLUTEN COMBINED (http://tonygentilcore.com/2015/03/affiliate-marketing-worse-than-racism-ebola-hitler-and-gluten-combined/)".
This dude is a legit Getbigger ;D
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Training the glutes is fucking gay and started from dirty fag judges wanting to see bodybuilders hiking up the trunks and showing off ass development.
Plus in jeans you would look like you have Down's syndrome waddling around with a fat looking arse, I thought the idea was to build the quads and hams not the ass.
Nobody suggested training your ass to make it bigger. A firm tight butt looks better in and out of clothes. Nobody looks good with a saggy ass, no matter how developed their hams and quads are.
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Nobody suggested training your ass to make it bigger. A firm tight butt looks better in and out of clothes. Nobody looks good with a saggy ass, no matter how developed their hams and quads are.
The thread title said training for lack of glutes and making them bigger, if someone's ass is saggy then they are too fat, and the solution is to lose fat, not do gay excercises that are for fags and women
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The thread title said training for lack of glutes and making them bigger, if someone's ass is saggy then they are too fat, and the solution is to lose fat, not do gay excercises that are for fags and women
I've seen folks with a flat (not fat) ass. Clothes don't hang as well on this type of structure. A saggy ass need not be fat, it just is not toned.
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Yeah, I do it in my basement using bands, so I don't really worry about how it looks. It's been hard to learn a proper hip hinge at 50 and realize that you've been squatting all wrong for 30 years. Admitting one's mistakes is the first step to correcting them.
You should apply this to your views on racial equality.