Serious lifters don’t want weak hamstrings, a flat butt, a narrow back, and skinny calves. Your entire posterior, especially your glutes, makes or breaks your physique.
Your posterior includes your back, hamstrings, butt, and calves. In the physique game, you must build a bigger, stronger posterior to achieve your best body.
The Truth About Results
Most men in the gym neglect training their glutes, which is blasphemous!
Most women in the gym are completely misguided by social media when it comes to building glutes. Machines, half-squats, and gimmick band “workouts” won’t build your glutes; those fake hustle workouts won’t get you to the glute promised land. Plastic surgeons are offering shortcuts to a big butt. But those results do not last or build character.
When it comes to growing your backside, supersets and alternating sets can get the job done. A superset is you doing an exercise and then doing another exercise. You can do this either immediately with no rest or with a short rest (10-30 seconds) between the movements.
An alternating set is similar, but there are longer rest periods between the moves. You can do an alternating set with 1 to 3 minutes’ rest between movements.
Most serious lifters do upper body supersets and alternating sets with little rest. But if you are supersetting or doing alternating sets with legs, you’ll need a longer rest. Hard leg work will gas you.
An upper body superset would be lateral raises, then rear delt raises. A lower body alternating set would be barbell squats followed by glute-ham raises. No one can question the effectiveness of supersets and alternating sets.
Taking selfies and talking with Phit Vixens for 5 minutes between sets is not a true superset! The supersets and alternating sets I’m talking about make you question why you even lift.
You can do supersets and alternating sets as either:
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Antagonists (opposing muscle groups).
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Agonists (the same muscle groups).
The Iron Never Fails
Many lifters now rely on flashy machines and gimmick programs to build their glutes.
But the truth is that no machine ever made will hit your glutes like barbell hip thrusts and RDLs. They are two of the most powerful barbell movements you can use to build your backside. Using these moves as a superset or an alternating set will take your posterior chain to the next level.
This workout is cold-blooded like The Punisher. After you warm up, you will start the day with the conventional deadlift. After you finish the deadlift, set up for the glute superset. It consists of barbell hip thrusts and RDLs.
The day will end with standing or seated calf raises.
Flat To Bigger Butt Workout
1) Warm-Up (5-10 minutes)
2) Deadlift 7 x 3
-rest 1-2 minutes between sets
3) Barbell Hip Thrust SS Romanian Deadlift 6 x 5 (alternating sets)
-rest 1:30-2:30 minutes between moves and 2:30-3 minutes between sets.
4) Seated Calf Raises 3 x 10-12
-rest 1-2 minutes between sets
The beauty of training like this is the challenge; you will use heavy weights while moving at a brisk pace. The pump you will receive in your backside after this superset is lethal.
The amount of weight you use for the exercises will determine your rest periods. If you use heavier weights, you will need longer rest periods. If you are using moderate weights, you will use shorter rest periods.
Conclusion
Having a weak, flat butt is unacceptable if you are a lifter looking to develop your dream body.
I’ll holla at you next time.
The People’s Trainer,
Fitman
[…] drive your feet into the floor. When you reach the top, your body should be straight across and your glutes should be solid like Arctic ice. You do not want to arch your back or lean your head […]