Keeping the Ass in check?

[andezzz999]

I am around 5'7" and have good sized legs. The problem is squats and presses are working the legs but also the ass. I don't need a big round strong ass. Any advice on how to minimize growth with out effecting my leg development. I have thought about dropping presses from my workout and concentrating on leg curls and dead lifts to hit the hams but really feel this will effect my ham development.

The other alternative is to start incorporating some of the chick exercises I see like leg raises and frogies, etc.

Thoughts?

 

[Zyglamail]

Thats a tough one and I feel your pain. I just gave up worrying about it myself, went to post office and got my ass its own zip code.

The ladies compliment me on it so it must not be as big as I think it is.

 

[PolishHammer1977]

lol I'm with you both

 

[gymtime]

I think you're probably stuck bro. If you want wheels, you're gonna have to deal with the bigger, stronger glutes. It's tough to "de-emphasize" them and still do a repsectable leg workout.

 

[MsBeverlyHills]

if you dont want a "big round ass" just cut the weight... lift lighter (esp on squats) and you woont build your glutes..

(altho- guys w/round tight asses are hot... imo)

 

[gymtime]

if you dont want a "big round ass" just cut the weight... lift lighter (esp on squats) and you woont build your glutes..

(altho- guys w/round tight asses are hot... imo)

And say goodbye to whatever gains you've made with your legs in the process.

 

[MsBeverlyHills]

And say goodbye to whatever gains you've made with your legs in the process.

wrong-- theres alot of quad/hammie lifts that DONT emphasize the glutes (he'll keep his leg size w/o gaiing ass size)

 

[gymtime]

wrong-- theres alot of quad/hammie lifts that DONT emphasize the glutes (he'll keep his leg size w/o gaiing ass size)

I believe you told him to lift lighter weights, "esp. on squats, and you won't build your glutes." Did I misread that? Because that's completely false.

Squats, as a compound lift, do as much or more for your ass as any isolation excercise. Secondly, ANY ham excercise works the glutes as well. The only leg excercise I can think of that doesn't is extensions.

 

[Zyglamail]

wrong-- theres alot of quad/hammie lifts that DONT emphasize the glutes (he'll keep his leg size w/o gaiing ass size)

I dont beleive this for a minute. At least not in a sense there are lifts that will build leg/quad mass without building glute mass.

 

[epimetheus]

Try low reps with high weight. 2-5 reps at 80-90%. 5-8 sets of em. That will build your strength and limit the hypertrophy. (what hypertrophy will occur will be sarcomere hypertrophy)

 

[casualbb]

There's a bit you can do.
1) Leg Extensions. Yeah everybody wants to look at it as the panzy exercise but it works.
2) Squats only to parallel instead of full. EMG studies have shown that, past parallel, quad activation is no greater but glute activation increases significantly.

-casualbb

 

[MsBeverlyHills]

gymtime-- extensions are a good one...

also-- platform deadlifts where you stick a 45 pound plate under each foot so it forces you to go lower so your using more legs.

 

[Zyglamail]

There's a bit you can do.
1) Leg Extensions. Yeah everybody wants to look at it as the panzy exercise but it works.
2) Squats only to parallel instead of full. EMG studies have shown that, past parallel, quad activation is no greater but glute activation increases significantly.

-casualbb

Extensions do do jack for my leg mass but they sure as hell wreak havoc on my knees. As for them working that is debatable, show me a high end athlete (power or BB) who got his/her leg mass by not implementing squat/legpress or dead and relied on extension for mass. I usually only squat to paralell myself.

MsBeverlyHills, ya lost me on the 45 plates under feet, how does that make/force you to go lower?

 

[b fold the truth]

I've never met anyone who had big legs and a small butt...

I've never met anyone who had TOO big of a butt...unless it was because it was covered with 20 pounds of fat...

I have big legs and a big butt...I squat and deadlift...and I am fairly strong.

No exercise is going to build big or strong legs without building a big and strong butt.

B True

 

[andezzz999]

Remember that song from the 80's "I like big butts"? By sir mix a lot? "when a girl walks in with a tiny little waist and and a round thing in your face, you get stuffed...." Looks like I'm gonna have "an LA face with an Oakland booty"1

 

[Deadz]

I'm so in the big ass club.

I got measured for my wedding tux and the dude (like 60+ yrs old) was like wow! Just when I thought it was in my head.

My wife loves it and I have gotten more than a few ladies in the past say they liked my ass - I think a muscular ass is sexy to the same women who like muscle or strong men.

Buy bigger pants and squat.

 

[spatts]

Adezzz...I think you're going to need to post a pic.


Obviously, I don't have a problem with a lil junk in the trunk. Kinda comes with the territory.

 

[gettinlarger]

Remember that song from the 80's "I like big butts"? By sir mix a lot? "when a girl walks in with a tiny little waist and and a round thing in your face, you get stuffed...." Looks like I'm gonna have "an LA face with an Oakland booty"1

1992, actually.