I have a flat butt and have read that squats is the best excerise. Can you tell me if i need to use as much weight as possible with fewer reps or less weight with more reps? Also do I need to go all the way to the floor or stop knee level? What routine would have the fastest results to getting me a butt?
I need help
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retired_Mustey
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Diet, low rep-high weight and walking the treadmil on a rather steep incline should get you an ass.
The exercises:
Dead Lifts
Hip... Thingies (forgot the name), it's that machine that has two handles you stand between, and this big lever you roll clockwise and CC. Damn my English is bad, so is my ascii art, but still a go:
|.........|
|....o...|
|.../.....|
|.O......|
|.........|
|.........|
You stand between those lines (they represent the bars), hold the bars, put your leg on the cushion (the capital O), keep it streight and kick backwards. Anyone know how it's called?
Then you might wanna add curls, hyper extenstions (I am not talking about knee extentions, but on the lower back long muscles), I don't know what a squat is, I think it's that think where you hold a free weight on your shoulders, stand streight and then go down while keeping the back up and streight, the knee caps pointing forward and the heels all stuck to the ground, it works great on your higher front hip (or do they call that thighs? BAH!).
If we are talking about the same thing, it's also good for the ass, you would want to go all the way down, otherwise, you only train the lower part of the muscle, and that's a whole way down from your ass.
The best routine is if you do over all training, I never like focusing on one thing only. Trust me, your body is better off without focusing and it will fix any problem you might have even if you don't just focus on that one...
Good Luck anyway!
The exercises:
Dead Lifts
Hip... Thingies (forgot the name), it's that machine that has two handles you stand between, and this big lever you roll clockwise and CC. Damn my English is bad, so is my ascii art, but still a go:
|.........|
|....o...|
|.../.....|
|.O......|
|.........|
|.........|
You stand between those lines (they represent the bars), hold the bars, put your leg on the cushion (the capital O), keep it streight and kick backwards. Anyone know how it's called?
Then you might wanna add curls, hyper extenstions (I am not talking about knee extentions, but on the lower back long muscles), I don't know what a squat is, I think it's that think where you hold a free weight on your shoulders, stand streight and then go down while keeping the back up and streight, the knee caps pointing forward and the heels all stuck to the ground, it works great on your higher front hip (or do they call that thighs? BAH!).
If we are talking about the same thing, it's also good for the ass, you would want to go all the way down, otherwise, you only train the lower part of the muscle, and that's a whole way down from your ass.
The best routine is if you do over all training, I never like focusing on one thing only. Trust me, your body is better off without focusing and it will fix any problem you might have even if you don't just focus on that one...
Good Luck anyway!
Hoss
1
I have a friend(girl) that always says she wants a butt, and she eats doughnuts because she heard they go straight to her butt, lol i thought that might help(i know it doesn't 
) atg (ass to grass) squats are definatly the best way to go, to stimulate muscle growth reach failure around 15 repititions, about 4 sets. but dont neglect other areas of your body (as mustey already stated)... good luck (& sry for the late response )
) atg (ass to grass) squats are definatly the best way to go, to stimulate muscle growth reach failure around 15 repititions, about 4 sets. but dont neglect other areas of your body (as mustey already stated)... good luck (& sry for the late response )I had a girlfriend with the hindquaters of a horse! She did squats (and leg press sometimes) like there was no tomorrow. I saw her put many guys to shame with her flawless form, she would easily squat 300 lbs. I wanna say her best squat with good form was 365 lbs. She is shorter than me and her legs and ass were Much bigger than mine. My max squat was about 415 lbs with good form.
Goodluck, learn to enjoy the pain, and your butt will be the envy of all your g/f's
Goodluck, learn to enjoy the pain, and your butt will be the envy of all your g/f's
dont deadlifts help a little too. i know they work hamstrings.