My last girlfriend said that I have great proportions. She was kind of the blunt type and said the only place I was lacking was my butt. She said if I had a bigger butt, I'd have a "Ken doll body," meaning 'the perfect body.' Is it possible to get a noticably bigger butt (I don't mean fat either)?

My current legs routine looks something like this:
- 1x12 ATG squats
- 3x7 standard squats (increasing the weight as I progress.. the heavier the weight, the lower ROM)
- 3x7 leg extensions
- 3x12 calf raises

Try going heavier in your ATG's and do some Walking Lunges! Those have made a Huge difference for me!...

Do you think I should scrap the standard squats and go only ATG squats? And should I use weight for walking lunges?

Glute Ham Raises all the way.

We don't have this machine at my gym, we only have the upright seated ham curls.

Not to sound worthless here, but can anyone explain to me what Bulgarian Squats and Romanian Deadlifts are? I really hate doing deadlifts as it is now (I only do stiff-legged deadlifts on back day and hate them), so I may not stick with the Romanian Deadlifts, but I'd like to try them out.

An RDL is similar to an SLDL but your legs are bent and the movement comes from your hips throughout the movement.

A Bulgarian Squat is when you squat with one leg, placing the other one behind you on a bench for balance.

I would also say squats.....do you have any before pics?

It would be great to see before and after pics...preferbally in speedos.

Niiiiiice!

I use a Lat Pulldown machine do them.

An RDL is similar to an SLDL but your legs are bent and the movement comes from your hips throughout the movement.

A Bulgarian Squat is when you squat with one leg, placing the other one behind you on a bench for balance.

I would also say squats.....do you have any before pics?

It would be great to see before and after pics...preferbally in speedos.

Thanks. I don't quite understand how the movement comes from your hips though. How does your back stay during the lift?

Are you able to go heavy with Bulgarian Squats? I question my ability to do squats with one leg, but I suppose if it were one leg only, the weight wouldn't be that much anyway.

How does this work?

I lie face down with my knees and groin resting on the seat, wedge my legs underneath the leg pads and push off the weight stack with my feet and curl my body up at the knees.

It takes a little practice but it's fucking brutal, haha.

I'm not doubting that excersize at all, and im sure it works great. My main worry would be trying that kind of thing at the gym in the fear of getting it wrong and looking like an absolute retard

People look at you strangely when you do things that are different because they:

A. don't understand what you are doing

B. want to know what you are doing because it looks interesting and they think you are "in the know".

C. a little of both


When we train at the gym (my training partner and I) we almost never can get through a workout without at least one person coming up to us and saying something like:

"what are you guys training for" or "you guys are really tearing it up today! My legs are tired just watching you" or "can you teach me that"


Don't worry about others. Typically they are doing everything wrong anyway.

I did four sets of ATG squats today. They were tough, and lunges at the end of my workout was killer, nearly impossible. How would you guys alter my current Legs/Abs workout, which looks something like:

- 1x12, 3x7 ATG squats
- 3x7 leg extensions
- 3x12 calf raises
- 2x12 weighted decline crunches
- 2x8 kneeling cable crunches
- 2x6 (each leg) weight lunges