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I won't make this article any longer than it has to be, so I will just get straight to the point.

 

One of the fastest ways to developing your behind is to increase your frequency of training. For instance, you could perform three total body weight training sessions per week (on non-consecutive days) and then do a couple of bodyweight workouts at home on two of your off days from the gym.

 

Allow me to explain.

 

You should perform total body training sessions when you're at the gym. Pick a compound movement for your lower body, an upper body push, and an upper body pull. Here is a great example:

 

1) Squats

2) Push-ups

3) Inverted Rows

 

When doing squats, make sure the top of your thighs are parallel with the ground when you descend. By reaching this depth, you will activate your glutes to a higher degree than you would if you only went down half way.

 

That is one of the biggest tips to fixing a flat butt. Make sure you reach the proper depth with your squats.

 

I'll give you one more example of a total body workout you can do at the gym to help you improve that flat butt:

 

1) Reverse lunges with dumbbells (make sure you take a long step back)

2) Standing dumbbell overhead press

3) Chin-ups (bodyweight or assisted)

 

The real trick to improving your butt is to do extra workouts at home. The great thing about these extra workouts is that they won't take long to perform.

 

Pick three exercises and perform them in a circuit with no rest. Some examples include:

- Hip extensions

- 1 leg hip extensions

- Fire hydrants

- Bird dogs

- 1 leg Romanian deadlifts

- Split squat jumps

 

Whenever you do these exercises, make sure you are using your glutes. Don't use momentum or cheat: make sure you focus on your butt doing the work.

 

Perform the bodyweight circuits two to three days a week when you don't train at the gym. Go through the circuits three to four times and keep the reps around 10-12 for each exercise.

 

Train hard, be consistent, and watch that flat butt disappear!

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How to Build Shoulders Rear Deltoid

During summer time or on different occasions when I see guys who typically have worked out there is one thing in all of them - they lack that rear part of their shoulders. This is getting especially easy to see when they have bigger shoulders.

As everyone is asking how to build shoulders they tend to miss the rear part. Without it the shoulder don't look complete. It is one of those little parts that is not big and not very easy to grow so people skip it.

My advise is to keep 1-2 sets for it when training shoulders so you won't have that missing feature which most guys do when they build shoulders. Keep the overall shape.

Here are my favorite exercises for rear deltoid:

* Basic rule: start with little weight first. This is very little muscle you can overload it pretty easy.

1. Bent Lateral Raise. Use this line on incline bench. Lie on face on the bench and put our arms in front of you almost locked (never lock your arms and legs for safety reasons). Then raise them on both sides without bending the elbows. You should feel the tension in your rear shoulders.

2. Sword pulling. Ok, the name is lame but it is exactly what it looks like. This actually is quite good exercise to build shoulders. Take one light dumbbell. Lie sideways on a bench. With your upper hand put the dumbbell down in front of you. It should be positioned near your opposite part of the waist.

Now raise the dumbbell so it makes semi circle movement until you extend your arm to the max almost behind your back. Do it slowly to avoid over-extension! The movement is very similar to pulling a sword.

3. Bent Cable Pull. For this you need lower cable machine. Position yourself sideways to the machine and take the cable with your outer arm. Now bent (and even kneel a little for better stability). The arm holding the cable (your outer arm) should be relaxed. The cable should keep it straight in front of your chest. This is your starting position.

Now pull the cable with very little bending of the elbow until your arm is almost extended to maximum. Then return slowly. This is one rep.

Keep in mind those exercises are difficult at the start. Try first getting the movement clear so you can build shoulders without risking injury. Always warm your shoulders well before training them.

Adding those exercise to your workout will ensure that your rear deltoid will not fall behind. Otherwise you might find yourself having one of those non-complete shoulders. Don't be that guy!

About the Author

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Veso M

How concerned should I be about using a infant safety seat in a 2006 Nissan Frontier King Cab ?

We're expecting a baby in October, and I currently drive this Nissan extended cab. The manual details the infant safety seat guidelines, and an extension is installed at the base of the rear "jumpseat". It just looks kind of "rigged", and maybe not the ideal. I'm curious about real world experience with infant seats in mid-sized extended cab (not crew) pickups like the Frontier. Thanks !
Based on the 1st response to this question, let me clarify. I'm not asking whether to use a seat or not, that's a given (duh). I'm inquiring into experiences with this vehicle and rear facing infant car seats in the small seats of extended cabs. This question is based on the fact, that even seeing the instructions on how it's done, it doesn't look that great...and I'm likely to change vehicles because of it. I'd simply like to hear some real world experiences with these trucks and carseats. Hopefully this will help avoid the type of response we started with here. Thanks.

If the manufacturer recommends a certain installation technique, you can bet the farm it has been studied and is the safest way to install the seat. Don't mess with your baby's life.

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