porky little keg
MuscleHead
- May 21, 2011
- 1,225
- 647
I train a Japanese client - she grew a great butt from squats.... it works for everyone.
My guess - your trainer doesn't know how to squat. You need to sit back to load your glutes/hamstrings and get a good range of motion. Try a wider stance and point your toes out a bit.
Try standing, toes touching a wall, and squat all the way down. If you can do that without falling back then you are sitting back hard enough. If your knees hit the wall and you fell over - your form is off.
Try sumo deadlifts with a heavy dumbbell as well.
My guess - your trainer doesn't know how to squat. You need to sit back to load your glutes/hamstrings and get a good range of motion. Try a wider stance and point your toes out a bit.
Try standing, toes touching a wall, and squat all the way down. If you can do that without falling back then you are sitting back hard enough. If your knees hit the wall and you fell over - your form is off.
Try sumo deadlifts with a heavy dumbbell as well.
SakuraIron
TID Lady Member
- Dec 6, 2013
- 173
- 32
Half asian here!
I used to have a flat butt and when i say flat...i mean like my ass and my hamstrings were literally on the same plane. My friends made fun of me because it was legitimately THAT flat.
I'm still working on growing my ass but you know what helped me? HEAVY ATG SQUATS AND DEADLIFTS. Mostly the squats. and EATING!! You're not going to put on any muscle if you're not feeding it right! My ass is significantly rounder and my hams have shaped as well. I do heavy back squats once a week& slower controlled hypertrophy squats (ALWAYS breaking parallel), then I also do heavy front squat once a week, and heavy deadlifts once a week.
be patient, keep working on it, squat HEAVY with the right form of course! and also FEED YOUR BODY! The difference in my ass in the last 2 years is insane.
I used to have a flat butt and when i say flat...i mean like my ass and my hamstrings were literally on the same plane. My friends made fun of me because it was legitimately THAT flat.
I'm still working on growing my ass but you know what helped me? HEAVY ATG SQUATS AND DEADLIFTS. Mostly the squats. and EATING!! You're not going to put on any muscle if you're not feeding it right! My ass is significantly rounder and my hams have shaped as well. I do heavy back squats once a week& slower controlled hypertrophy squats (ALWAYS breaking parallel), then I also do heavy front squat once a week, and heavy deadlifts once a week.
be patient, keep working on it, squat HEAVY with the right form of course! and also FEED YOUR BODY! The difference in my ass in the last 2 years is insane.
Hero Swole
Senior Member
- Apr 18, 2013
- 194
- 28
Your trainer doesnt sound like hes any good but i digress...
Start off your workout with one of these: squats, deadlifts or stiff leg deadlifts. Dont be afraid to add an extra set or two on those exercises. Also consider deadlifting and squats on the same workout everyonce in a while. Focus on that butt squeze that butt. I recommend to train heavy on these mass builders then play with the rep range on the supplementary/isolation exercises.
Start off your workout with one of these: squats, deadlifts or stiff leg deadlifts. Dont be afraid to add an extra set or two on those exercises. Also consider deadlifting and squats on the same workout everyonce in a while. Focus on that butt squeze that butt. I recommend to train heavy on these mass builders then play with the rep range on the supplementary/isolation exercises.
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