View Full Version : Pls Help! Re: Glutes
I'm new to this board. Can anyone offer any suggestions as to what excerises I can incorporate into my Leg workout that will target and lift the glutes. I've allocated Mondays as my Leg day.
My Leg Workout is as follows:
Leg Press 3 x 10reps
Smith Machine Squats 3 x 10reps
Deadlifts 3 x 10reps
Lunges 3 x 10reps
Leg Extensions 3 x 10reps
Leg Curls 3 x 10reps
Butt Blaster 3 x 10reps
My cardio session are in the mornings. I rotate between the treadmill incline set at 3-4 and the stepmill(the one with the revolving steps) for about 45 mins 5 x week. Any suggestions would be greatly appreciated. :)
11-14-2001, 10:14 PM
Welcome Mari. You are doing quite a bit for legs. I would like to suggest two different programs to hit you legs from different angles. Alternate the two programs every Monday to prevent stalness.
Squats 3x10(free weight if possible)
Leg Extensions 3x10 (hold contract at top)
Butt Blaster 3x10
Leg Press 3x10
Lying Leg Curls 3x10 (negatives)
Lunges 3x15 (walking)
Butt Blaster 3x10
Be sure your diet is fairly clean and cycle the intensity on the cardio to keep the body off guard. ;)
11-15-2001, 10:03 AM
I agree with MisFit....but most of all, walking lunges, walking lunges, walking lunges!!!! Twice a week I do walking lunges five trips around the perimeter of the basketball court. On Tuesday I do it with 40 lb small bar, on Friday, I do it with no weight.
If you can, and you run, try incorporating sprints into your running....visualize the bottoms of sprinters!! <laughing>
These exercises together with the other exercises will show great improvement to the glutes.
Thank you, MsFit and Rebecca95833 for your prompt responses. I will certainly modify my workout to reflect your suggestions. :)
I have another question. I was wondering if I could get some feedback from anyone that have used or are currently using any of the following supplements:
40 mins before cardio in the morning
Citrimax-Chromium Polynicotinate: 2000 mg
30 mins before meals
Vanadyl Sulfate: 3-10 mg
taken 15-30 mins before meals
taken for 90 days only, then take 30 days off,
then start again until bodyfat goals are reached
I was told the above supplements will work to reduce bodyfat and to lean down. It's not that harsh on the body. These supplements will work for people that do not want to use the ECA stack. Any feedback on this would be greatly appreciated.
Thanks so much in advance. :)
I used finished reading all of "Big Cat's" articles and I found the answers pertaining to my supplement question. I must say, "Big Cat" is very knowledgeable and his articles are very informative and helpful. Thanks "Big Cat"!!!! :) I will definitely follow the suggestions you stated in your articles. Thanks again.
11-24-2001, 10:14 PM
LOL, yes, I direct all supplement questions to BigCat. Glad you got the correct information on supplements before I mangled it. :)