Content Cow

Welcome Guest

Give Your Articles

Use Our Articles

Information

Categories

37 users online.

Navigation: Home » Formatnewsletter » Format Article for Newsletter

Newsletter Article

Here is Powerful Tips, Tricks and Techniques For Building Larger, Firmer, Rounder Glutes formatted for a newsletter with 65 characters per line.

Return to Powerful Tips, Tricks and Techniques For Building Larger, Firmer, Rounder Glutes

Powerful Tips, Tricks and Techniques For Building Larger, Firmer, Rounder Glutes

by betteru

It's a common problem that many people run into when they're
trying to build and work the glutes: the thighs take over the
exercises and the glutes get left out in the cold!

One of the major reasons this happens is that some of the most
effective glute-building exercises are also among the most
effective thigh-building exercises, e.g. squats, lunges, leg
press, etc.

And, quite often, a person who has smaller glutes and whose goal
is to build their glutes already has muscle attachments and
leverage issues that favor thigh development over glute
development. This can set them back right from the start.

If this sounds like you, read on, because the information you
get today is going to change the way you approach your glute
training forever!

Let me put it this way...if your glutes already have a hard time
getting involved in exercises, performing more exercises won't
solve the problem! You've got to properly target your training to
make sure the glutes get worked more than the thighs or you
simply WILL NOT be able to maximize your glute development.

Today, you're going to learn a number of training techniques
that can help build those large, round firm glutes you've been
looking for! They will help you to overcome any physical and
anatomical limitations your glutes may have.

Techniques:

1. Consciously squeeze your glutes HARD while doing your
exercises

Are you sitting in a chair? Clench your glutes as hard as you
can. Feel the squeeze? This is what you need to strive for while
doing glute exercises.

When you do a lunge, squeeze the glute hard while you're pushing
up. This will help to activate the glute muscle. It's all about
getting your mind into the muscle and forcing it to contract
rather than just going through the motions of an exercise. By
concentrating on squeezing the glutes hard during your sets (of
whatever exercise you're doing), you'll be activating the muscle
fibers of the glutes and increasing the amount of work they do.

If you don't believe this technique can work, try this: go for a
walk up and down some hills squeezing your glutes hard as you
push yourself forward with each step you take. The following day,
sitting down will take on a whole new challenge!

2. Push with your heels

The transmission of force and tension from your foot through
your leg and glute can be altered by where you put the tension on
your foot. If you push with the balls of your feet (the forefoot
area), more tension will be placed on the frontal thigh (the
quadriceps). If you focus on pushing more with your heels, more
tension will go through the back of the thighs and to your
glutes.

By pushing with your heels, you can take full advantage of this
force/tension relationship. For example, when you're doing
lunges, try to raise the toes of your front foot off the ground.
This removes tension from the front and focuses more on the heel.
This will, in turn, send more tension to the glutes, making them
work harder.

There are several practical techniques you can use to really
force the heel push. For example, on lunges, do them with your
heel on the edge of a stair or Step platform. Place only your
heel on the surface and do the lunge from there (be careful of
your balance on this, however, as your base of support is
decreased with this technique).

If you're doing the leg press, you can focus on the glutes by
placing your heels on the top edge of the foot plate (the rest of
your feet surface will be off the top and not pushing on
anything). When doing squats, simply raise your toes up in your
shoes to achieve a similar effect.

3. Visualize "sitting back" when you're doing your glute
exercises

This idea is similar to the concept of pushing with your heels
above. When you "sit back," more tension will be sent through the
back of the thighs and the glutes. If you lean forward (the
opposite of the "sitting back"), you will tend to throw more
tension on the quadriceps (the front of the thighs).

We can use both the squat and the lunge as examples of this.
When doing the lunge, don't let your torso angle forward while
you're performing the movement. This will throw more tension on
the quads. Visualize yourself "sitting back" into the movement.
Your body won't let you lean back far enough to fall over but
this "lean-back" will put more tension on the glutes immediately.
This is something you can try at home right now and feel the
difference right away.

If, when you're doing squats, you don't normally feel the glutes
working very strongly, you could very well be leaning too far
forward as you squat. This throws more tension onto the quads and
lower back. This problem is often caused by a lack of flexibility
in the calves. To fix this, stretch the calves for at least 5
minutes before doing any squat exercise. You will soon find
you're able to sit back more and maintain a better body position
(more upright torso). This will turn the squat into a great
glute-builder for you!

IMPORTANT! If you do Smith Machine squats, specifically with the
feet placed a little forward of the bar while you sit backwards
into the bar as you do the movement, beware! This variation of
the squat places a TREMENDOUS shearing force on your knees.

Unfortunately, the knee joint simply wasn't designed to push
backwards against resistance in this fashion and long-term use of
this squat variation can lead to knee injury (basically, every
time you do this exercise, you're grinding the connective tissue
down a little more - not a good situation). Don't worry, though!
Squats themselves, when done properly, are an excellent exercise!

4. Pre-Exhaust Training

Pre-Exhaust Training is one of the single most effective
techniques for FORCING reluctant muscles to respond to training.
The idea behind this technique is simple: first, use an exercise
that works ONLY the target muscle. Then, immediately follow that
with an exercise that works the target muscle AND several other
muscles in addition. You essentially exhaust the target muscle
first (with an isolation exercise that works only that single
muscle) then use an exercise that utilizes other muscles (a
compound exercise) to help push that already pre-exhausted target
muscle harder.

The two isolation (single-muscle) exercises that I recommend for
the glutes are low pulley glute extensions and glute push-ups.
Low pulley glute extensions are done by attaching an ankle
harness to your leg, standing facing the pulley machine and
extending your leg straight back behind you. Glute push-ups are
done by laying flat on your back with your knees bent 90 degrees
and feet flat on the floor. From this position, push your hips up
towards the ceiling, squeezing your glutes hard. This exercise
can also be done one leg at a time (just cross the non-working
leg over the other).

Do as many reps of this exercise as it takes to reach muscular
fatigue (it could be 8, 15 or even more, depending on the
resistance and your strength). The real muscle-building work gets
done on the second exercise.

When you've completed your set, immediately (and I mean
IMMEDIATELY - no rest periods here) move into the compound
exercise for the glutes. Compound exercises for the glutes
include squats, lunges, leg press, and (my personal favorite
glute-builder) the one-legged bench step squat.

Use a fairly heavy resistance for the compound exercise...as I
mentioned above, this is where the muscle-building work gets
done. Use a resistance that will allow you get about 8 to 12 reps
per set. This is the most effective rep range for muscle
building.

In my experience, the best pre-exhaust approach is to focus on
one leg at a time rather than doing both. It may take a little
longer but the glutes get worked more thoroughly and your results
will most likely be better. For example, do One-Legged Glute
Push-Ups with your left leg then immediately do Bench Step
One-Legged Squats on your left leg. Take a rest then do a set for
your right leg.

Conclusion:

Regularly using the four training techniques I've described
above can have a HUGE impact on your glute-building progress.
It's all about properly targeting your training to FORCE the
glutes to take the lead in the exercise. With these tips, you
will build larger, firmer, rounder glutes. Guaranteed!

Nick Nilsson is Vice-President of BetterU, Inc. and has been
inventing new training techniques and exercises for 17+ years. He
is the author of "Gluteus to the Maximus - Build a Bigger Butt
NOW!", a book on glute training.  To view these exercises in
action, please <a
href="http://www.fitstep.com/Misc/Newsletter-archives/issue32-glutes.htm">click
here.</a>

Syndicated by Content Cow - www.contentcow.biz

	Quick Search:
Home \| Submit an Article \| Advanced Search \| Grab an RSS Feed