Ultimate Muscle Building Help & Resources

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Get Stronger Lower Body With Beautiful Butt and Massive Thighs

Seated Calf Raise

Training the calf muscles to increase their size can pose a significant problem to many people. After all, it’s rare to see anybody walking around with huge calf muscles. Although the calf muscle is a difficult muscle to train by its very nature, most people simply do not know how to train them. Using the seated calf raise exercise is a good way to train the calf muscles, because it allows for added weight.

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Just like any other muscle, adding weight is the key to training the calf muscles. Much in the same way that people seem to forget the amps are muscles and benefit from added weight, people also seem to forget that the calf’s are muscles and must be trained with added weight, too.

Not only are the calf muscles in need of added weight to train them, but they are also in need of extra high repetitions. This is because the calf muscle is designed to be resistant against fatigue, and as you know, the key to growth in the muscle is fatiguing the muscle thoroughly.

For this reason I recommend repetitions of 15 to 25.

Here is how to perform the seated calf raise…

Sit at the calf raise machine and place your toes on the platform at the bottom in such a way which allows for stability, but also a good range of motion. Toes should be pointing straight forwards.

Tuck the end of your thighs and knees under the padded lever; lower legs vertical.

Push up from the toes flexing your calf muscles and release the support lever.

Slowly lower the weight down as far as you can possibly go whilst keeping your toes firmly on the lower platform.

Repeat.

Tips:

  • Give your calf muscles a good squeeze at the top of the movement.
  • Give your calf muscles a good stretch at the bottom of the movement.

Get Bigger Thighs Using 3 Different Squat Exercises

Squats are the most effective exercise for building the thighs, AKA quads. Variety in a workout program is important to prevent staleness, but it is also important that you realize there is more than one way to perform squats.

Varieties include…

Regular Squats

The most common way to perform squats, require is a squat rack or power cage/rack.

How to perform regular squats…

Stand under the barbell, allowing the bar to run along the back of your shoulders, and support it with a firm overhand grip at either side of the shoulder.

With your back locked out, feet around shoulder width apart or slightly wider, toes pointing outwards slightly, drive up with your thighs to de-rack the bar.

Step forward, and again, set your feet at around shoulder width apart, toes slightly out.

Facing forwards throughout, and keeping your back locked out (not rounding), bend at the knees until your thighs dip below parallel to the floor.

Drive back up.

Dumbbell Squats

If you don’t have a barbell or squat rack or power cage/rack, then you can still do squats using dumbbells. You may wish to squat with the dumbbells up on your shoulders, as if you were doing a shoulder press, or you can do it a more simple way…

Hold a heavy dumbbell in each hand down by your sides, arms straight, palms turned inwards.

Set your feet at around shoulder width apart or slightly wider.

Retain a rigid and flat spine, and, facing forward, bend at the knee until the thigh is slightly below parallel with the floor.

Drive back up.

Hack Squats

Hack squats are an excellent way to hit the vastus medialis portion of the thigh. They can be performed with a machine, but we are going to perform them the old school style with a barbell, like so…

With a barbell on the floor behind you, place the back of your lower legs flush against the bar.

Stand with your feet around shoulder width apart or slightly wider, toes pointed slightly outwards.

Bending at the knees, retaining a rigid spine, facing forwards, grip the bar with a double overhand grip.

Using the thighs, drive up, pulling the bar up with you.

In hacks squats, the bar should remain in contact with you all the way up. It’s not too dissimilar from a dead lift, only performed in reverse.

How To Get A Bigger Butt Using Dumbbells

Whether you are female or male, I can show you how to get a bigger butt which is all strong, firm muscle, without adding any fat to your body whatsoever.

Simply put… you need to do squats.

Squats are an exercise performed with a barbell or dumbbells and are primarily used to build the thighs, but, they are notorious for building the butt muscles too, and some bodybuilders refuse to do squats for this very reason – they don’t want a bigger butt.

How to get a bigger butt by doing squats…

I will assume that you don’t have access to gym equipment or a barbell, so I’ll explain how to perform this exercise with dumbbells only:

With your arms straight by your sides, a dumbbell in each with your palms turned inwards, place you feet around shoulder width apart, with your toes pointed slightly outwards.

Keeping your back straight (although you may need to learn forward – which is fine) slowly bend at the knee (while keeping your lower legs as vertical as possible) until your thigh goes below parallel with the knee.

Raise back up.

I would recommend doing 3-5 sets of squats with 7 – 12 repetitions in each set. Remember, each week you should try to increase the weight, and you should always use a weight which you find challenging.

Gradually, as the weeks go by, your butt muscles will become bigger. To make them smaller again, simply lay off training for a while, and when you begin training again, use a weight which maintains the size of your butt rather than makes it bigger.

Don’t forget you’ll need to eat plenty of protein and enough calories to grow your butt muscles.

Get Bigger Thighs Using 3 Different Squat Exercises

Squats are the most effective exercise for building the thighs, AKA quads. Variety in a workout program is important to prevent staleness, but it is also important that you realize there is more than one way to perform squats.

Varieties include…

Regular Squats

The most common way to perform squats, require is a squat rack or power cage/rack.

How to perform regular squats…

Stand under the barbell, allowing the bar to run along the back of your shoulders, and support it with a firm overhand grip at either side of the shoulder.

With your back locked out, feet around shoulder width apart or slightly wider, toes pointing outwards slightly, drive up with your thighs to de-rack the bar.

Step forward, and again, set your feet at around shoulder width apart, toes slightly out.

Facing forwards throughout, and keeping your back locked out (not rounding), bend at the knees until your thighs dip below parallel to the floor.

Drive back up.

Dumbbell Squats

If you don’t have a barbell or squat rack or power cage/rack, then you can still do squats using dumbbells. You may wish to squat with the dumbbells up on your shoulders, as if you were doing a shoulder press, or you can do it a more simple way…

Hold a heavy dumbbell in each hand down by your sides, arms straight, palms turned inwards.

Set your feet at around shoulder width apart or slightly wider.

Retain a rigid and flat spine, and, facing forward, bend at the knee until the thigh is slightly below parallel with the floor.

Drive back up.

Hack Squats

Hack squats are an excellent way to hit the vastus medialis portion of the thigh. They can be performed with a machine, but we are going to perform them the old school style with a barbell, like so…

With a barbell on the floor behind you, place the back of your lower legs flush against the bar.

Stand with your feet around shoulder width apart or slightly wider, toes pointed slightly outwards.

Bending at the knees, retaining a rigid spine, facing forwards, grip the bar with a double overhand grip.

Using the thighs, drive up, pulling the bar up with you.

In hacks squats, the bar should remain in contact with you all the way up. It’s not too dissimilar from a dead lift, only performed in reverse.