Adding thickness to the glutes – or butt – muscles is often a desired goal of both genders when they enter the gym. Sure, everyone desires fairly low body fat so that their best assets can be displayed in the best light, but most trainers quickly realize that building up the muscles underneath this fat is what gives the glutes a firm and rounded shape. The glutes connect the lower back to the hamstrings. They are a muscle group that receives stimulation all day as we walk and conduct other activities, but one that certainly benefits from dedicated attention in the weight room. Here are a few movements for targeting the glutes in the gym. Glute machines Many gyms offer a variety of machines from Hammer Strength, Nautilus, or other manufacturers that allow the trainer to specifically target the ...

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Lots of people face myriads of problems when that time to work and build perfect glutes sets in. The thighs are blamed for this since the exercises for glute development are also used in the development of wholesome thighs. Even to a bodybuilder, this has not eluded them at all. The first thing to do is to squeeze your glutes very hard as you carryout your bodybuilding exercises. For instance, when you are down sitting on a chair, try to clench glutes with purpose. Once you feel it, make sure that every time you start delving into glute exercises you are able to always feel it. After a good lunge, strive to purposely squeeze your glute as hard as you work on push ups. This is a wonderful way towards the activation of the glute muscular fibers. The bottom line is putting ...

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If you’re an intermediate or advanced bodybuilder looking to add some thickness to your quadriceps, then higher volume leg training might be a good fit for you. The total number of sets isn’t significantly different from many leg routines. The major difference here is the use of rest-pause training at the end of each body part grouping. After scorching each body part with three solid sets of standard compound lifts, you then employ one giant set of rest-pause repetitions. These are unique in that there is no time limit, and there is no stopping. You begin your set of 20 or 30 or 40 repetitions, and you do not put down the weight until you complete that set. You can stop between repetitions and take 5 or 10 or 20 breaths between repetitions if ...

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The leg press is a unique exercise. Depending upon the placement of your feet and the range of motion employed, you can work your quadriceps, hamstrings, glutes, and calves. However, done incorrectly, the leg press can be detrimental to the knee joints. Gym rats have argued for decades about the angles the toes should point, and the distance between the feet, when doing leg presses. It’s often been stated that the more outward the toes point, the more the inner thighs are worked. By the same belief system, the more the toes point inward, the more outer quad “sweep” is emphasized. Distance between the feet is another hot button topic. Many believe that a shoulder-width distance for the feet is optimal. Others believe it puts more strain on the knees, and that a slightly wider stance ...

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Q:  Does it matter where you position your feet on the leg press machine? A: Yes, it does. In fact, foot position on this exercise has more impact on the targeted muscles than with any other movement in the gym. The leg press works the thighs, the glutes and the hamstrings. Altering your foot placement will shift the emphasis to specific parts of these muscles. For fully developed legs, it pays to know where to position yourself to put the emphasis on the areas you need to bring up. There are four different areas of the thigh that can be focused on during the leg press. Bear in mind, however, that the change in emphasis is quite subtle and you will not be able to exclusively target any particular area. Each part has a fancy Latin name but for our purposes, we’ll ...

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Q: In your opinion, what is the ultimate bodybuilding exercise? A: That's a tough one, and almost impossible to answer, but since you asked for our "opinion", it's just like asking your buddies (but maybe we're a little more informed), so here goes... In order to call something the "ultimate" exercise, we'd say that it would have to hinge on how well that exercise worked all around. We're assuming that means that you are asking, what does the absolute MOST for you, and is capable of transforming the physique more than any other. Well, truth is, we'd probably say squats for many reasons... because it develops the legs, glutes, lower back, upper back to some degree, traps, biceps and some delt. And, if you squat on a regular basis, you'll create a greater anabolic response which will make ...

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