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Thread: Problems with muscle-building.

  1. #1
    TheSexKitten
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    Default Problems with muscle-building.

    UGH! I'm so damn frustrated!! I have a decent ass naturally, but I've been trying for a long time to build it up all bubbly and such.

    The only thing is that it's super rare for me to actually feel real working going on in my gluteus muscles. Like, if I'm doing squats, I'll feel it in my quads. Same with lunges. Any "curl" type exercises I always feel mainly in my hamstrings, but my ass never feels that delicious BURN!

    Any pointers? My big guess is that my form is off slightly, could this be the problem?

  2. #2
    God/dess VenusGoddess's Avatar
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    Default Re: Problems with muscle-building.

    Dead lifts and Good Mornings.

    They hit my ass every single time.

    Also, you may not be totally contracting the glute muscles and allowing the quads/hams to do all the work. When you are pushing up from squats make sure you are pushing off of the heels.

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    Veteran Member Tara Nicole's Avatar
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    Default Re: Problems with muscle-building.

    Have you considered trying isolations? Also how is your protein intake. You need a decent about of protein intake to increase muscle mass.
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    Banned rozz's Avatar
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    Default Re: Problems with muscle-building.

    You might want to try using the smith machine to get deeper squats. If I don't use the smith machine, I never feel it in my butt. Make sure to press through your heels. Other than that...

    Butt busters. Tire your legs out beforehand, then lie on your back with you knees bent, a 25-lb weight on your abdomen. Use your hands to keep the plate in place, and thrust your butt in the air to create a straight line from your knees to your shoulders. Do 25-30 with perfect form. Then repeat. A lot. I like to do this last on legs day, as your legs will be nice and tired already and you can hobble out afterward.

  5. #5
    Veteran Member pennygirl's Avatar
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    Default Re: Problems with muscle-building.

    ive run into the same thing.. i feel everything in my legs not where it matters the bum..
    when you do squats.. focus on leaning back into the heels..even if your toes come up.. lean back.. like from the side it should look like you are sitting in a chair literally.. and push those heels down into the ground
    also try getting in that deep heel squat position and only coming up a little put your hand on your buttx and feel it get tight and raise up while it is tight. you can do a hundred of these little lifts and feel it .. helps you focus more on that area than actually coming all the way up
    ALSO im an 80's kid but pulled out old dennise austin big hair days lower body workout .. i see a rounded nice difference when i do these
    the standard old school leg lifts..
    lay on your side and put top leg out in front of you .. go up and down
    bend it and go up and down..
    also while keeping it bent lift and then touch knee to floor then heel to floor back and forth
    Doing the leg lifts while on all fours.. come down on your elbows .. lift a leg with your foot flexed and as you push up push through the heel.. instead of swinging it up just keep it tight and come up a little
    when you learn to isolate that area it gets easier but it takes practice and focus

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