People have asked me how to define their glutes and hamstrings. The training is the same for both sexes; men it is low volume weighted exercise and women it is high volume weighted exercise. Bodybuilding books and the Internet offers a variety of exercises to tighten glutes and hamstrings which involve floor work bands or simple weighted straps for women and squats for men. In order to change these body parts it takes targeted weight training as described below. I do not recommend anyone to attempt this routine without a trainer unless they are an experienced weight lifter.
Hamstrings/Glutes
Dead lifts working weight 10 reps x3 , max weight 5 reps x3.
Stiff Leg Deadlifts working weight 15 reps x4.
Standing glute kickbacks w/ knee turned outward working weight 15 reps x4 super set with seated abductor machine working weight 10 reps x4
Leg Press wide stance feet at top of carriage pointed outward. Working weight 15 reps x 3 then max weight 10 reps x 4. This exercise must be done correctly with lowering the carriage as far down as it will go with knees outward.
Men can follow this routine by slowing down and allowing at least a 2 minute rest between exercises but women need to keep rest at 1 minute only due to higher requirement for fat burning and toning.
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