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  1. #1
    awesome!! duey's Avatar
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    getting my ass to grow
    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.

  2. #2
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    squats,weighted bridges,walking lunges and many more but is genetics I believe.

  3. #3
    Community Veteran DADAWG's Avatar
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    if you dont deadlift , start now.mixx convention deadlift and sumo together to hit the hips and hamstrings hard.
    NOT ONLY IS STUPIDITY INCURABLE BUT ITS ALSO CONTAGIOUS OVER THE INTERNET.

    VAR ONLY CYCLES ARE ONLY FOR PEOPLE WITH A VAGINA.

  4. #4
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    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?

  5. #5
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    another good one that I really feel in the glute is single leg squats on the smith

  6. #6
    Community Veteran DADAWG's Avatar
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    Quote Originally Posted by drewbolic View Post
    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.
    NOT ONLY IS STUPIDITY INCURABLE BUT ITS ALSO CONTAGIOUS OVER THE INTERNET.

    VAR ONLY CYCLES ARE ONLY FOR PEOPLE WITH A VAGINA.

  7. #7
    The 'Ology Man Whore TonySuicideKing's Avatar
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    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.

  8. #8
    awesome!! duey's Avatar
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    Quote Originally Posted by TonySuicideKing View Post
    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.

  9. #9
    Наркоман тестостерона 82nd_Fister's Avatar
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    Your gym doesn't have a glute machine?

  10. #10
    awesome!! duey's Avatar
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    Quote Originally Posted by 82nd_Fister View Post
    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,

  11. #11
    RJ
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    Quote Originally Posted by duey View Post
    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.

  12. #12
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    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.

  13. #13
    Rookie skullcrusher1's Avatar
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    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

  14. #14
    awesome!! duey's Avatar
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    start doing more sets of squats i guess.
    maybe some lunges or something as well.

  15. #15
    Наркоман тестостерона 82nd_Fister's Avatar
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    Quote Originally Posted by duey View Post
    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.

  16. #16
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    Quote Originally Posted by skullcrusher1 View Post

    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

  17. #17
    Amateur Bodybuilder MGunz's Avatar
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    Quote Originally Posted by drewbolic View Post
    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.

  18. #18
    Junior Bodybuilder Larrybird's Avatar
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    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.

  19. #19
    awesome!! duey's Avatar
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    thanks for all the input guys.

  20. #20
    old ass college student
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    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
    Last edited by mason95; 11-30-2010 at 02:55 PM. Reason: spelling

  21. #21
    Junior Bodybuilder Larrybird's Avatar
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    Quote Originally Posted by mason95 View Post

    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.

  22. #22
    california grown
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    use heavy weights whenever you work out your legs. heavy weights build muscle.

  23. #23
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    Quote Originally Posted by smith01285 View Post
    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.

    Quote Originally Posted by Larrybird View Post
    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.

  24. #24
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    glute ham raise

  25. #25
    Pro Bodybuilder nerdalert's Avatar
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    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

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