getting my ass to grow

[duey]

im tired of my wife telling me i have no ass. so whats a good workout to tarket that area. i know squats but what else.

 

[drewbolic]

squats,weighted bridges,walking lunges and many more but is genetics I believe.

 

[DADAWG]

if you dont deadlift , start now.mixx convention deadlift and sumo together to hit the hips and hamstrings hard.

 

[drewbolic]

Good point Dawg.
sumo squats and Jefferson squats are great for the hamys, def have to add deadlifting and a lot of different angles squats

What is your normal routine?

 

[drewbolic]

another good one that I really feel in the glute is single leg squats on the smith

 

[DADAWG]

Good point Dawg.
sumo squats and Jefferson squats are great for the hamys, def have to add deadlifting and a lot of different angles squats

What is your normal routine?

i suggest he start off with singles to learn his technique.most beginners technique goes to crap with every rep. 15 medium weight singles for a few weeks until the technique is dialed in and then maybe move to 3 sets of 5 or even 2 sets of 5 each with sumo and conventional deadlift.i realize that this is very basic but deadlifts are hard to learn correctly and everyone has to start somewhere.

 

[TonySuicideKing]

LMAO.... ok Duey... someone should have asked this originally... but what do you mean you have no ass? As in its just flat, you have a chunky ass, or no muscle. What term are you referring to when your wife says this.

LOL Sad to say but i have a chicks ass. But all the ladies love it for some reason hahaha.

 

[duey]

LMAO.... ok Duey... someone should have asked this originally... but what do you mean you have no ass? As in its just flat, you have a chunky ass, or no muscle. What term are you referring to when your wife says this.

LOL Sad to say but i have a chicks ass. But all the ladies love it for some reason hahaha.

lol, i was wondering when someone would find a laugh in there. ive always had a flat ass, some muscle just not much.

im doing 4x8 deads with back now. and my legs like this
squats 4x8 smith machine
hams 3x8 i dont know the machine, but u sit in it with legs straight out and curl them down toward the floor,
quads 3x8 same as hams except coming up from floor to straight postion.
machine wise thats about all my junky gym has to offer.

ive been doing that for a month now, never been into legs to much, feel free to make me a routine.

 

[82nd_Fister]

Your gym doesn't have a glute machine?

 

[duey]

Your gym doesn't have a glute machine?

no glute machine

my gym is a snap fitness franchise, and its one of the smaller setups too,

 

[RJ]

lol, i was wondering when someone would find a laugh in there. ive always had a flat ass, some muscle just not much.

im doing 4x8 deads with back now. and my legs like this
squats 4x8 smith machine
hams 3x8 i dont know the machine, but u sit in it with legs straight out and curl them down toward the floor,
quads 3x8 same as hams except coming up from floor to straight postion.
machine wise thats about all my junky gym has to offer.

ive been doing that for a month now, never been into legs to much, feel free to make me a routine.

get off those damn machines and do real squats. ATF squats. Like Dawgie dawg said, get your tech down first sith singles or doubles, then go from there.

Low volume heavy ass squats, deads and bench.

And stay off that damn Smith machine.

 

[Welter]

I do bulgarian split squats on the smith machine and can barely sit down the day after. Hits your quads, hams and glutes hard. Ive tried to do them with a standard short bar and always look like a clown trying to keep my balance and lift at the same time.

 

[skullcrusher1]

When you do your squats keep the bar low on your back and stick your flat ass out.

If this doesn't work you can always get an ass implant. A chick at my gym got one and everybody loves her ass!

good luck

 

[duey]

start doing more sets of squats i guess.
maybe some lunges or something as well.

 

[82nd_Fister]

no glute machine

my gym is a snap fitness franchise, and its one of the smaller setups too,

Ohh. Man, I hate those places. I did a 7 day trial pass at one once. Stopped after 30 minutes.


My wife thought it was tits, though.

 

[drewbolic]

If this doesn't work you can always get an ass implant. A chick at my gym got one and everybody loves her ass!

good luck

This in northern Jersey/NYC is becoming common, saline injections in there ass

 

[MGunz]

squats,weighted bridges,walking lunges and many more but is genetics I believe.

nothing even comes close to hitting my glutes like walking lunges. I can't even sit down for 2 days after a few sets of these.

 

[Larrybird]

Walking lunges, squats, leg press (FULL ROM), and Deads, all performed correctly and with heavy weight, will get that ass to grow.

Shoot for the 8-15 rep range.

 

[duey]

thanks for all the input guys.

 

[mason95]

looks like no one mentioned one of my favorites: The Box Squat. You have to use less weight but it is great for learning to squat correctly and will kill your butt.

Also, as others have pointed out: Stay off of the Smith Machine