Tightening up the Glutes?

[JonnyO]

Ok I am just over 2 weeks away from my next show. I am tighter than I've ever been, up 15+ from the EC in '05. Everything is coming together perfectly except my glutes. I train hams twice a week, lunges, one leg press high on the platform, lots of stiff legged deads, hyperextensions, etc. For cardio I do a light walk on the treadmill.

But my ass just wont seem to tighten up. It never has been able to for me. You guys have any suggestions or tips I can try? I'd love to get some cuts in them glutes for the show.

 

[NPCLight]

Stairmaster cardio, period.

 

[gtj220]

Ok I am just over 2 weeks away from my next show. I am tighter than I've ever been, up 15+ from the EC in '05. Everything is coming together perfectly except my glutes. I train hams twice a week, lunges, one leg press high on the platform, lots of stiff legged deads, hyperextensions, etc. For cardio I do a light walk on the treadmill.

But my ass just wont seem to tighten up. It never has been able to for me. You guys have any suggestions or tips I can try? I'd love to get some cuts in them glutes for the show.

Have the same problem, the fat on my ass just wont go away!!!!!!!!!! Guess i'll up the cardio, doing 45 min daily on the tread at 9 degrees or more heart rate 145-150.

 

[Dusty Hanshaw]

Two things come to mind when I read a post like this. First off you should be doing a ton of lunges, sumo deads, and ass blasters. Secondly you are probably just not lean enough. I haven't seen your physique and I'm not hating but the word peeled is so overused in this sport. Just diet harder and go up to no more than about 10% BF in the offseason if you want peeled glutes. In the words of big black "do work son."

 

[wakejump4me]

Yohimbine HCL

wake

 

[Big Ben]

you just have to diet longer and more cardio, I have the same probelm but with my back not my glutes

 

[JonnyO]

Dusty, conditioning is not my problem. I'd know if I was not lean enough. I do alot of lunges, sumos and do hit the ass blaster as well.

I've been dieting for 23 weeks now so I dont think you can diet longer than that and I been busting my ass off for this as usual.

Here's a shot from my last show, was told I was the best conditioned guy. But once again, glutes not as tight as I'd like them to be.

 

[JonnyO]

I have never done as much direct work for my hams and glutes as I have been this year. I guess Ill keep doing what Im doing and as suggested and see what happens. Still alot of changes happen the final 2 weeks into a show. I've got some extra size on me this year so cant wait to see when I get onstage. Thanks for the tips there guys and if theres any more suggestions please post.

 

[b-boy]

I have never done as much direct work for my hams and glutes as I have been this year. I guess Ill keep doing what Im doing and as suggested and see what happens. Still alot of changes happen the final 2 weeks into a show. I've got some extra size on me this year so cant wait to see when I get onstage. Thanks for the tips there guys and if theres any more suggestions please post.

ah jonny you have the same problem as me, you just hold more fat there thats all, your back probably leans up fast during a diet huh? i notice that people who have legs that come in fast hold a lot of fat and water in their back also,(just the opposite) best thing is to stay leaner in the offseason then diet hard for your show, not that i took my own advice or nothing..LOL but thats what i was told to do.

 

[HELLA SWOLE]

In my experience (not a ton or anything lol), it seems like glutes can be a genetic trouble spot for many. Just like lower back or lower abs for others. It seems that how shredded one can get their glutes depends on two things (IMO):

1.) the shape of their glute: If you have glutes that have a low insertion point (ie: you can see where the end of the glute comes down and attaches to the hamstring ala Ronnie Coleman) then you can probably get them peeled a lot easier than someone with short glutes that do not visibly reach down into the hamstring...ala dennis newman, markus Ruhl, and jay cutler (who still gets them pretty darn dry)

2.) the size of their glute: if your glute is under developed, whether it is due to training routine flaws or simply genetics, then it will be much harder to get them peeled simply because of the fact that glutes is one of the last spots to hold onto bodyfat for most people, so if you are lean everywhere else,you may have to diet that much harder and suffer a little bit inorder to bring the glutes in. I have found the people's more developed bodyparts, or their strongpoints are usually the areas that are the leanest/hardest.

Having said that if you get as lean as possible and your glutes still are not striated, then an effective water/sodium/carb manipulation plan the final week should work wonders. Otherwise, you may just have to get leaner...even if you think you are already lean enough.

 

[wakejump4me]

also , IMO , it comes with experience . every time you are dieting down , your glutes will come in more shredded than before . that is something i have noticed a lot .

wake

 

[Dusty Hanshaw]

also , IMO , it comes with experience . every time you are dieting down , your glutes will come in more shredded than before . that is something i have noticed a lot .

wake

So so true. It looks like you have a VERY good physique with a ton of potential. Keep up the hard work and eventually they will come in. It is awesome to see a guy with very good conditioning not satisfied until it is perfect. Congrats on having the drive to go for perfection. You will go far.

 

[TooPowerful4u]

also , IMO , it comes with experience . every time you are dieting down , your glutes will come in more shredded than before . that is something i have noticed a lot .

wake

veerryyy true. The more times you diet down, the tighter you get each time.

You think you guys have it rough. My body is the WORST! Il have shreaded abs with veins while having love handles in my lower back but veins in my UPPER back! I have striated quads with a chubby ham/glute tie-in! No detail in my arms with striated delts! This all happens in the first 6 weeks of my diet!

 

[MAINEVENT]

Jonny O....clean out your pm's.

Incline treadmill squeezing the crap of my glutes and hams have always worked for me.

 

[JonnyO]

Dusty thanks for the compliment.

Mainevent I cleaned my PM's bro. I am also doing that walking, I go hard for 5 mins squeezing my glutes/Hams, then walk normal for 5 mins then back and forth like so.

I've read before that it could be a genetic thing, but also was in MD in one of the Pro's columns so could just be an excuse for not having them, lol. And I'm not going to use that excuse. But then again I've seen guys not in very good condition but have some crazy ass striated glutes. So there must be some kind of a genetic thing there, but in no way impossible to get w/o hard work eventually.

I dont add too much bodyfat either offseason, not sure bodyfat percentage, but some visible abs year 'round.