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Thread: Whoa momma!

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    Member NewGirl9's Avatar
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    Default Whoa momma!

    I am such a stripper. I'm seriously at the gym right now, on my sidekick, on a treadmill. With fake eyelashes on.

    Anyhow, here's my question: I've been working out my butt a lot lately (alas, it doesn't score too well on the other thread's "perfect butt" scale), but it never feels sore the next day like my other muscles do after a good workout. And I'm not seeing a whole lotta difference. What do you ladies do to make sure your squats/lunges/deadlifts really make a difference? I don't care how much pain it takes.. I just want a great friggin ass!

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    Member sexygreekgoddess's Avatar
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    Default Re: Whoa momma!

    You said it yourself. Squats/lunges/deadlifts work the best. Good luck

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    God/dess Emily's Avatar
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    Default Re: Whoa momma!

    do you have a "butt blaster" machine?

    do those and make sure you extend your leg all the way.

    Also, doing squats with weights in your hands is good, but if you have one of those domed stability platforms to stand on, even better. And do side squats off it.

    it will make your glutes hurt the next day. Mine do!

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    God/dess fancygirl's Avatar
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    Default Re: Whoa momma!

    personal trainer to point out if you're doing something wrong?

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    Member karen_darlin's Avatar
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    Default Re: Whoa momma!

    Use heavier weight-- at one point, I could squat 200 lbs. Believe me... I felt my workouts the next day. I've also heard that keeping a slightly narrower stance helps target the glutes.
    Try running stairs/bleachers.
    Also good: "sissy" squats. A little difficult to describe, but they're not called that because even sissies can do them. Grab ahold of a sturdy vertical pole in front of you with one hand. Stand with feet shoulder width apart, on your toes. Keeping your back straight, slowly lean back until your butt touches your heels, then straighten back up.

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    Featured Member Paintbaby's Avatar
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    Default Re: Whoa momma!

    Pilates.

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    Default Re: Whoa momma!

    Soreness is *not* an indication of progress or growth. Remember to make progress you must do something more challenging than you did the time before. You must add a little weight to the bar, do more reps or sets, etc each time you go into the gym.

    A great leg workout is: Barbell Squats done ass to the ground and with proper form and moderate/challenging weight. 4 sets 8-12 reps. Leg Press 3 sets 10-12 reps, glute/ham raises (or use the glute ham/raise machine if one is availible) 3 sets of 10-12 reps. Lying leg curl 3 sets 12-15 reps. As for the deadlifts it's best to do regular deadlifts (not straight leg deadlifts) on your back day. But if you don't have someone to show you proper deadlift form, just do 3 sets of straight leg/romanian deadlifts at the end of the leg workout for 3 sets of 10-12 reps. Stand on a wooden block so you can lower the bar even further (very important when using big olympic sized plates).

    You can also throw in some calf raises and seated calf raises for 4 sets each 12-15 reps at the end.

    Remember never do cardio on leg day. They need to recover. And no exercise plan in the world will take the place of a good, sound nutrition plan. And also results don't come over night. It takes years to build a good body, or even just one body part. Don't expect to have an amazing ass in a month of work, instead work at it over time. Good luck!

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    Default Re: Whoa momma!

    I also forgot to mention, always warm up properly! Use the pyramid system. Start out light and add weight to the bar/machine stack on each set. Example first set of squats, 45lb olympic bar, second set add a 25 to each side etc etc (these are just example weights, use what's heavy to *you*). Never stretch a muscle before working it. Science has proven that's a sure way to weaken the muscle and invite injury, however always stretch out after.

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    Default Re: Whoa momma!

    several of these will work the booty, for sure I do most of them in my gym

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    Default Re: Whoa momma!




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    Featured Member Lyssa Lynn's Avatar
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    Default Re: Whoa momma!

    Lose the lashes, put down the sidekick, and start using heavier weight. Lashes at the gym? **shaking head**

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    Member NewGirl9's Avatar
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    Default Re: Whoa momma!

    Thanks for all the great advice.. I'm going to switch up my routine with some of your ideas.

    And maybe (MAYBE) lose the lashes.

    I'll let y'all know how it goes!

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