Squat Booty Thread Part 2.5

[letitride0]

Feel kind of stuck at this, but just recently started training legs/glutes three days a week instead of two so let's see what happens to these long friends of mine! Planning to lose just a few pounds before summer then I'm really looking forward to making some badass gains for real. Past 6 months have been really stressful so training has felt like such a chore feeling fatigued all the time. Getting stronger though, can manage 350 lb hip thrusts for 8 reps now! Still a weak squatter.

dat ass to waist ratio

[Tikibeast]

Been stuck at 155 lb squats for over a year pretty much, not even bodyweight but considering I'm tall with long femurs I still think it's decent enough lol. My form is for the most part great, I do low bar, but it needs to be great more consistently for sure. I'm afraid to add weight cause I get bad sensations near my right SI joint from time to time... Not sure whether thats from squatting or sitting down in class all day though, probably a combination. Really need to find a gym buddy who actually knows stuff who can watch me and remind me of form.

Probably the latter, I know when I squat on the weekend my back feels stronger, squatting during the week after 12hrs of sitting down (4hrs commuting+8hrs at a desk in my office) leaves my back aching and feeling weak. Also a squat buddy goes a long way so long as they're legit, not a dude standing behind you staring at your ass, not a girlfriend busy checking her phone and chatting, somebody there TO WORK who will spot you, watch your form, and jump your **** if he/she catches you slacking off...but good luck, good gym partners are unicorns much like swolemates.

As to adding weight, you don't need to add on 20lbs, throw on two 2.5lb plates for a 5lb increase, and if it's comfortable add on 5lbs every leg day. I slacked off on squats for years because of a weak knee, but I noticed once I started doing them regularly I actually left my knee brace a home so often that I didn't even think about it. When I have time in the week I squat three days a week and using that increase ever session I went from an uncomfortable (and somewhat ashamed) 135x5 to 225x5 in about two weeks. I'm not saying you'll increase your squat by 75% in two weeks, but if you don't try you'll never increase. Also pick up a few books and do some research on squat for and tips and tricks to keep your core tight and straight when you're squatting. I picked up Super Squats and Strossen's tip (probably a known for everybody else, but I never thought about it) about starting each rep with a deep breath to help pull your chest out and tighten your core...as simple as it sounds I never thought about doing that and that one little tip improved my form massively and took a lot off my lower back...

[chacha15]

that quad looks like a football pad

[JessicaC20]

Heavy glutes!

[Tikibeast]

Heavy glutes!

...I think I'm going to get nailed with a NSFW report after this one.





Side question, are you ladies seeing more progress from a squat dominant program or a mix of lunges, etc? The wife has started coming out to squat with me and I'm curious what else to add in for her, I'm avoiding the large motions (clean and jerk, snatch, etc) until I can get some bumper plates and padding on the floor.

[chacha15]

Saw this done at the gym and the chick doing it was well built. I thought it was called a lap squat or thrust but it is called somersault squat.

[LunaLifts]

Side question, are you ladies seeing more progress from a squat dominant program or a mix of lunges, etc? The wife has started coming out to squat with me and I'm curious what else to add in for her, I'm avoiding the large motions (clean and jerk, snatch, etc) until I can get some bumper plates and padding on the floor.

Hip thrusts or glute bridges are the best! You really feel the glutes activate because they're doing most of the pushing/lifting, and most women swear by them for booty gains. Squats only really hit the glutes if you get below parallel, if she finds that difficult, lunges would work better.

[Partyrocking]

Side question, are you ladies seeing more progress from a squat dominant program or a mix of lunges, etc? The wife has started coming out to squat with me and I'm curious what else to add in for her, I'm avoiding the large motions (clean and jerk, snatch, etc) until I can get some bumper plates and padding on the floor.

IMO, she wants to have a variety of movements to really build her glutes: squat (or a variant), deadlift (or a variant), and a more glute focused hip extension, e.g. hip thrusts/glute bridges, kettlebell swings.

My glutes got a good shape/firmness from doing squat dominant programs, e.g. Starting Strength/Madcows, but in order to really get them to grow, I needed more variety in movements.

Also, I would try Glute PAP. 1) Squeeze your glutes as hard as you can for as long as possible on any day where you'll be working them, e.g. leg day or any day where you will squat. 2) squeeze your glutes as hard as you can for as long as possible about 8 hours later.

I have been doing these over the last few weeks and I'm getting better glute activation in all of my lower body exercises.

[anandagirl]

Also, I would try Glute PAP. 1) Squeeze your glutes as hard as you can for as long as possible on any day where you'll be working them, e.g. leg day or any day where you will squat. 2) squeeze your glutes as hard as you can for as long as possible about 8 hours later.

I have been doing these over the last few weeks and I'm getting better glute activation in all of my lower body exercises.

This - Once I started concentrating on tightening my glutes regularly, I could also then recruit them more in other exercises like squats, deads, etc. Concentrate on the squeeze in every movement and they will get sore, I promise you!

[Melis689]

I don't have a full one of my behind but thought I'd jump on the bandwagon. You can semi see it

[ProYeo]

I needed to post this pic somewhere.... dem snail squats tho....

[LunaLifts]

I don't have a full one of my behind but thought I'd jump on the bandwagon. You can semi see it

[IMG][/IMG]

Nice, killer quads

I needed to post this pic somewhere.... dem snail squats tho....

[/img]

Omg, those are great!

[denisemeu]

I needed to post this pic somewhere.... dem snail squats tho....

Awesome!!

[Tikibeast]

Saw this done at the gym and the chick doing it was well built. I thought it was called a lap squat or thrust but it is called somersault squat.

I am left scratching my head as to the the advantages of this...

Hip thrusts or glute bridges are the best! You really feel the glutes activate because they're doing most of the pushing/lifting, and most women swear by them for booty gains. Squats only really hit the glutes if you get below parallel, if she finds that difficult, lunges would work better.

She has knee problems so getting her to parallel is getting easier, but getting her to go below parallel is proving difficult.

IMO, she wants to have a variety of movements to really build her glutes: squat (or a variant), deadlift (or a variant), and a more glute focused hip extension, e.g. hip thrusts/glute bridges, kettlebell swings.

My glutes got a good shape/firmness from doing squat dominant programs, e.g. Starting Strength/Madcows, but in order to really get them to grow, I needed more variety in movements.

Also, I would try Glute PAP. 1) Squeeze your glutes as hard as you can for as long as possible on any day where you'll be working them, e.g. leg day or any day where you will squat. 2) squeeze your glutes as hard as you can for as long as possible about 8 hours later.

I have been doing these over the last few weeks and I'm getting better glute activation in all of my lower body exercises.

Noted, this also reminds me that I need to pick up some kettlebells...her little 10lber is all but useless.

This - Once I started concentrating on tightening my glutes regularly, I could also then recruit them more in other exercises like squats, deads, etc. Concentrate on the squeeze in every movement and they will get sore, I promise you!

Hmm, I may have to give this a try myself.

[ratedstrength]

I don't have a full one of my behind but thought I'd jump on the bandwagon. You can semi see it

Solid quad development, and good glutes!

[MissNiku]

A lot of yall look great, very motivating!

[LexiHexi]

10 months into a bulk but pretty happy with muh backside atm.

[ratedstrength]

10 months into a bulk but pretty happy with muh backside atm.

Incredible!!!!!

[AngelKing1992]

pretty disappointed someone deleted my pics...

[Iceman1800]

pretty disappointed someone deleted my pics...

Dude. Let it go please

[Partyrocking]

I am left scratching my head as to the the advantages of this...

Somersault squats are good for frying your outer quads. You basically need a smith machine though. My gym doesn't have one, so I tried to do it free weight; too hard to balance imo.

[helloyou123]

Saw this done at the gym and the chick doing it was well built. I thought it was called a lap squat or thrust but it is called somersault squat.

This looks killer thanks for sharing.

[Tikibeast]

pretty disappointed someone deleted my pics...

The rule is no dudes posting pictures, the outcome wasn't unforeseen.

Somersault squats are good for frying your outer quads. You basically need a smith machine though. My gym doesn't have one, so I tried to do it free weight; too hard to balance imo.

Now I'm curious...I don't have a smith machine at home so I may have to do a 7 day trial at one of the local gyms and check it out...after I try them out at home. Hard to balance sounds like bigger gains if you do manage to balance.

[kimm4]

Some great looking pics and fantastic progress in here! Nice job ladies!

Couple most recent...

[Tikibeast]

Some great looking pics and fantastic progress in here! Nice job ladies!

Couple most recent...

[IMG]http://i1048.photobucket.com/albums/s371/biokim44train04/021_zpsz3myvv1n.jpg[IMG]

[IMG]http://i1048.photobucket.com/albums/s371/biokim44train04/007_zpsvhnoowkt.jpg[IMG]

And then the one-upper shows up!


I'll say the same thing I've been telling you for the last 8yrs, if Mr. Kimm ever screws up...

[kimm4]

And then the old lady shows up!

Fixed...

and thank you!

[Tikibeast]

And then the hot lady shows up

Fixed...

and thank you!

Refixed...and you're welcome You knew you got a stalker as soon as you met me!

[AngelKing1992]

Dude. Let it go please

lolol okk finneeee. but only bcuz a certain someone told me ur a nice guy

The rule is no dudes posting pictures, the outcome wasn't unforeseen.

I'm unaware of this rule because I messaged greekybeth, the thread starter, if i can and she told me to go for it.

Refixed...and you're welcome You knew you got a stalker as soon as you met me!

i feel like this is less of a joke than you're letting on

[Tikibeast]

lolol okk finneeee. but only bcuz a certain someone told me ur a nice guy



I'm unaware of this rule because I messaged greekybeth, the thread starter, if i can and she told me to go for it.


i feel like this is less of a joke than you're letting on

Ah well it's been a long standing rule, in the original thread it wasn't an issue, we all shared ass (well that sounds worse than it is), but too many Miscers came in getting out of hand and acting like horny children so the mods killed that off for obvious reasons.



A joke? Who said it was a joke???

[PeachCreme]

Ummm.... Has this had the **** photoshopped out of it? How can you have a bum/legs that looks like that and an upper body that looks like it's never lifted a weight before? It's like a lifter bottom and a ten year old top!! Regardless, the bum is fab.

i wouldn't even know how to use photoshop. if you want to see what my upper body looks like see my insta... that photo does make me look small up top (and i have pretty small boobs anyway) but i do carry a bit of muscle in my shoulders, back and arms