This one is for Allan and Hit Girl

Greetings Readers

After yet another unscripted break I’m back, again I’m pretty excited about this post, especially the bit where I have to choose the pictures At this point I’m going to state rather boldly that this is shaping up to be my finest and most popular post to date; a position currently held, for those who are interested, by 6 Gyms and a Snax Cafe Breakfast

Part One – Genesis

By now you’ll have doubtless checked out the wonderful pictures accompanying this but believe it or not this post is not merely a gratuitous indulgence on my part (not that I have any problems with such things) but a reader requested topic  Having said that it’s doubtful that anyone who knows me personally will believe this so here’s the proof The post first flickered into my consciousness with this exchange on FB – 

As if this request wasn’t enough I then got an email from Hit Girl, a personal training client of mine. This contained the following wonderful request –

“Coming back to the business at hand, I have my blog topic request : The wonders and attainment of a fab rear end, junk-in-the-trunk or whatever your preferred term of endearment might be.”

To say that I love a great ass is an understatement I like more pages on FB devoted to the wonder of ass than I can remember and my newsfeed is little more than a  constant stream of wonderful ass I doubt I’ll ever get a more pleasing blog request

Part Two – The Wonder

I’ve nothing to say here, I’m adhering strictly to the sentiments of ‘A Picture Paints A Thousand Words’ Click the pics to make ‘em bigger

Part Three – The Attainment

I’m not going to give you a precise ‘one size fits all guaranteed to get you a wonderful ass’ program as we’re all different and some exercises will work better for some of you than others  but the following six exercises are the cream of the crop as far as I’m concerned. Work your way through the list and you’ll have a killer ass

The King

Squats – responsible more killer asses than any other exercise, for a lot of people regular squatting alone is enough to sculpt a grade A ass As far as I’m concerned Squats are the single best exercise you can do

The Queen

Glute Bridges – made famous by Brett Contreras. While they lack the all round versatility of  Squats glute bridges are number one for pure glute training.

The Rest Of The Court

Hip Thrusts – another Brett Contreras stable and another fantastic glute exercise.

Lunges – another all time ass toning favourite. I use these a lot.

Step Ups – another favourite of mine, another great ass toner.

Stiff Leg Deadlifts – while I use these primarily for hamstrings they’re great for glutes too.

Part Four – Brett ‘The Glute Guy’ Contreras

Brett is the number one glute expert on the planet, bar none The articles section on his site is a great resource but this is actually a better read on the guy himself than the About Me bit on his site.

 

His book, Advanced Techniques in Glutei Maximi Strengthening has 675 pages, pictures and

descriptions of over 200 glute exercises and over 700 references and links to other sources. If you’re seriously interested in glute training, it’s a must read. I’ll have a loan when you’ve finished it too please It’d make a nice surprise Xmas gift for me too

So there you go, my guide to the wonder of a great ass If you like the accompanying pics feel free to add me on FB for a regular supply of similar artistic celebrations of the wonder of ass Do all the other FB, Tweety and other social network stuff now please