GymJox: Sexy Muscle Men, Bodybuilding Tips, Gym Workouts and Muscle Worship Videos

As you well know, we have all been blessed with different body types. Some may think of their butt as a blessing, while others would rather say their rear is a curse!

Well we say, let’s work with what you have and turn your butt into your sexiest and most loved body part!

We’ve have outlined some of the most effective proven butt building exercises.

Each day that it’s time to train your lovely lower body, choose three exercises from the list below (Keep in mind that consistency is necessary in seeing, and feeling results):

Squats

Squats are an excellent and proven way of training your gluteus maximus (butt). You can add resistance by performing them while holding dumbbells in your hands or with a bar across your shoulders. If you opt for the bar (advanced), make sure you have a spotter unless the resistance is very light.

Varying the width of your feet will change the emphasis of the exercise. The closer together your feet are, the more your quads (front of the thighs) will work. As you move your feet further apart, you’ll feel the exercise more in your hips and butt. You should always have someone check your form to be sure you’re doing squats properly.

If you go to a gym, the leg press machine may be easier to use than doing squats with a bar, and it attacks the same region.

Lunges

Lunges are another exercise that works your glutes. Singer Jessica Simpson was noted to have fallen in love with lunges as she sculpted her body to fit her daisy duke shorts in The Dukes of Hazzard.

Here are several different types of lunges:

· Stationary lunges
· Walking lunges
· Alternating lunges
· Side lunges

Hold two dumbbells to the side of your body. Bring one leg forward and stand so that you have good balance. Bend both legs and allow the dumbbells to bring your body down towards the ground, making sure your front knee does not go past your toes. At this time the other knee will almost touch the floor; then come back up. Do all of the reps with one leg forward and then continue with the second leg.

Hip Extension

Hip extension is a movement that I will always include when I want my butt to look its best. This exercise, which I have learned as “Flutter Kicks” will surely make your hamstrings and glutes burn with delight. OK, maybe this doesn’t sound like fun to you, but if you simply give it a chance here, you may start enjoying it as much as I do.

On a step or platform, (or on your bed if you train at home) lie facedown with hips on the edge of the step, legs straight with toes resting lightly on the floor. (If you are using a bed, your legs will be off the edge and your feet high off the floor.) Squeeze your glutes and hamstrings and straighten the legs until they are level with the hips.

Lift one leg higher than the other and alternate. Move each leg as though you are doing a flutter kick in water. Try doing 3 sets of 20 repetitions on each leg.

Do you want more? Once you have done your 3 sets of Flutter Kicks, in the same position, contract your glutes and hamstrings so that your legs are parallel with the floor and move your legs open, then close. When you close them, have one leg cross over the other. Alternate each rep, which leg is crossing over. Try doing 2-3 sets of 20 repetitions on each leg.

Deadlifts

Deadlifts are excellent for your hamstrings, butt and lower back, but form is critical! Start by standing with your feet hip-width apart, and your weights in front of thighs (bar or dumbbells). Keeping back flat and abs in, bend forward from the hips and lower your torso until your weights reach your shins.

This is where it’s time to SQUEEZE your butt to raise back up. Remember to keep your weights (bar) close to your legs throughout the entire range of motion, with just the slightest bend in the knees. Make sure that you don’t hyper extend your knees. Do 3 sets of 8-12 reps.

Surely, there are many other variations to the above exercises… just find out what works best for you by doing a little experimenting. Stay focused and know what parts of your booty you are trying to target before you begin any serious butt-building program.

Then do as the muscle rat in the above video does…. lots of front squats!

While most of us might not be ready to take on as much weight as he does, you can always start off with low weight until you master the proper technique.

Add this exercise to your workout routine for some fast muscle ripping and building.

Pre-exhaustion programs are not recommended for the quadriceps.

The quadriceps are powerful muscles and when the quadriceps incorporate the equally powerful gluteals, very heavy loads can be placed on the entire body.

Therefore, it is recommended that you begin training with the compound movements (such as: squats, dead lifts and leg presses) in order to enhance the normal movement patterns of the body.

For the safest squat technique just follow these rules:

Rule 1: Head neutral
Rule 2: Shoulders back
Rule 3: Bar resting on top of the scapula and posterior deltoid.
Rule 4: Maintain “weight-lifters arch”
Rule 5: Descend – 4 counts – inhale
Rule 6: Do not exceed “knee-toe-line”
Rule 7: Do not exceed “knee-hip-line”
Rule 8: Do not bounce at bottom
Rule 9: Feet positioned slightly wider than shoulder-width
Rule 10: Toes pointing outward for comfort 10-20 degrees
Rule 11: Nothing under heels
Rule 12: Knees track directly over toes
Rule 13: Ascend – 2 counts – exhale
Rule 14: Don’t lock the knees

According to research from the NSCA, if you use the GPO Principle (Gradual Progressive Overload) and perform deep barbell squats (hips go below “knee-hip-line”: violating Rule #7) starting out very light and gradually increases the load used in the deep squat, there will be little chance of injury.

Now that the cautions are out-of-the-way, the benefit to performing deep barbell squats is to strengthen the VMO. The VMO is the primary muscle in the quadriceps for full-knee extension and knee stability. Deep squats cause much greater muscle activation of the VMO than any other exercise.

If your concern is care and prevention of potential knee injuries, you can begin with NO resistance and a SUPER-SLOW technique to limit the chance of a problem developing.

The wide-stance-squat provides greater leverage and therefore is used to increase overall strength. The wide stance shifts the center of gravity slightly backward; this allows the powerful hip and gluteal muscles greater muscle activation, while decreasing stress on all but the vastus medialis muscle of the quadriceps. This exercise is best used to increase overall strength and to increase stress on hips, gluteals and vastus medialis. This wide stance squat position is referred to as the Powerlifter Squat.

To optimally perform the Powerlifter Squat simply follow the rules above – except: position the feet fairly wide apart with toes pointed outward between 10 – 30 degrees. It is imperative that you maintain the “weight-lifters-arch” (Rule #4). During the descent, allow the hips to come back and down as if sitting in a chair and shift the weight naturally to the heels. During the ascent, drive the weight through the heels while driving the hips up and forward.

The narrow stance squat is referred to as the “bodybuilder squat”. This is not recommended for the ordinary athlete because the barbell is positioned higher on the neck with much of the weight coming down on C-7 (Cervical vertebrae – 7).

The narrow stance makes it difficult to maintain a “weight-lifters-arch” and impossible not to exceed “knee-toe-line”. Bodybuilders use this high-risk exercise to move the stress load from the gluteals and hips to the quadriceps and primarily the vastus lateralis in the quadriceps group.

Similar variations are performed with similar results in the leg press, dead lift, hack squat, etc…

On the leg extension machine, you can also change the stress on different muscles of the quadriceps by rotating the position of the feet:

1. internally rotating (pointing the toes-in) increases the stress
on vastus lateralis.
2. externally rotating (point the toes-out) increases the stress
on the vastus medialis.

To increase the stress of the rectus femoris is the leg extension machine, extend the upper body by posteriorly tilting the pelvis (this is the opposite of the anterior pelvic tilt in the “weight-lifters-arch”.

Warning: Leg extensions are OPEN CHAIN EXERCISES and not recommended for injured knees. Most Critically: NOT recommended for ACL injuries (Anterior Cruciate Ligament).

One great benefit to performing compound exercises with high intensity loads is that high stress stimulates the endocrine system to produce anabolic hormones (HGH – Human Growth Hormone, IGF-I – Insulin like Growth Factors, testosterone, ect…), at least in males, there is limited evidence that heavy compound movements (i.e.: squat) stimulate testosterone production in females.

Now hit the gym and build some big muscle ham hocks for us!

When we usually feature amateur muscle videos created by muscle jock Micah LaCerte, he is typically shirtless and all sweaty.

But here’s something different for a change…

W know some of you would love to build big quads and glutes, and box jumps are definitely the way to go because you can do them anywhere… in the gym or at your nearest neighborhood park.

In the above clip, Micah is using a stone planter platform that he found at a local park. This platform is 36-40 inchs off the ground.

Want to really increase your vertical jump while building teardrop quads and a big round muscle ass?

Micah recommends doing 7-12 reps and then rest 30 seconds. For those who really want to develop big lower body muscle, he suggests repeating the sequence for approximately 5-10 sets!

The 5 absolute best muscle butt building exercises are: lunges, squats, stiff legged dead lifts, leg presses and cable glute extensions.

There are a lot of fancy butt exercises out there, but they do nothing but stretch your glutes.

The above 5 exercises will build the raw butt muscles which will make your butt look bigger, muscular and toned.

By the way, the muscle ass in the photo above belongs to bodybuilder & muscle worship model Ignacio Torres (a.k.a Macho Nacho).

Why do muscular legs (or the wheels of a car) enhance the overall physique?

Quite simply… they are the power muscles! They are uniquely masculine, commanding, intimidating, and potently supportive of the upper body. They are dominant to the lower body as the Chest and Back are to the upper body. If you got them, you can’t hide them. They are evident in pants and even more in shorts or competitive bodybuilding posing trunks.

In some ways, we somewhat dislike the current clothing style of the baggy and sloppy look for guys nowadays. While legs still show, the baggy clothing tends to obscure the true power and magnificence of a great set of legs. (We kinda think this style was started by skinny and out of shape folks to hide their chicken legs… but we digress!)

Okay, a big set of legs is worth having, but how come legs seem to be least worked and mediocrity of size prevails?

Well, its no secret that legs are a big muscle group and tough to push through. Work them really hard and you may feel like puking at the end of the routine.

But no other body part can zap the overall body and cardio system like legs.

No wonder that legs are not for the casual bodybuilder. To train them hard shows commitment.

But to give them that left over priority at the end of your workout week is just nonsense. If you don’t bust your butt (literally) in the gym on this body group you are not going to move up.

Want to add 10 pounds of rock solid muscle next year? Train legs with a vigilance! Want to expand the rib cage to get that massive chest shelf! Yes…. train those legs! Cuz nothing pushes the whole body like leg workouts.

For example, when you position yourself under the squat rack, expect the back to engage to hold you steady. Drop to parallel on that squat and take a deep breath and blow up that rib cage. When you’re done, you’ve done more good than just the legs. You’ve shaken the body toward total development.

So guys, get serious and do your legs. Ever notice that Monday at the gym is national bench day. Everybody seems to do chest that day. But legs should receive the same intensity and commitment.

Really harness these tips and tear drop quads will soon pop out from underneath your shorts, your glutes will pack your jeans rearward, and your calves will look like diamonds polished for show.

If your goal is to build a bigger and more perfect melon-shaped muscle ass, then you should perform butt exercises only once per week.

Butt muscles are very large and require a lot of rest to recuperate.

The glutes also adapt quickly…

So your best best would be to incorporate any two butt exercises in addition to squats, and to perform this routine once a week for 2-3 weeks before change to a newer workout with a different combination of muscle ass exercises.

Now go out there and make it happen, gym jocks!

Butt muscles are comprised of the gluteus maximus, gluteus medius and gluteus minimus. Your gluteus maximus is one of the largest and strongest muscles in your whole body.

When performing butt building exercises, you need to focus and contract your butt muscles as hard as you can.

Tensed muscles recruit more muscles fibers… helping build more fibers for your next workout!

In fact, this is something you should be doing during any weight training exercise, not just during lower body workouts.

It’s best to perform butt-specific exercises and not merely exercises where butt muscles are used as stabilizers.

Proper stretching using bodyweight exercises is crucial for any butt-building program…. Never ignore it. Also, stretch your thighs and calves as they are prone to muscle-catches during lower body exercise movements.

Your best bet is to plan a specific day for building butt muscles and stick with it.

You can also combine your leg and butt training, as a few exercises coincide.