Best posterior building exercises to help cure white mans butt

[blackhat]

The title says it all. What have you all got for it. I squat and squat and squat and it does not seem to have that great of a effect on building the posterior nearly as much as it does my quads.

To be completely honest, I am happy with the size of my quads and would much rather try to focus solely on the glutes. My main problem is whether it be lunges squats or one-legged deadlifts my quads grow just as much.

And that excessive quad growth, my friends, is causing the once prominent oak tree to become dwarfed and Im not liking it.

Is there any particular stance or method to try and focus the exercise mainly on the glute area?

 

[iggy]

i try to do heavy deadlifts and lunges. on the lunges focus solely on your glutes.

 

[dave bird]

lunges baby, all the black girls I work with say I got a blacks mans behind. Oh, and that I walk like John Wayne

 

[SouthernLord]

Arched back good mornings, glute ham raises if you have the proper machine, pullthroughs, 45 deg back raises with weight, WIDE stance box squats. All of these lifts will hit your glutes, hammies, and low back hard. If you are unsure of how do do them check out the ELITEFTS videos on youtube.

 

[dabuffguy]

The title says it all. What have you all got for it. I squat and squat and squat and it does not seem to have that great of a effect on building the posterior nearly as much as it does my quads.

To be completely honest, I am happy with the size of my quads and would much rather try to focus solely on the glutes. My main problem is whether it be lunges squats or one-legged deadlifts my quads grow just as much.

And that excessive quad growth, my friends, is causing the once prominent oak tree to become dwarfed and Im not liking it.

Is there any particular stance or method to try and focus the exercise mainly on the glute area?

deadlifts have made my butt stick out a lot. My friends call me bubble butt now.

 

[blackhat]

Great advice, thank you elite brotherhood. This is the best place around hands down!

I'll put all this into practice and see if I cant have the jeans ripping at the seams.

i try to do heavy deadlifts and lunges. on the lunges focus solely on your glutes.

I think I may be putting too much weight on ball of my foot (lead foot) when doing my lunges . Maybe putting the weight on the heel would isolate the glute more?

 

[DaveTSI]

atf squats

 

[Scotsman]

atf squats

Winner!!!

Maybe throw in some RDL's afterwards.

Cheers,
Scotsman

 

[blackhat]

atf squats

got ya

 

[mad_monkey59]

Alot of it is genetics buddy... you have or you don't to a certain degree.

 

[blackhat]

Alot of it is genetics buddy... you have or you don't to a certain degree.

While I find this to be true to a certain extent. I'm sure I can find some way to overcome genetics...

 

[deathdroprob]

Heavy deadlifts...
My ass is huge (it is) and my body fat % isnt all that high.

 

[dabuffguy]

Alot of it is genetics buddy... you have or you don't to a certain degree.

you can build a big butt. the glute is the single biggest muscle in the body. Even if you have a flat butt, doing the excercises previously mentioned will build your butt muscles a ton, and get rid of flat butt disease.

 

[1999TL]

you can build a big butt. the glute is the single biggest muscle in the body. Even if you have a flat butt, doing the excercises previously mentioned will build your butt muscles a ton, and get rid of flat butt disease.

Did you have to buy new jeans and whatnot? I'm starting to find that the squats, lunges, and deadlifts are making my jeans tight. Starting to become borderline gay.

 

[blackhat]

Did you have to buy new jeans and whatnot? I'm starting to find that the squats, lunges, and deadlifts are making my jeans tight. Starting to become borderline gay.

This is what I am worried about, but it will be worth it I suppose. I usually dont but cheap when I buy denim so ditching a $240.00 pair of jeans hurts a bit.

 

[dabuffguy]

Did you have to buy new jeans and whatnot? I'm starting to find that the squats, lunges, and deadlifts are making my jeans tight. Starting to become borderline gay.

Yep, I had to buy some baggier jeans. Oh, and have fun with the many stretch marks all over your groin and upper thigh area.

 

[blackhat]

Yep, I had to buy some baggier jeans. Oh, and have fun with the many stretch marks all over your groin and upper thigh area.

I am prone like no other to stretch marks. Looks like I've been mauled by a tiger.

 

[coolcolj]

You obviously have problems recruiting your glutes
try my glute activation move in the lower back pain sticky

And you have to sit back to fully activate the glutes, and arch the butt back

also read this - the single leg kneeling deadlift hammers the glutes!
http://www.higher-faster-sports.com/noglutes.html

 

[ceo]

atf squats

Yep!! 100%. Add in some walking lunges and you'll build a shelf you can set your coffee cup on.

 

[eddymerckx]

donkey kicks--and no running.

 

[gjohnson5]

I wonder why it took this long for someone to say Squats.....

atf squats

 

[Sculelos]

I'd go with the suggestion to do ATG Squats and adding in some lunges probably wouldn't hurt to much either.

My glutes have grown tons from doing them although my quads have seen a major increase as well. Really it's hard to train one without training the other. I have gotten stretch marks on my legs though although I don't really care too much.

 

[DaveTSI]

fuckin lunges!?!? cmon on you guys jeeze

put some fuckin weight on your back and squat as deep as you can, nothing builds glutes/hips like deep heavy squats

lunges omg please stop

 

[dabuffguy]

I am prone like no other to stretch marks. Looks like I've been mauled by a tiger.

me too. I got a few right on the peak of my bicep. WTF is that all about?

I have deep purple stretch marks all over my thighs and goin. Shit, even the skin between my scrotum and inner thigh has wide dark colored stretch marks. My future wife is gonna be like "WTF happened to your legs?" I get more everyday. Every damn day I see more and more stretch marks. Which means I'm growing, but shit It's really starting to bother me. My legs are gonna be giant scars by the time I get my legs the size I want them.

 

[1999TL]

Freddy Kruger paid you a visit.

 

[blackhat]

me too. I got a few right on the peak of my bicep. WTF is that all about?

I have deep purple stretch marks all over my thighs and goin. Shit, even the skin between my scrotum and inner thigh has wide dark colored stretch marks. My future wife is gonna be like "WTF happened to your legs?" I get more everyday. Every damn day I see more and more stretch marks. Which means I'm growing, but shit It's really starting to bother me. My legs are gonna be giant scars by the time I get my legs the size I want them.

Right, the purple really comes out after I get a lot of sun. Anytime I am out and about people always have a gander at my battle scars. Usually the response is "what happened there". Then I go into some drawn out story about how I was in South Africa one year and the next thing I know I am having wild sex with whoever asked. Guys don't ask about them.

The best suggestion I've gotten was shea butter blah blah blah and I dont got the time to put that on every stretch mark on my body 3 times a day just to see the minute results a year or two from now.

 

[Burpees]

fuckin lunges!?!? cmon on you guys jeeze

put some fuckin weight on your back and squat as deep as you can, nothing builds glutes/hips like deep heavy squats

lunges omg please stop

I lunge in place, I start with 70lbs in each hand and work up to 90lbs in each hand. I superset in the Seated Leg Press but only use one leg at a time and do a full range of motion. The only place I feel any of it is my ass and hammys.. I can't squat because of limited mobility on my left shoulder.. I can front squat but the last thing I need is more quads.