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Old 08-03-15, 09:54 AM  
MARIKA
 
Join Date: Mar 2002
Location: Cocoa Beach
ITA about Brett C, he really does his research. I also have to recommend The Original Brazil Butt Lift. IT WORKS!
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Old 08-03-15, 11:12 AM  
TinierTina
 
Join Date: Sep 2014
Location: New York City
I May be totally wrong with This ...

But all my long life, I have noticed a strong correlation of having lateral hip flexibility and having shapely—if not protruding, if not downright Kim Kardashian (or larger size absolutely no issue with me!)—butts.

While I am not in the business of trying after a lifetime of having a flat butt (except when I had been grossly overweight to obese), to directly affect these ... I would not be too surprised if my rotation in the service of getting lateral hip flexibility (using dynamic cardio) does not serve for a more shapely butt.

While my knees continue to be a problem, if the bones that connect the joints are correctly placed when I do the moves, I can go deeper ... a lot of plié-type moves, twisting-squat moves ... yes—those that, if not done with pluperfect form, would torque my knees and also cause pain ...

I have to go slightly slower, off-tempo, skipping a step here and there in order to do so ... no problemo
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Old 08-03-15, 11:28 AM  
Sharaz
 
Join Date: Jul 2011
Location: South Florida
Uh oh...tried to post during my lunch break and missed everything when hitting reply lol I'll be back later...
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Old 08-03-15, 07:24 PM  
Sharaz
 
Join Date: Jul 2011
Location: South Florida
Here at home can post links

OP - For a deeper technical source Bret Contreras book is good. I use it for as reference frequently specially for the big lifts and hip thrust. My go to glutes encyclopedia is Gluteus to the Maximus which was published before Strong Curves. I have not mentioned here before because though some may find the presentation over the top. Now, I see more interest in building a round butt on the board. The majority of the stuff and techniques that I use, I learned from this simple low budget e-book. I modify my routines and incorporate many of the exercises that Nick shows. Some of these exercise and their techniques are not common. GTTM also comes with a hip widening training protocol for the ones interested in more curves on the hips. Side lunges will help with this issue. There is an e-book as part of the package that shows pictures of each exercise.

Even though you are not following the programs in these books, both are top resources for glute specific training.

Gluteus to the Maximus Training Programs

Daily Glutes Specialization

Time-Volume Training

Controled Overtraining

Cluster Training

Rest Pause Training

Three Wee Massive Overload Glutes Specialization

How to Build Wider Hips Program

Here are some pages from Gluteus to the Maximus Nick Nilson. He also has a youtube channel with demonstrations.

http://www.fitstep.com/bigger-butt/r...012/index.html

http://www.fitstep.com/bigger-butt/c...-deadlifts.htm

http://www.fitstep.com/bigger-butt/c...e-exercise.htm

http://www.fitstep.com/bigger-butt/c...widen-hips.htm

http://www.fitstep.com/Advanced/Secr...hamstrings.htm

I prefer to follow programs from experienced physique athletes were I can appreciate their bodies own transformation. I recently purchases Ahsley Horner-Sweat Cakes and is on tap this fall.

I also recommend EDGE BOOTY EXTREME which I am starting tomorrow. There first set is for beginners/intermediate.

There are great workouts on dvd that you can use. A good starter and one that I like to do is Cathe CTX Leaner Legs. The workouts is 16 reps but the glutes are in constant tension due to the short rest periods. I can do hip thrusts with this one at home because is high reps and have tons of partials. Instead of doing the squats I do hip thrusts using my step. LL also has tons of RDL's which are good for both glutes and hamstrings. You can also try other medium/low reps lower body workouts available in the marked. There are tons of exercises to try. I build my glutes with squats and deadlifs pretty much. Just tried hip thrust over a year ago. For me what works is consistency, intensity and varying my training protocols. The glutes like any other muscle adapts.
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Old 08-03-15, 07:29 PM  
Sharaz
 
Join Date: Jul 2011
Location: South Florida
The Jam Core videos are good examples of the intensity I am talking about to make the glutes growth. Love them because is real time. I will love to go there and train with Jamo

https://www.youtube.com/watch?v=YDbaCOUW8XU

https://www.youtube.com/watch?v=O3YChCuWc4c

https://www.youtube.com/watch?v=Ti_ockekMfk
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Old 08-04-15, 03:31 PM  
seww
 
Join Date: Jan 2009
Bret is definitely your man!
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Old 08-04-15, 03:48 PM  
cherimac
 
Join Date: Feb 2005
Location: Georgia
I lost by booty when I lost weight a year and a half ago. I did SBF and had great upper body definition but no glute change. I have been doing barre3 for 7 months and even my husband notices a difference. They concentrate on the posterior chain of the body more than most other barre I have tried. I am curious about Patricia Friberg's ne DVD which is supposed to be glute activation focused.
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Old 08-04-15, 05:07 PM  
MARIKA
 
Join Date: Mar 2002
Location: Cocoa Beach
Isn't it amazing the amount of free stuff and info that's on the internet? Still blows my mind. Now I want Gluteous to the Maximus! Oh yeah the amount of $$$ that's out there too
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Old 08-08-15, 01:03 PM  
Ecossaise
 
Join Date: Jun 2010
Location: Kansas, USA
Ballet! I took class four times a week for a while and it's the only thing that's ever perked up my butt.
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Old 08-08-15, 01:36 PM  
TinierTina
 
Join Date: Sep 2014
Location: New York City
Quote:
Originally Posted by Ecossaise View Post
Ballet! I took class four times a week for a while and it's the only thing that's ever perked up my butt.
Exactly!

Although ballet is not exactly cardio in the way I am pursuing, still it does increase dynamic lateral hip flexibility (known demonstrably as "turn-out") ... so maybe—one way or another—you can outwit heredity ... my sister has complained to me about her own flat butt all her life ... she'd tried ballet a time or two and did not like it ...
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Disclosures: From 2/10/12 to 2/10/13 I'd won unlimited access to Myyogaonline

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"If it doesn't challenge you, it doesn't change you"?! REALLY!! If it doesn't serve me, it doesn't save me!!
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