Author Topic: Effective Glute Training for lack of male glutes? (Read 11716 times)

Thong Maniac · « **on:** March 19, 2015, 05:51:03 PM »

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)

ritch · « **Reply #1 on:** March 19, 2015, 06:39:45 PM »

why train it when you can fluff it up with synthol?

NaturalWonder83 · « **Reply #2 on:** March 19, 2015, 06:41:20 PM »

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

Royalty · « **Reply #3 on:** March 19, 2015, 06:42:44 PM »

Hip bridges

Thong Maniac · « **Reply #4 on:** March 19, 2015, 06:53:06 PM »

Quote from: NaturalWonder83 on March 19, 2015, 06:41:20 PM

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

flinstones1 · « **Reply #5 on:** March 19, 2015, 06:54:21 PM »

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

NaturalWonder83 · « **Reply #6 on:** March 19, 2015, 07:00:22 PM »

Quote from: Thong Maniac on March 19, 2015, 05:51:03 PM

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

TEH boob · « **Reply #7 on:** March 19, 2015, 08:15:51 PM »

Lunges, sprinting

Sorry to hear this. Everybody likes a nice tush

lilhawk1 · « **Reply #8 on:** March 19, 2015, 10:06:03 PM »

Reverse hypers. Best exercise hands down for posterior chain development. Bought a reverse hyper from Westside Barbell, best money I've ever spent.

Primemuscle · « **Reply #9 on:** March 19, 2015, 11:21:19 PM »

Quote from: Thong Maniac on March 19, 2015, 05:51:03 PM

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.

King Shizzo · « **Reply #10 on:** March 20, 2015, 01:57:58 AM »

Quote from: flinstones1 on March 19, 2015, 06:54:21 PM

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.

flinstones1 · « **Reply #11 on:** March 20, 2015, 02:23:46 AM »

Quote from: Primemuscle on March 19, 2015, 11:21:19 PM

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.

Julio Ceasar · « **Reply #12 on:** March 20, 2015, 02:59:46 AM »

All you need is deep squats...I havent seen anyone who do deep squats on regular basis that have a flat weak glute!

a_pupil · « **Reply #13 on:** March 20, 2015, 03:13:42 AM »

good replies.

they missed out one though: resist extra hard while your boyfriend is pumping you and clench your glutes

calfzilla · « **Reply #14 on:** March 20, 2015, 03:17:14 AM »

Quote from: Julio Ceasar on March 20, 2015, 02:59:46 AM

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.

_aj_ · « **Reply #15 on:** March 20, 2015, 03:39:02 AM »

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.

DroppingPlates · « **Reply #16 on:** March 20, 2015, 03:49:15 AM »

#1 Diet / fat burners (caffeine, green tea, l-carnitine, etc)
#2 Genetics
#3 Diuretics
#4 Slow walking lunges

Thong Maniac · « **Reply #17 on:** March 20, 2015, 04:27:02 AM »

Quote from: _aj_ on March 20, 2015, 03:39:02 AM

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

Jizmo · « **Reply #18 on:** March 20, 2015, 04:31:08 AM »

thrust harder when having sex

Kwon_2 · « **Reply #19 on:** March 20, 2015, 05:27:16 AM »

Implants

CalvinH · « **Reply #20 on:** March 20, 2015, 05:31:00 AM »

I have a great ass

da_vinci · « **Reply #21 on:** March 20, 2015, 05:38:54 AM »

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.

NaturalWonder83 · « **Reply #22 on:** March 20, 2015, 05:44:18 AM »

Quote from: _aj_ on March 20, 2015, 03:39:02 AM

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??

Howard · « **Reply #23 on:** March 20, 2015, 05:45:00 AM »

Quote from: flinstones1 on March 19, 2015, 06:54:21 PM

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

King Shizzo · « **Reply #24 on:** March 20, 2015, 05:45:22 AM »

Quote from: CalvinH on March 20, 2015, 05:31:00 AM

I have a great ass

PM sent.