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Thursday, January 28, 2010

IS IT POSSIBLE TO BUILD A BUTT THROUGH TRAINING OR AM I GENETICALLY DOOMED???


Hey guys!! Sooo i've been asked this question time and time again by clients, friends, family members, facebook/myspace friends and just people in general ...lol... well guess what?? i once asked myself the EXACT same question... When i first started working out, years ago, i had no idea how to gain muscle in areas that needed most or even how to train and hit the right angles...

Hitting the right angles when training the GLUTES is KEY!!! The reason why most women/men can't seem to achieve that perfect apple bottom is because they are ONLY doing squats, leg presses, forward lunges or simply exercises that do not hit the TOP/SIDE parts of the glutes (the gluteus minimus and gluteus medius)...these are the areas that give the butt that ROUNDNESS that everyone wants so badly. it is GREAT to do squats, lunges and leg presses but the way that most people perform the exercises, they are focusing MAINLY on the gluteus maximus...

Here's a tip, try the following exercises (no need to use heavy weights either!!)
-Reverse Lunges (you can even do these with different angle/foot positions)

-One-legged/Single-legged deadlifts (with or without weights, squeeze glutes!)

-Stiff-legged deadlifts (really squeezing the top of the butt when you bring the weight up)

-Sumo squats (wide stance squats with toes pointing outwards)...again, focus on squeezing the top of the glutes when coming up...
For cardio, try doing the stairmaster backwards, at a lower speed ofcourse... you can place your hands slightly on the handles, push through your heels when stepping and really focus on squeezing each glute as you step.

The KEY to building nice, round, lifted glutes is working the gluteus minimus, maximus and medius... make sure to incorporate exercises that hit all these areas.
DONT FORGET...DIET PLAYS AN IMPORTANT ROLE IN MUSCLE GROWTH AND FAT REDUCTION...
Make sure to consume enough lean proteins(refer to my article on "Eating Low Carb to Lose Unwanted Bodyfat" for more tips on proper nutrition)... When trying to add lean muscle mass and reduce overall bodyfat you want to increase your lean proteins, make sure to eat enough essential fats to sustain decent energy levels, eat lots of veggies and stir away from starchy carbs!!!


BEST OF LUCK!!!
XOXOXO
-Alex L.

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