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Pushtoday
10-11-2015, 10:21 PM
Build A Better Booty: A Complete Guide For Women
You can't shake what you don't have. Build a bountiful and firm booty with these three glute-building workouts. This feature includes a fat-shredded diet plan.

Every woman (and man – for different reasons) wants a head-turning backside. No, not a Kardashian-sized mass with its own weather system, but a nice round, attractive booty. When you have a shapely butt your clothes fit better therefore you gain more confidence. For those who compete on a stage, the glute area is as important as any other body part you train. It would behoove you and anyone else to closely consider your glute training, build a sound, comprehensive program and finally get the results your after.
The Importance of Glute TrainingThe gluteal muscle group is comprised of four main areas: gluteus maximus, gluteus minimus, gluteus medius and tensor fasciae latae. As one of the strongest muscle groups of the body the glutes possess crucial functions regarding hip extension and hip abduction among many others. This is important in virtually every multi-joint lower body exercise performed namely all squat variations, lunge variations, step-ups, jumps, bounds, all deadlift variations as well as a role as stabilizer while rowing, benching and several core exercises.
Glute-Building Program ReviewIt’s no surprise that you will need a well thought out plan to build, strengthen and shape your backside. Attention to detail and deterrence for the unnecessary are in order for you to build your very own glute program. Below are three separate programs for a better backside.


Program 1 is performed once per week and includes many angles of attack. Since you will be training glutes directly only once every seven days you will need to include plenty of volume and variation.
Program 2 is performed twice per week. With slightly fewer angles and volume you will be training a bit more frequently which will require you to pay close attention to recovery and training intensity.
Program 3 is performed three times per week. With an even higher frequency volume will be reduced once more to compensate for recovery.

*You can perform these workouts either on their own day or on a lower body training split routine.
https://cdn.muscleandstrength.com/sites/default/files/images/articles/articles/booty.jpg

The gluteal muscle group is comprised of four main areas: gluteus maximus, gluteus minimus, gluteus medius and tensor fasciae latae.
Which is Best for You?Depending on your own training schedule and recovery practices you can either decide to tackle something that fits your current routine or start with Program 1 and gradually move up to Program 2 and 3 after a certain period of time. It’s up to you and how bad you want a stronger, shapelier booty.
Glute Program #1
<tbody style="border-top-width: 1px; border-top-style: solid; border-top-color: rgb(204, 204, 204); width: 673px; display: table;">
Program 1


1x Per Week


Exercise
Work Sets
Rest


Circuit: Bodyweight Squat, Bodyweight Glute Bridge and Lateral Lunge
3 rounds of 10 reps each





Superset:


Feet-Forward Smith Machine Squat (with a two second glute squeeze at top)
3x8-10
60 after superset


Bodyweight Reverse Lunge (Reps are performed for each leg)
3x10
60 after superset





Superset:


Barbell Romanian Deadlift
4x6-8
60 after superset


Dumbbell Step-Up
4x10 reps each leg
60 after superset





Superset:


Lunges
3 x 10 reps each leg
60 after superset


Leg Curl (lift knees at top of each rep)
3 x 10
60 after superset





Plank
3 x 20-30 seconds
15-30



</tbody>


https://cdn.muscleandstrength.com/sites/default/files/images/articles/articles/bodyweight-squat.jpg





"Every woman (and man – for different reasons) wants a head-turning backside. No, not a Kardashian-sized mass with its own weather system, but a nice round, attractive booty."
Glute Program #2*Perform on two separate days with at least two days of rest between.


<tbody style="border-top-width: 1px; border-top-style: solid; border-top-color: rgb(204, 204, 204); width: 673px; display: table;">
Program 2


Day 1


Exercise
Sets
Rest


Circuit: Bodyweight squat, Bodyweight Glute Bridge and Lateral Lunge
2 or 3 rounds of 10 reps each





Superset:


Weighted Glute Bridge
3x10-12
60 after superset


Kettlebell Sumo Deadlift
3x10-12
60 after superset







Superset:




Front Foot Elevated Lunge
4x10-12



Dumbbell Romanian Deadlift
4x10-12


</tbody>


<tbody style="border-top-width: 1px; border-top-style: solid; border-top-color: rgb(204, 204, 204); width: 673px; display: table;">
Program 2


Day 2


Exercise
Sets
Rest


Circuit: Bodyweight Squat, Bodyweight Glute Bridge and Lateral Lunge
2 or 3 rounds of 10 reps each





Superset:


Bodyweight Bulgarian Split Squat
3x10-12
60 after superset


Kettlebell Lateral Lunge
3x10-12
60 after superset





Superset:


Barbell Deadlift
4x10-12
60 after superset


Lying Leg Curl
4x10-12
60 after superset



</tbody>


https://cdn.muscleandstrength.com/sites/default/files/images/articles/articles/lunge11.jpg

As one of the strongest muscle groups of the body the glutes possess crucial functions regarding hip extension and hip abduction among many others.
Glute Program #3*Perform on three separate days with at least one day of rest between.



<tbody style="border-top-width: 1px; border-top-style: solid; border-top-color: rgb(204, 204, 204); width: 673px; display: table;">
Program 3


Day 1


Exercise
Sets
Rest


Superset:


Bodyweight Squat
2 rounds of 12 reps
None


Reverse Lunge
2 rounds of 12 reps
None





Circuit: Lateral Lunge, Lying Leg Curl andDumbbell Step-Up
3-4 x 12
60 after circuit

</tbody>


<tbody style="border-top-width: 1px; border-top-style: solid; border-top-color: rgb(204, 204, 204); width: 673px; display: table;">
Program 3


Day 2


Exercise
Sets
Rest


Superset:


Bodyweight Squat
2 rounds of 12 reps
None


Reverse Lunge
2 rounds of 12 reps
None





Circuit: Weighted Glute Bridge, Goblet Squat and 20-30 second Plank
3-4 x 12
60 after circuit

</tbody>


<tbody style="border-top-width: 1px; border-top-style: solid; border-top-color: rgb(204, 204, 204); width: 673px; display: table;">
Program 3


Day 3


Exercise
Sets
Rest


Superset:


Bodyweight Squat
2 rounds of 12 reps
None


Reverse Lunge
2 rounds of 12 reps
None





Circuit: 20-30 second Alternating One-Leg Plank,Walking Lunge and Dumbbell Romanian Deadlift
3-4x12
60 after circuit



</tbody>


<article class="nodeBody" itemscope="" itemtype="http://schema.org/Article" style="color: rgb(51, 51, 51); font-family: 'Open Sans', sans-serif; font-size: 16.8px; line-height: 30.24px;">The Better Booty Diethttps://cdn.muscleandstrength.com/sites/default/files/images/articles/articles/butt.jpgWhat is a great glute program without the proper diet? Below is a simple starter eating plan with plenty of option designed to build lean, calorie-burning muscle and reveal your new and improved backside. It is high in muscle-building protein, moderate in energy-infused complex carbs and has a good helping of healthy fats.
Calorie macronutrient breakdowns will vary slightly so after you try it on for size, reevaluate your progress and adjust where necessary. After 4-6 weeks you can either decrease calories by 250-300 or increase them 250-300 depending on your individual goal and progress.
Meal 1 (breakfast)

Option 1: 1 cup of Greek yogurt and 1 oz. of nuts
Option 2: 1 whole egg and 2 additional egg whites with spinach or other veggies, low-fat cheese and dash of salsa
Option 3: 1 or 2 slices of Ezekiel bread with 2 tbsp. of all-natural peanut butter

Meal 2 (optional mid-morning snack)

Option 1: Low-carb protein bar
Option 2: 2 hard-boiled eggs
Option 3: 1 cup of Greek yogurt and 1 oz. of nuts

Meal 3 (lunch)

Option 1: Salad with veggies and 4 oz. of chicken or turkey and 1 piece of fruit
Option 2: 3-4 oz. of lean ground meat mixed with ˝ cup rice and small side salad
Option 3: 3-4 oz. of fish (tilapia, salmon or tuna) in wheat pita or soft wheat taco and veggies

Meal 4 (optional pre-workout)

Option 1: 1 scoop of whey protein mixed with water
Option 2: 1 cup of low-fat cottage cheese
Option 3: Nothing

Meal 5 (optional post-workout)

Option 1: 1 scoop of whey protein mixed with water
Option 2: Berries or other fruit option
Option 3: Nothing

Meal 6 (dinner)

Option 1: 3-4 oz. of fish, veggies and ˝ cup rice
Option 2: 3-4 oz. chicken breast and ˝ - 1 cup of sweet potato, small side salad
Option 3: 3-4 oz. Turkey or ground meat, ˝ - 1 cup of quinoa, mixed veggies





</article>

Mountain_Man
10-12-2015, 05:17 AM
I like the picks

danieljk91
10-12-2015, 01:23 PM
I like the picks

Hahaha Push usually I read your articles, this one I saw that first booty and just kept looking for more and they kept coming, couldn't even focus on the words. X-D

beachbody
10-13-2015, 05:59 PM
I have noticed over the years that some women Have an exceptionally well developed rear end. They never do any weight training but they have these big thick glutes. It must be genetics because they keep this muscle mass all their lives.

beachbody
10-14-2015, 03:36 PM
Now if someone could figure out what genes cause this muscle mass to stay on your body with no weight training, we could use the genes for men to keep big slabs of muscle on their upper body while doing just a minimum of weight training, it would be great. It would be more than great, it would be fantastic.
Over time, this weight training wears you down.
These genes must be different than the myostatin gene. Otherwise these women could put big slabs of muscle on their upper body.

Presser
10-15-2015, 08:42 AM
Now if someone could figure out what genes cause this muscle mass to stay on your body with no weight training, we could use the genes for men to keep big slabs of muscle on their upper body while doing just a minimum of weight training, it would be great. It would be more than great, it would be fantastic.
Over time, this weight training wears you down.
These genes must be different than the myostatin gene. Otherwise these women could put big slabs of muscle on their upper body.


i think over time weight training gives me more overall energy and vitality

danieljk91
10-15-2015, 08:46 AM
I agree with presser, but I understand what beachbody says though... It's difficult to keep the grind of things sometimes when life gets busy... Most of the time I can't get to the gym before 8/9 at night.. Then my gf always wants sex, it's tough getting everything in in one day

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Presser
10-16-2015, 02:11 PM
I agree with presser, but I understand what beachbody says though... It's difficult to keep the grind of things sometimes when life gets busy... Most of the time I can't get to the gym before 8/9 at night.. Then my gf always wants sex, it's tough getting everything in in one day

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oh u poor thing you! lmao

danieljk91
10-16-2015, 02:50 PM
oh u poor thing you! lmao
Hahaha I'm not complaining but the schedule is bored as is let alone getting in my exercise

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danieljk91
10-16-2015, 02:50 PM
Hahaha I'm not complaining but the schedule is bored as is let alone getting in my exercise

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Oh! And I just had my first kid last night so that makes it even busier haha

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ms.muscles
10-28-2015, 06:08 PM
back wards hack squats, a back wards vsquats and using the pull up machine pressing down with one leg, and straight leg dead lifts, hip abductor back wards, fav for the bum 4 sets of 20, my favs for the bum

also like to do squats pring before that, and box squats :)

as for form, wide stance = glute/ham
narrow stance should be for quad day, imo

oh andddd dead lifting!!!

and i use weight..... lots of weight. bahaha body weight squats, get a barbell and through on a couple 45's

Presser
10-29-2015, 08:09 AM
back wards hack squats, a back wards vsquats and using the pull up machine pressing down with one leg, and straight leg dead lifts, hip abductor back wards, fav for the bum 4 sets of 20, my favs for the bum

also like to do squats pring before that, and box squats :)

as for form, wide stance = glute/ham
narrow stance should be for quad day, imo

oh andddd dead lifting!!!

and i use weight..... lots of weight. bahaha body weight squats, get a barbell and through on a couple 45's

good stuff! especially the box squats and dead lifting