Ass training thread:
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1. Before we get to the specifics of exercises and techniques, we need to talk motivation. Why build a huge ass? Isn't it feminine? Having a big ass is gay!
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Having a muscular, juicy ass is ‘feminine’ in a sense... but not quite in the way this line of naysaying assumes The femininity of a thick cake is the femininity of anonyminity through collective identity, of capricious and sudden force through extension
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There are certain kinds of femininity that repel women, others that entice. The fully realized male ass is a more perfect womanhood than woman herself - a challenge she can’t help but submit to
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2. Squats Squats = ass. Simple right? Not so fast groyplettes!
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Squats must be performed sufficiently deep and balanced in order to stress the flutes adequately. If one shifts forward out of the hole, the bounce force will be mainly transferred to the the quads
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The quads instead should be providing most of the force *after* the initial bounce - care must be taken to keep the bar over the middle of the foot explosion in the glutes for the critical first few inches
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2. Explosive training. Although the glutes only have an average ratio of fast vs slow-twitch fibers, the hamstrings are *extremely* fast-twitch dominant.
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The peculiar biomechanics of hip extension mean that maximal force contraction in the gluteus fibers can only be achieved reliably through simultaneous maximal contraction in the hamstrings
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What this means is that jumps and Olympic lifts are essential to optimal flute hypertrophy training. This focus on hamstring co-movements also serves to ensure that adequate stimulus is applied to the lower glutes, which is important for shapeliness
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