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    Registered User dangersloth's Avatar
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    Training Tips for Keeping Booty During a Cut

    I just did a DEXA and came back at 31.9% Total Body Fat. (Groan)

    I'm a size 0-2 and I store most of my fat in my booty, so somehow I don't look that bad. That said, I've got my nutrition squared away with a 12-week cut (RP), am introducing more LISS (swimming) to help torch some fat, and I lift 4 days/wk, mostly machines with some Olympic lifting mixed in.

    Do you guys have any tips on type, volume, and frequency to help me put some more ham on my hocks while I'm whittling off some fat?

    Thanks ladies!
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    Registered User Janina5309's Avatar
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    I've been doing elevated barbell glute bridges (feet on step platform at 8" and 12" high), and I find this really targets the glutes while not activating quads and not activating the hamstrings as strongly. I find it difficult to do barbell hip thrusts without activating my quads and hamstrings. When I did that, I had almost no DOMS in my glutes. Elevated barbell glute bridges will build your butt without getting such large quads, so when you start losing rear fat it will be replaced with muscle.

    If you are going for more of an allover glute/leg exercise, heavy lunges are great.

    As for volume, 3 sets at 8-12 reps is a good rule of thumb. Start your leg days at twice a week and then work up to 3 or 4 a week.

    You will get much better results and be less prone to injury if you do compound and freeweight exercises and not rely on machines for the most part. Machines tend to isolate muscles and not strengthen others making you much more prone to injury.
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