Build butt muscles

rustynutz

I'm looking for some advice,been going to the gym for the past ten years fairly consistently,don't want to build huge muscle,but like to have a bit with little fat(easier said than done:))I prefer to be defined and lean than huge.

Anyway,last year I had developed a lot of flab around my stomach so I started doing more cardio to get rid of it and also started taking Maximuscle Diet protien(found this great by the way) so I lost 10 - 14 ibs of mostly fat:) was delighted with that but problem is my ass and legs seem to be very skinny where they were'nt before,at this stage I've done every variation of every leg excersize I can think of without much success,I'll list my typical workout below:

Monday
Bench press 8x3
incline bp 8x3
Squat 10x3
leg extension 10x3
tricep pulldown 10x3
20 mins cardio

Tuesday
30 mins cardio

Wednesday
Widegrip pull ups 8x3
Seated row 8x3
calf raises 12x5
bicep curl 8x3
hammergrip curl 10x3
Cardio 20 mins

Friday
Shoulder raises 10x3
Side raises 10x3
Tricep excersize with bicep excersize in rest period 10x3 of each
dead lift 10x3
weighted lunges 12x3
Cardio 20 mins

That's a rough version of the format I use to train to,I change excersizes,quantities,weights etc. once a month and I also drop the cardio at the end of some of the weight sessions if I feel I'm loosing too much weight.

So has anyone any tips or excersizes for building more muscle in the butt and legs,I have to admit I don't find leg work the most exciting of all!

Nate--IRL--

If you are squatting properly (ie parallel or below) on monday, with a weight you can just about manage 3x8 with, you will not be doing any cardio on Tuesday. At least in my case I'd have leg day on Friday to be just about walking on Monday.

In short, squat heavy and deep to get a strong posterior. Eat more to build muscle, even if it mean adding a little fat for the time being.

Nate

Chubbcakes

SQUAT SQUAT SQUAT

unreggd

+ lunges

Transform

and some split squats

Inspector Coptoor

and deadlift

The_Kew_Tour

Squats and Deadlifts.

They really work the core and the I have noticed my bum getting firm .