May 30, 2009
Topic:
The Truth about Buns of Steel
With the exception of getting a six pack, the “How do you get those buns of steel” is the most common question I receive. Unfortunately, like abdominal training, there are some real myths to achieving this goal. Today, we’re going to let exercise science unlock the true key to a great butt.
1. Forget high reps - Low tension high rep exercises for the Glutes like these are fine for endurance but don’t even come close to tapping into the strength potential of the butt and hips. To target those white muscle fibers you got to lift challenging weights. Anything over twelve reps and you need to add weight. Stick to Barbell squats, jump squats or my favorite, lunges. There all you need to hit those Glutes hard.
2. Include sprints – Sprinters have some of the most impressive physiques of any athlete and the weird thing is they’re not even trying to look good. Their great body is a mere side effect of the training. Like I said, the Glutes respond very well to intensity. Next time you go on a long run, try to include a few fifty yard dash sprints. Unlike traditional cardio, sprinting will build muscle. Also recent evidence suggests that high intensity short burst activities decrease appetite. Very helpful if you’re trying to shed some pounds.
3. Consider fast moving sports - Activities like Martial arts, tennis, racquetball, soccer or basketball all have a strong speed aspect to it. Every one of these sports eventually requires maximal effort movement. Any of these sports and a little weight training is the ultimate recipe for buns of steel.
Question from viewers:
DeDe
Low- carb diets are still very popular. Do they work?
Carol
If I want to trim and sculpt my waist, which is better for that: diet or exercise?
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