One Workout That Will Build Strong, Toned, Firm Glutes

Going to the gym is a great way to get in shape, however your butt is often left behind. While other parts of your body have got that slim, toned and fit look you've always wanted, the buttocks can be a hard area to hit effectively. With one simply modification to your body building, weight training, running, or regular lifting routine you can quickly, safely, and effectively develop the toned glutes that you've always wanted.

The Deadlift

It used to be called the "Health Lift" and is generally considered one of the best movements you can do for your overall fitness. The deadlift specifically targets your posterior chain (glutes, hamstrings, back).

Deadlift - Set Up

To set up for the deadlift, take the barbell out of the rack and place it on the floor. You want the bar to contact your body at the mid-shin. Using 45 lb plates will position the bar correctly. sales steroids online If this is your first time deadlifting or if you can not lift 135 lbs, place the appropriate weight on the bar and then find something to rest the bar on to elevate it to the proper height.

Deadlift - Movement

Grip the bar just outside shoulder width and lower your butt down until your shoulders are over the bar. As the bar comes off the floor you want your back to remain at a constant angle. To come back down, reverse this movement - shoot the hips back until you have your back angle and then lower the bar to the floor.

If you find that the bar is slipping out of your hands, try a mixed grip. With one hand grip the bar normally, with your palm facing you. purchase steroids online With the other hand, grip the bar with your palm facing away from you. It's a little uncomfortable at first, but it will become natural after a while.

Notes on Form

Make sure to start with your shoulders over the bar. This will ensure that the bar stays in contact with your legs the whole time. Do NOT let the bar come away from your body.

Routine

Deadlifting is a taxing exercise. It should be done once or twice per week with the goal of lifting as much weight as safely as possible. You should not be doing more than 10 deadlifts per workout. Make sure to rest between attempts. This lift can be safely added to any routine and it will build muscle in your legs and buttocks quickly, safely and effectively.

The deadlift is one of the best lifts you can do. Combined with proper supplementation, diet, and the right routine, the deadlift can make an average athlete great and help any person looking to sculpt and build a firm, toned butt.

Nutrition

On top of the deadlift, it is important to use proper nutrition and supplementation. Increasing the amount of protein you consume by adding chicken, red meat, and tuna to your diet can help your body recovery from workouts more quickly and effectively. The addition of protein and a body-enhancing supplement like nitric oxide or l-arginine can help your body rapidly develop and build muscle in your glutes and butt. Nitric oxide has been linked to dramatic improvements in strength, recovery time, and stamina. It improves blood flow and allows more oxygen to reach your muscles for quicker muscle growth and increased power. With a lift such as the deadlift, nitric oxide can help prevent injury and improve your recovery.