getting my ass to grow

[Larrybird]

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

I really don't think the smith machine is ALL that bad for squatting. You still hit your legs pretty good, but you take your core out of the equation, which can be bad.

I'm not against it or for it, I just prefer the BB.

 

[smith01285]

use heavy weights whenever you work out your legs. heavy weights build muscle.

 

[drewbolic]

use heavy weights whenever you work out your legs. heavy weights build muscle.

train anything with hevy weight it will grow.But like dawg mentioned its about form and tecniqe so till you get that down do singles and concentrate on perfecting the movement.

I really don't think the smith machine is ALL that bad for squatting. You still hit your legs pretty good, but you take your core out of the equation, which can be bad.

I'm not against it or for it, I just prefer the BB.

same with me im at the squat rack not the smith when doing legs but in an earlier post i mention using the smith for single leg squats.This is a very difficult movement with free weight.
But try this im sure you'll be feeling it
load the bar with about 75-80% of 1rm on the smith
stand with arms shoulder lenth apart or where ever its more comfortable
the loaded leg should be more to your center the unloaded leg is bent knee behind you
now its a small movement down to almost parell with knee making almost a 90.
sets of 6-8
trust me this movement incorporates the glute as the primary movers.
Its very similar to a kickback or the buttblaster machine that is just to funny for me to ever get on it
You will be feeling this the next day.

 

[bankhead]

glute ham raise

 

[nerdalert]

I second the Bulgarian split squats and walking lunges. My wife used to tell me all the time that I had no ass, just last night she told me that I was growing a nice heiney...It sure helps keep the pants up too..lol

 

[stonecold1976]

Heavy squats !!