Message Boards » Fitness and Exercise

TOPIC: How many squats do I have to do to get an amazing ass??

 
Ic_disabled_photos
Topic has been inactive for 30 days or more and images have been disabled.
Display All Images
June 18, 2012 1:29 PM
Is it true? will squats help me get a perky butt? or am I stuck with my genetically flat sorry ass for ever? its hard to beleve how they can combat genetics AND gravity!

ok, mines covered in a layer of fat at the moment, but once that fat goes am I just gonna get flatter? (and knowing my luck end up with piles and sore knees?)

Has anyone's butt gone North and fuller?
  12740943
June 18, 2012 1:36 PM
QUOTE:

Is it true? will squats help me get a perky butt? or am I stuck with my genetically flat sorry ass for ever? its hard to beleve how they can combat genetics AND gravity!

ok, mines covered in a layer of fat at the moment, but once that fat goes am I just gonna get flatter? (and knowing my luck end up with piles and sore knees?)

Has anyone's butt gone North and fuller?


I don't know that back squats by their self will do it and definitely not body weight squats so I'm assuming you have access to a gym?

1. Back Squats: sets of 3 to 5 reps
2. Walking Lunges: Long stride, knee touches the grounds... sets of 8-12 reps
3. Romanian Deadlifts: Squeeze the glutes hard on the way up, sets of 8-12 reps

For cardio run at an incline of some kind, hills, mountains, stairs, stairmaster, etc.
June 18, 2012 1:43 PM
I've just started Stronglifts 5x5 at the gym - been doing it a few weeks but had to work up to OLY bar weight, on empty bars at the mo, start to pile on the weights from wednesday :)
  12740943
June 18, 2012 1:44 PM
I love the Brazillian Butt Lift program. I mainly have no backside at all and it had really helped me develop strength, flexibility, and shape to my butt. It's A LOT of squats, lunges, in every direction, leg work with bands and ankle weights. It's about 30-45 minutes per day and really really helped with my knee pain. It's A LOT!! I still have "flat ass" as genetically, there isn't much to work with, but what I now have has shape, form, and muscle - It's a lot of these moves done in a variety of directions.
June 18, 2012 1:52 PM
thanks guys :) I'll add lunges, and look for the Brazilian Butt Lift on amazon...hope I can find it in the UK :)
  12740943
June 18, 2012 1:55 PM
make sure you are taking your squats to parallel or a little beyond to work the glutes and hamstrings. I'm starting my 4th week of StrongLifts so far so good :)
  17449093
June 18, 2012 2:00 PM
QUOTE:

make sure you are taking your squats to parallel or a little beyond to work the glutes and hamstrings. I'm starting my 4th week of StrongLifts so far so good :)


Oh yes...ass to grass...sort of....I try my best!
  12740943
June 18, 2012 2:03 PM
Awesome! As you build muscle, it will make up the 'roundness' from fat and will sit higher.. You'll know you worked your glutes when it hurts to sit on the toilet 2 days later :) Although that soreness gets harder and harder to 'achieve' over time.. you could probably start with just the bar or body weight and work your way up. A lot of people load on too much weight and then do half squats with horrible form.. go deep with your legs a little more than shoulder width, keep your back straight and weight on your heels.. you'll feel it for sure. Squats are my least favorite but one of the single most important workouts you can do for your entire body..
June 18, 2012 2:04 PM
Geesh I have a flat sorry ass too. I workout with a trainer 3x/week and we do a variety of squats every workout, some lunges at most and other butt building workouts. My ass is a whole lot tighter than it used to be.. and hands on a person can tell its developing lol.. but under clothes and stuff.. still a flat sorry ass. If you find a solution.. let me know!!!! LOL

Hezz
  16845029
June 18, 2012 2:06 PM
I say 4 sets of reps between 6-8 with HEAVY ASS weight. Make sure to at least go parallel.

A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition
  9285851
June 18, 2012 2:07 PM
I like stronglifts and dead lifts personally... but yes...they work!
June 18, 2012 2:41 PM
Squatting with heavy weight, below parallel. I've been doing 5x5 recently, but anything below 6-8 reps is fine for me.

Also, lunges (they are awesome) and deadlifts! smile
  1283483
June 18, 2012 2:50 PM
it's not how many, it's how heavy and how deep.

I'm also doing SL 5X5. Got up to 100 lb squats but realized I was no longer low enough, crept up on me. Now back to 80 below parallel.

I had always been told I "had no ass". But that is changing now :)
June 18, 2012 2:53 PM
QUOTE:

it's not how many, it's how heavy and how deep.


That's not always true by any means. Once you move from a beginner program better methods apply varied approaches.
July 21, 2013 6:47 PM
how many should i do as a beginner without hurting myself....i started trying to lift weights last week and couldnt get out of bed for 5 days..like litrally broke my neck lol
July 21, 2013 7:26 PM
I squat almost 200 lbs, and I still feel that squatting isn't the end-all, be-all to a great ass.

Incorporate lunges and barbell hip thrusts. Guaranteed to get you a donk.
July 21, 2013 7:34 PM
Over 9000.
July 21, 2013 7:40 PM
I have a horribly flat ass as well.. but while losing weight and working out.. my butt actually grew while the rest of my body has shrunk.. its all muscle. Now to how many squats.. that's tough..

Tonight i did 30 air squats, 5/3/2/1 back squats, 5/3/2/1 front squats, 5/3/2/1 overhead squats.. also practiced light squat cleans, snatches, and push jerks-- all using ass muscles. So.. umm.. a lot. :)
  16845029
July 21, 2013 7:48 PM
Squats are beneficial but people make them out to be the king of a great ass and I'm sorry it's not. Lunges and hip thrusts are overlooked and extremely beneficial. I also respond better and have developed a far better tush with a rep range of 6-10 reps than any 3x5 scheme.
  16497439
July 21, 2013 7:50 PM
consistency is the key!!! keep your eye on the prize

Reply

Message Boards » Fitness and Exercise

Posts by members, moderators and admins should not be considered medical advice and no guarantee is made against accuracy.