Butts and Backs

Backs and Butts

I think that those two parts of a woman's body are stunning, absolutely beautiful. I mean look at this view, pretty nice huh?

I am on the left (in case you couldn't tell). This is the top four in the Unlimited "C" division of the 2011 NPC San Francisco Bodybuilding, Fitness, Figure, Men's Physique and Bikini Championships. I placed third.

So many people only concentrate on the muscles they can see, the "mirror muscles". I have always loved to train glutes and back, part of this may be because my back gets wide and impressive  and I love to see the results.

My glutes? I have always had a good, round butt. Genetics. However, I still have to train it and train hard. Those little leg pulley things that people call "kick backs" might feel good, and in fact I do it sometimes too, but it won't make your glutes ride high and hard. I don't think it does anything actually. You need to perform exercises with a lot of heavy weight, just like you would for any other muscle you are trying to grow.

And, not much looks worse than a dimply, saggy, loose, fat butt.

What do I do? There is lots to do!

Wide stance squats, plie or sumo squats (stand on two raised blocks so you can go deep), hip thrusts, barbell glute bridge, sprints, reverse hypers, Good mornings, ball ham roll outs, Glute Ham Raise, kettlebell swings, running stairs, lunges, RDL's, deadlifts (all the major lifts and all squats will hit the glutes too). 

Hey! Thats' serious weigh training isn't it? And hard stuff too! You bet. You cannot grow big, beautiful muscles without lifting heavy and working hard! The cute little colored weights with the powder coating are not your friend!

I usually train back once a week and glutes once a week. Then, as I am getting closer to a competition, I will train back twice a week and incorporate the glutes into other days.

Having a strong back and strong glutes is not only pleasing to the eye, but it will help you in life.