How to Get Glorious Glutes!
 

To have perfectly round and hard-shaped glutes, you need to do specific exercises, be consistent, and maintain proper eating habits. You do not have to wish you had perfect glutes when you can have them! So, let us get to it now. It is easy and basic.

Deep Bucket Squats:
 
You can do these on a Smith Machine or under a regular squat rack. The deeper you go, the more you will work your gluts. Keep your heels planted and push off when you come up, breathing out as you do. You want to start light and work your way up to heavier weights. Two warm-up sets of 15 repetitions each and four more sets of 12-15 reps. This totals six sets. This may seem like an excessive amount of sets, but, remember, when you are working legs you are working 50 percent of your entire body.

Read more…

Posted on March 25th, 2008 by Lori Braun
Filed under: Training | No Comments »

I work cardio 3 to 4 times a week and lift weights 4 times a week. I train my legs once a week. Should I be working them more? I want to get my legs and butt rock hard. Everything else on my body is toned and shapely, I just want more for my legs and butt, any suggestions?

Answer: Most competitive bodybuilders like myself train legs once a week with very high intensity, 1-3 minute rest intervals, heavy weights and low to medium reps (4-12). This helps develop strength and muscle mass.

To get “toned and shapely” without increasing bulk, you may want to train your legs twice a week. Because the intensity won’t be so high as with a bodybuilder’s routine, your legs can recover more easily from frequent workouts. You may also want to try higher reps (15-25). Due to the muscle fiber distribution, the lower body is quite responsive to high reps. However, keep in mind that if you also want to get stronger, don’t exclude heavier, low rep sets (6-12) completely. Don’t worry about getting “manly” muscles. It’s hard enough for us men to develop muscle size and it’s even harder for women because they have less testosterone.
Read more…

Posted on March 21st, 2008 by Lori Braun
Filed under: Training | No Comments »