My butt is getting huge from back squats

[AutumnHB]

Aren't they for legs? Not ass

it's a compound movement that targets basically the entire lower body. legs, and glutes included.

[lexisdad2013]

After having done back squats for decades because you can go a bit heavier and even as much as 50 lbs heavier on low bar squats than regular high bar squats, I'm pretty much done chasing the weight. My legs get pretty damn sore from front squats and they certainly shift the majority of the focus to quads rather than glutes, lower back, hams, etc. For overall strength and mass the regular squat is still king but for a more targeted approach the front squats are hard to beat.

Can you explain why it's superior for strength and mass? It's still the same movement and i know that the front squat still involves posterior chain.

[stealth_swimmer]

it's a compound movement that targets basically the entire lower body. legs, and glutes included.

Yup. Deadlifts also hit the glutes hard. Many a female can be spotted in my gym doing squats, Smith machine squats, and leg press to hit their legs and glutes. Dat eye candy.

I just gotta stay focused on what i'm doing or I know I'll be distracted, lol.

[lexisdad2013]

The only potential problem that I can see with replacing a low bar back squat with a front squat on All Pro's program is that you won't be getting in as much posterior chain work. The low bar back squat is supposed to hit the posterior chain more than front squats. Deadlifts can also hit the posterior chain, but the conventional deadlift isn't in All Pro's program -- just the stiff-legged deadlift. That one also targets the posterior chain less than the conventional deadlift.

I don't know how much of a problem this is, but it's some food for thought.

Yes I was thinking the same. I would post it in that thread but ppl would just bitch about not changing a perfectly good program

[lexisdad2013]

Yup. Deadlifts also hit the glutes hard. Many a female can be spotted in my gym doing squats, Smith machine squats, and leg press to hit their legs and glutes. Dat eye candy.

I just gotta stay focused on what i'm doing or I know I'll be distracted, lol.

Lol I'm working out at home so I don't have that luxury aha

[davisj3537]

OP makes a thread pretending to complain about his butt getting big. Who wants a pancake butt? No one! Quit bragging OP.

[MaximosJ]

Yes I was thinking the same. I would post it in that thread but ppl would just bitch about not changing a perfectly good program

OP, here's what I might do in your situation (but I'm no expert, so take it with a grain of salt). Note that I'm assuming that you really do have some massively disproportionate glutes (otherwise, I'd say, like some of the others, "shut up and back squat!").

I'd replace the back squat with the front squat, and keep everything else as is, except, on the Friday session (the light day), I'd add an exercise at the end of the workout that focuses on the erector spinae (lower back) element of the posterior chain -- e.g., hyperextensions (performed with intentional emphasis on the lower back rather than the glutes or hamstrings), or good mornings (same comment; you can vary the amount of hamstring/glute activation by varying how straight your legs are), or even machine back extensions (though I doubt you have access to this, since you're working out at home!). Some of those movements also hit the glutes, though, so I don't know whether this would ultimately help with your issue. But it might, at least a little bit.

[lexisdad2013]

OP makes a thread pretending to complain about his butt getting big. Who wants a pancake butt? No one! Quit bragging OP.

When the rest of your body is skinny as hell, I'd love a pancake butt, just because it would look normal in proportion to my body

[davisj3537]

When the rest of your body is skinny as hell, I'd love a pancake butt, just because it would look normal in proportion to my body

You are 5'5" at 160...I've got a buddy that is 5'8" at 135lbs. He is skinny as hell (and despite my advice bought an exercise bike to work on his flat stomach...idiot.)

[lexisdad2013]

You are 5'5" at 160...I've got a buddy that is 5'8" at 135lbs. He is skinny as hell (and despite my advice bought an exercise bike to work on his flat stomach...idiot.)

Lol yeah I've gained some on a bulk I started at 120. He needs to hit the weights not cardio lol

[handaid]

pretty sure my glutes are thicker than my upper back, fukks given = 0

[lexisdad2013]

As ab exercises go(weighted), isn't one leg raise, one twisting and one crunch, what most people say to do?

[lexisdad2013]

And should I avoid hitting the obliques since I have love handles?

[cagliostro]

And should I avoid hitting the obliques since I have love handles?

You should train obliques only if you have large hips.

[lexisdad2013]

Bump

[TheStreetKing]

So I've been doing back squats for a few months and recently started all pro beginner routine and they have back squats in there as well. Well growing up I was always supper skinny but I always had an a$$, and now since I started working out I feel like my ass is getting bigger way faster than my quads and hams. Should I replace the back squats with front squats

Getting a big ass from Squats is like getting a big Chest from Benching, It comes with the territory!

[AutumnHB]

And should I avoid hitting the obliques since I have love handles?

no, you SHOULD train obliques if you have love handles.

[lexisdad2013]

no, you SHOULD train obliques if you have love handles.

Wouldn't that just widen the waist making the love handles look bigger

[Jasonk282]

Can you explain why it's superior for strength and mass? It's still the same movement and i know that the front squat still involves posterior chain.

Because you can handle a hell of a lot more weight on your back versus front squats.

[handaid]

Wouldn't that just widen the waist making the love handles look bigger

just work on everything op and if something is lagging hit it extra

[Jasonk282]

39'' ass checking in, not a fuk was given.

[lexisdad2013]

39'' ass checking in, not a fuk was given.

I'm like 40" if I'm pressing kinda tightly but my arms look like there a third of the size of yours so it looks wierd

[TigerStealth]

well you are building muscle so yes you'll see increased size but you can always diet down later

[Jasonk282]

I'm like 40" if I'm pressing kinda tightly but my arms look like there a third of the size of yours so it looks wierd

Doing any kind of squat(back, front, hack, lunge) is going to build up your ass as well...it comes with the movement. You need a big ass to be strong. Though I never heard of a man being so upset over his ass..LOL

[TucoChillEsse]

Vince Gironda was very anti-back squat because of this same problem. He believed that back squats widen the hips and ruin the v taper, giving you a huge ass in the process. I gave up on the back squat a while ago and instead took up hack squats. Contrary to a recent post I don't feel nearly any soreness or glute activation during hack squats. I set the bar on the lowest built in support of squat rack, so about a foot off the ground/ a few inches below the knee [I'm 6'5"]. Pretty much you'll be doing a deadlift but putting the bar behind the legs shifts a great deal of focus onto the quads. Love this exercise.

[Statistics]

i like big butts op (no homo)

[lexisdad2013]

Vince Gironda was very anti-back squat because of this same problem. He believed that back squats widen the hips and ruin the v taper, giving you a huge ass in the process. I gave up on the back squat a while ago and instead took up hack squats. Contrary to a recent post I don't feel nearly any soreness or glute activation during hack squats. I set the bar on the lowest built in support of squat rack, so about a foot off the ground/ a few inches below the knee [I'm 6'5"]. Pretty much you'll be doing a deadlift but putting the bar behind the legs shifts a great deal of focus onto the quads. Love this exercise.

Ahh where could I find some of Vince's materials?

[heinstein]

39'' ass checking in, not a fuk was given.

42" almost all fat checking in

[lexisdad2013]

Bump

[DJAuto]

Muscular glutes aren't a problem, regardless of size. If you have excess bodyfat or APT, that's where the issue lies.