A friend of mine is training for a competition at the end of June. I think she looks great. Her diet is fully dialed in (really, her life revolves around eating and training) and she has a trainer managing her routine. However, she thinks that her calves and her glutes need more work than the routine she has.
I’ll be back at work tomorrow so I can search for specific articles. If anyone can point me in the right direction, I would appreciate it. Like I said, female, competition, wants perkier butt and bigger calves.
She needs to not train everything in isolation. Get her to squat, do some pull throughs, GHR’s, etc and tell her to get off the machines and look at her hamstrings, glutes, lower back as something that can and should be trained together.
Ericka’s got the right idea. GHR’s will develope the calves in a more from both ends, which IMO, leads to better appearance. But that opens up a whole other can or worms now, doesn’t it?
I’ve also noticed that the fitness chicks with the perkiest ass always like to do stiff leg deads.
i, too, covet a bigger ass. now, is there any chance that someone can post a link to a site where there may be a description, including pics (i need to see examples, mere written descriptions absolutely confound me), of glute/ham raises. this is the very first i’ve ever heard of 'em, and think i really should add them to my routine.
Some of my girl friends last year iN HS would ask me on stuff like how to make butt bigger and nicer looking. To make it bigger is a combination of things but there are things you can do to make it look nicer and help give it illusions of looking bigger.
Main thing is squats will help to work out the whole leg structure pretty well. The main thing that needs to be done is hamstring excersises to help build a seperation from the ham and glute. Look at some pictures of Gail Devers and you’ll see it pretty well her hams are huge. Box squats will also work as well. Hope your friend gets the bootay.