ass

what exercises are ideal for the ass and thighs? need to lose a bit of winter pounds. are situps only good for abs or the behind as well? thanks

Can't imagine sit ups doing much for your bum.

Lunges/cycling = probably your best bet

running hills

Agree about lunges.

Also dead lifts.

Those exercises will build muscle in those areas but they won't burn fat from them specifically.

If you want to burn fat, improve your diet, do resistance training (i.e. lift weights) and do some cardio.

Lunges and deadlifts = lifting weights/resistance training.

You can't use exercises to selectivelt target body areas fro fat headhunter. Liek PFunk said, improve your eating habits, get rid of the sugars and saturated fats.

Get into some high intensity training; interval sprinting/hill sprints, circuit-style resistance training using big exercises like squats, deadlifts, lunges, cleans; and high reps of bodyweight exercises like chin-ups, push-ups, burpees.

If you're serious about it, get some professional advice from someone at your gym

Eat less, run more.

While this might give you a cardio work out, it's counter-productive to your resistance training.

It won't do you many favours in the muscle building stakes.

The same rep range that's good for building strength and bulk is the same that's scientifically proven to boost your metabolism and burn fat most effectively too. Stick to a rep range of 6-10 per set. Each set should take around 45 seconds. Keep good form - look to do 2 seconds up and 4 seconds down.

It can get pretty complex so just try to stick to the basics

If you do this stuff and actually pay attention to what/how much you're eating, the excess fat will just fall off.

Pelvic thrusts... Lying on your back with your knees bent and feet flat on the ground. Lift your pelvis until it won't go any higher, back down to just before the ground (if you hit the ground you lose the resistance)... Repeat.

Add resistance by resting a dumb bell or plate on your stomach.

Where'd you get that info from? Although building bulk relies on having adequate strength, training for bulk and strength are two quite different forms of training.



Agreed, get your eating right and then get into good exercising habits and you'll end up with the ass you so desire

They're mostly both in the 6-10 range though. You might want to dip down into the 4s for strength, though I believe some studies have shown rep ranges below 6 to not be particularly useful.

Recovery time between sets is different for strength vs. size too but let's not get into that!

K.I.S.S.


Although some of it doesn't follow current "best practises", if you want a resource to get your really going, grab a copy of Body For Life from a bookstore or trademe and read it thoroughly

You should give the 3 x 3 set/rep format a go, does wonders

Sorry headhunter, strayed off topic there

Link?

Can't find it sorry, it's somewhere among the hundreds of articles I've got.

It's most widely used in Weightlifting training and has been proven to be very effective for strength and power development. The improvements are primarily central though.

Can you elaborate on what you mean by "central" Levis?

I just finished rugby season, so looking to change programs to strength, rather than power/speed which I do during the season. I will also look into something like pilates or yoga to stay flexible.

Closer to November I will start on Power and Speed again, as I have 7s.

By central I'm referring to the Central Nervous System. The major control board The CNS responds really well to low volume/high load training.

Oh sweet. Thats a good thing then!

I will give it a go.

Is it based around the main group of muscles (ie, bench press, back row etc) and amount of repetitions only? Or is there certain "special" exercises need to be involved in the work out?

Nowadays, the bodybuilders have seized control of "weightlifting advice". When will people realise they are just "china dolls" whereas weightlifters are the REAL musclemen.

All the big movements dude, they provide the greatest stimulus for the CNS. So deadlifts, squats, cleans, snatches, bench press, etc..

Thanks man.

cool. Don't wanna build muscle, just tone really

Hmmmmm seems like a girly post to make ... such a male name however!