Working Thighs and Leg Biceps

How To Develop Muscular Glutes

I am interested in "sculpting" my body using your methods outlined in your book, The Wild Physique.

Two muscles which girls seem to notice on guys are the gluteus medius and the gluteus maximus.

I am 5’10” and weigh 147 pounds. I have a very small bone structure.

Any advice you can give me on building up my flat butt would be appreciated.

Years ago glute training was not a major priority among men but in this era of striated glutes and when people are so body conscious, glute training is now very important. Good glutes give the body contour and shape. Good glutes, even in clothes give your body that sexy look that women find very attractive.

Since your glutes are flat and lack fullness and roundness, I suggest you do two glutes exercises to fill them out.

The first is called "buns-out". Take a light weight to begin with. Place the bar behind the neck as if you were going to do a set of squats and place the bar very low on the traps like a powerlifters squat.

Then, unlike a regular full squat where one attempts to maintain a heads up, straight-back position to place most of the stress on the thighs and not on the lower back and glutes, you place your chin on your chest, bend forward in good morning style while you squat down and purposely stick your rear end as far as you can to throw the majority of the stress onto the glutes. Do 3 sets of 10-15 reps. This will build size onto the glutes.

Start with a weight about one-third of what you would squat with and eventually build up to about your bodyweight.

The second exercise you can do is the one-leg cable kickback. Attach a cable to your ankle and lean forward. Then using glute strength, raise your leg backwards as high as you can until the glute contracts.

This is a high rep exercise. I suggest 3 sets of 20-25 reps with each leg.

Keep in mind that exercises like full squats, verticle leg presses, hyperextensions and good mornings will all work the glutes to some extent so include these in your workouts too.

Just keep an eye on your glute development. Too much glute is as bad as not enough.

For years I have warned people about doing heavy regular squats, deadlifts and vertical leg presses which spread the hips and work the glutes but in certain cases, where people lack glutes and hips, these can be done up to a point.

How To Reduce Buttock Size

I am a woman bodybuilder and have a problem. I am very thin in the buttock and hip area and want to build this up.

My shoulders and arms are well built but I really need size (muscle size, not fat) in the hip area.

Any help will be greatly appreciated.

At my gym we give women leg press for your problem.

I get them to bring the knees right down "to the armpits" and believe me, this is a total butt exercise. It will build muscle right where you want it.

How To Develop The Inner Thighs

Vince, at the gym I train at we do not have a machine to work the inner thighs.

Is there any other exercise you can recommend that works the hard to reach area?

To perform this exercise you will need a cable crossover machine.

The exercise is the seated pulley squeeze.

Sit on a low 30-degree decline bench. Hold the cable handle inside each knee and slowly squeeze your knees together. Tense the inner thighs hard, hold for a count of two, and slowly return to the starting position.

This exercise develops the sartorius muscle and is not developed properly even by Nautilus and other inner thigh machines.

Try four sets of 15 reps.

Are Leg Presses Better Than Squats?

I totally agree with your views on squatting. I’ve always heard that if you want to build large thighs that you should do the squat. I worked hard on this exercise for months but found that in addition to the increase in size of my thighs my gluteus maximus had also increased in size.

Since then I’ve been doing leg presses instead, but I’ve still got a problem. My rear end is still too big and I’m not sure what to do.

I’ve heard that there is no such thing as spot reducing but that’s exactly what I need.

Leg pressing is 10 times worse than squats!!!

The only way to decrease your glutes is to dodge the area completely and let it atrophy by not stimulating blood supply and capillary addition.

Why don’t you do hack slides, sissy squats, Roman chair, etc., etc., etc.

P.S. Why don’t you invest in my pamphlets and educate yourself to the facts!

All Bodybuilders Squat - Don't They?

Vince: You say that squats are out, and that anybody who regularly performs deep heavy backsquats in their workouts is nuts.

Well, what I would like you to tell me…is the name of one top bodybuilder (just one Vince…Not five, not ten, not twenty…Just one!) who does not regularly perform the standard back squat.

Just one name, please Mr. Gironda.

- Mohamed Makkawy.

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