I'm not going to qualify for writing this article on the basis of having an eye-catching backside. I was once told by my boss at the mortgage company, in front of a few female coworkers who didn't disagree with her, how amazed she was that I have no ass. This was very insulting, especially considering how highly I had always spoken of her ass. I came up with a great comeback, unfortunately like the "jerk store" episode on Sienfeld... too late! It went something like this: "I'm going to look through the lost and found box, maybe I'll find it in there along with your breasts". That would have hurt the poor flat chested girl's feelings I'm sure. I got my chance a month later when I picked her name for secret Santa. I bought her a Power Puff Girls training bra. So what can I say about the development of these two muscles- the gluteus maximus and the gluteus medius? First, if you are a guy that has low body fat, like myself, then filling out the back of your Dockers is going to be tough to do with mostly muscle...but it can be done. As with any muscle group, especially the larger ones, heavy weight with low reps build mass. Light weight and high reps, like in the twenty to thirty range cuts and defines. That is bodybuilding 101 stuff. I'm sure you know this already. Butt [sic], here's a problem that many people, including myself, run into that you may not be aware of. Most of the exercises that build the glutes are also for building up another large muscle group - the thighs. Now, what ends up happening to those of us with "no ass" is that when training with these exercises our thigh muscles completely take over and leave the butt without any work to do. Here are some tips on how to get the ass a piece of the action: You are probably already familiar with the basic exercises that are going to work the thighs, and also the glutes. You will need to do these very typical exercises 1.Squats 2.Lunges 3.Leg curls 4.Leg presses From now on when we do these exercises we are going to tweke a few things so that our glutes come into play. For those of us who are not used to this, it is going to be easier said than done...Kind of like patting your head while rubbing your stomach. It takes some concentration and focus. It doesn't happen automatically. When doing squats, try to concentrate on your foot position. I don't mean separation at shoulder width, or how you point your toes. This is more about the heels verses the front of the feet. Basically, you need to lean back more when doing a squat, and focus on pushing with your heels. If, when you're doing squats, your pushing a lot with the front of your foot, your calves are coming into play along with the top of your thighs, and the glutes are being left out of the fun. Stretching the calves before squatting will help with being able to lean back more while doing this famous exercise. Most importantly, concentrate on squeezing your butt muscles while doing all of your leg exercises. Hold the squeeze as best you can throughout the exercise. Of course there are exercises that will target just the glutes. Work some of those into your routine too.
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