Your butt and thigh muscles deserve some TLC, and not just because they look in shorts. More and more lifters and athletes are realizing that these muscles are really the place where "show" meets "go" and where both meet "I feel as good as I look."
Both are big and strong muscles, but they & # 39; much more than that. As the physiotherapist and strength trainer John Rusin explains in the article "3 Simple Secrets to Overcome Knee Pain," your thigh muscles protect and strengthen the knee joint. And both hammies and glutes can strengthen the lower back and make you stronger, safer and just tougher.
In short, you need more training in your ass-building arsenal. And Bodybuilding.com signature athletes Julian "The Quad Guy" Smith, powerlifter "Meg Squats" Gallagher and IFBB Rodney Razor, a pro for men, have three in their pockets.
Julian "The Quad Guy" Smith's Old-School Cure for Pancake Butt
Smith's nickname does not mean he neglects the other side. On the contrary, you can find him on Instagram almost every week, and demand that his 1 million followers meet friends who suffer from "Pancake Butt." His typical moves include glow and hamstring burners that make you limp, even without gaining weight.
But if you have a full gym disposal, here is his recipe for applying the back.
- Dumbbell Leg Curl: 4 sets of 12, 10, 8, 8 reps
- Stiff Leg Dumbbell Deadlift: 6 sets of 10, 10, 8, 8, 6, 6 reps
- Leg Press : 6 sets of 15, 15, 12, 12, 10, 10 repeats. Use high and wide foot position.
- Barbell Hip Joint: 6 sets of 10, 10, 8, 8, 6, 6 repetitions
The last three of these movements are probably somewhat familiar. But the dumbbell bell? Unless you've been training in the Golden Age – or at Smith's Hillsboro, Oregon, in the Gym Arms Race, which is the next best thing.
You can play this favorite old-school face-down on a flat bench in the gym or on a decay bench, but however you do, keep it slow and controlled. Have a workout partner who puts on weight and keep your hips on the floor (or bench) during each repetition.
Do not have a training partner? Try one of Smith's other popular curl variations:
- A variety of one-legged curls: 4 sets of 12, 12, 10, 10 reps
- Curved Bottom Curl: 3 sets of 12 Repetitions
- Machine leg bending: 4 sets of 15, 15, 12, 12 repetitions
No leg press? Run another Smith favorite (not just the name) that's on the Smith machine. It's like an extra-wide Smith Squat, where you can see how deep you can go and how your butt muscles reach their limits with each repetition. Try it for 4 sets of 12 reps, taking 4 agonizing seconds until the value goes down, 2 seconds down and 1 second up.
. 2 "Meg Squats" Gallagher's minimalist ham and buttock muscle builder
If you're looking for something new, look elsewhere. Meg is a mill! It takes the basics, performs them perfectly, and lets heavy weights work their magic.
- Barbell Hip Bump: 2 sets of 20 reps
- Barbell Squat: 4 sets of 6 repetitions that increase the weight with each set. Pause 2-5 min.
- Barbell Front Knob: 4 sets of 6 reps
The first step is straight out of Meg's popular Bodybuilding.com All Access program Uplifted: Build Muscle and Strength with Meg Squats. Heck, it's the first step on Day 1 of the program. It recommends hip thrusts and cable grommets, as the "high-repetition rate primers" turn on the gluteal and thigh muscles before performing heavy lifting.
But once If you want to get started with the glute pump, it's time for the main course – and the ultimate whole-leg builder: squat back. Start with a relatively simple weight, do your reps, then add weight with each additional set. Pause between 2-4 sets in the early gear and 3-5 minutes between the last few heavy sets. Meg says she struggles to feel the weight on all four "corners" of her feet, not straining her toes or heels too much.
Then it goes to the squat for dessert. Wait … are not they a quad-train? Sure, but if they are heavy and deep, they do more for the development of your glide than just anything else in the weight room. Stay close to the bar – and always stay tight – and check the descent before leaving the hole.
Is there anything left after that? You can do a few leg curls and other relief work, as Meg directs in the free "Squat Training by Meg Squats" free training. Or you can just tap on your butt and take a shower because this is a hard workout as it is!
. 3 Rodney Razor's Ham and Buttocks Workout
Razor is a professional fitness machine for pros and boys, but he does not believe in overly long, complicated workouts. His off-the-shoulder workout is one that you could accomplish in less than half an hour, and he also likes to take a few dumbbells for a full-body workout when he's in a time crisis. Rodney Razor's Ham and Glutes Workout "src =" https://www.bodybuilding.com/images/2019/january/3-workouts-that-are-insanely-effectively-at-building-hams-and-glutes-3b- 35×35.jpg "data-src =" https://www.bodybuilding.com/images/2019/january/3-workouts-that-are-insanely-effectively-at-building-hams-and-glutes-3b-700xh .jpg "/>
But be warned, this exercise duo is harder than it looks! Connect it to the end of a larger leg or a full-body routine, or do it alone as a quick and better than the leg bone. 19659008] Kettlebell Monopod Deadlift: 4 sets of 15-20 reps per leg
Not a pro at docks with one leg? The key For example, there is no law that says you have to touch the ground between repetitions, which is really a question of thigh musculature and the flexibility of the hip. If you try to cheat either, you can only round off your lower back. Instead, simply go down until you feel a decent stretch on the back of your leg, and do not be afraid to cling to a support with your free hand. This may sound like a cop-out, but many lifters feel that it actually helps them do the movement better and make them feel where they should.
Then it's time to burn them down with the goblets. Yes, just like Meg's squats, you'll feel them in your quads. But if you extend the eccentric for 2-4 seconds, as Razor recommends, your glutes will also be crying – especially after all those dead.
Do you think you are too cool for cup squats? Let's see how you feel in 80 repetitions.