How To Get Bigger Bum And Legs

Doing the Leg Press for a bigger butt

If you're going to use a leg press to geta bigger butt, then it's best you use one leg like this. But you can use twolegs if you're not strong enough. You want to pick a weight that's heavyenough to only allow you to do about five to ten reps. You want to come down slow and not too fast.You want to come down as far as you can, or until your knees touch, oralmost touch, your chest so you can really feel a deep stretch in your butt.Once you come all the way down, then you want to pause for about twoseconds. Then you push the

weight back up. That's how you do the legpress for a bigger butt. Also, when you push your weights back up makesure you push from your heels or the back half of your foot because if youpush from your toes, then your butt won't get that good of a workout. Now,if you look closely here, you can see that my heels are on the leg press.My toes are not on the leg press, so I can force myself into only pushingfrom my heels. Now, depending on how your leg press is designed,you may or may not be able to do this. But if you can't do this,curl your toes up slightly,

which will also make you push only from yourheels. If you find yourself pushing from your toes with this exercise,with your heels elevated, then the weight you're using may be too heavy.

Leg Workouts For Men The Big Tree Trunk Leg Workout

Hey, what's going on, guysé Troy here withWeightGainNetwork . We got the highly anticipated Tree Trunk Leg workout. I know you guys havebeen really eager to get an awesome leg workout from me, so I got a killer leg workout calledTree Trunk workout, because it's gonna focus on our quadriceps and our hamstrings. It'sdeveloping the two most important lower body muscle groups. So, this is an awesome Tubefor a lot of you beginners, who aren't confident and go really heavy on the squat and the deadliftyet because we have a lot of isolation and shaper exercises for the hamstring and thequadriceps and the hip flexors and it will give you guys a base strength so you don'tedge yourself going really heavy on the squat

and the dead lift. So, let me dive right intothe Tree Trunk Leg workout and see how it'll get you guys really strong on your quads andyour hamstrings. So, let's get right into it. All right, guys. First step. We've got anawesome quadricep exercise. We've got the leg extension machine. Now, I know you guysdo this exercise a lot, but we're gonna throw a little different advanced variation to it.We're gonna do a rest pause set with this. So, what we're gonna do is we're gonna go10 reps, fairly heavy on the first set, we're gonna rest for 20 seconds, and then we'regonna go till failure on the second set. So,

you wanna you wanna pick a weight withthat first set, you're pretty close to failure at around 10, and that second set, you'reable to lift between 5 and 8. So, here's how it works. And another thing. If you're reallyfocusing on growing a muscle, you wanna keep your reps slow, in control. You wanna contractthat muscle, back down slow. So, you wanna be close to failure with that first set. Takesome deep breaths. Count to about 1520 seconds in your head. You are mentally prepared togo all out. The second set is so important once this rest pause starts to go all out.So, let's go for 6 here. That's not the rest pause. That was all so much harder than justdoing, you know, 34 sets, and then resting

2 minutes between. If you guys really wannashock your legs, shock any muscle into growth, try out the rest pause strategy. All right. Next step. We've got the singleleg. Some weird country in Europe dead lift, all right some people call it Russian, Bulgarian I don't know what the hell you call it but it is the single leg. Stiff leg dead lift.So, I'm gonna focus on each hamstring. This is an awesome isolation exercise, so if youguys are strong enough to go really heavy on the dead lift yet, it's gonna strengtheneach hamstring. So, let me demonstrate how to do it. You wanna hold the weight, so ifI'm going on my left side I'm going on my

left hamstring I should say I wanna holdthe weight in my right hand. So, new exercise that will work for your balance too. So, youwanna bring this leg back. Keep your leg straight. Okay. pause If you guys aren't flexibleenough to go far down at times, your muscles are tired then. And that's all. That's howit looks. Switch sides. And that's how that looks. Huhé So, awesome exercise isolatingeach hamstring. Each half is prepared for those really heavy dead lifts. All right, guys. Third part of the leg workout.We're gonna get right into the Dumbbell Bulgarian split squat. This is one of the most challengingleg exercises. I'm gonna focus on our hip

flexors, focus on one quadricep at a time.So, you wanna put one foot behind you, and you wanna keep your knee right over your toe.You wanna have slow control, and back up. Switch legs. All right, guys. Fourth part of the leg workout.We're gonna do weighted dumbbell stepups. We're gonna be engaging our hip flexors, reallynailing our quads. Now, we're gonna transition right into a weighted dumbbell lunge. I'mjust gonna walk down a straight line. I'm gonna go for six on each leg. So, let me demonstrate.So, you wanna pick a stepup box. We're You're at about 90 degrees when you take a step upon. So, drive leg up to here.

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