Barbell Shrugged

How to Add Mass to Dat Ass – Barbell Shrugged #179

Doug Larson


  • Love it. Playing soccer/hockey/volleyball all my life helped me with gettin dat @$$.
    Sorry… ass. I just like the $ signs.

  • Awesome show and Technique WOD this week! One exercise that always makes my ass sore is medium weight sled sprints. A good 100 to 200 meters a couple of times will definitely do the trick.

  • Another most excellent episode I really needed. Thx again.

    As a long-limbed skinny guy I have been doing kneeling squats since I first came across them a couple of weeks ago, and can handle much more weight with them than with regular back squats. I really feel like they’ve been working. Any thoughts about kneeling squats?

    • A little odd, but if they are working for you, keep it. I would’t, however, replace squats with this. Keep it as assistance work. Regular squats, pulls, etc are still better primary moves.

  • Gotta massify that ass. If ass-massification is not a common conversation at your gym, please make sure it gets added to the list health topics of high importance.

  • Great show! In the last month I recently added glute work before every training session. Like a lot of women I have had trouble activating them and use my quads too much. My issues steamed from hip/si joint issues. I sent this podcast to a friend who wants a bigger butt!!!

    One question for the group recently you have been mentioning that he benefits of a sumo DL. I have never done them and have considered switching. I have had difficulties finding my hamstrings in a conventional DL and I am training for an Olympic Lifting Meet ( my first one). Would you suggest the switch to the sumo DL or incorporate both ??

    Thanks !!

    • You will need to pull mostly with your olympic style, if competing is the goal. You don’t want to reduce the specificity of your training. That said, sumo deadlifts could be an awesome assistance exercise for you. Do them light at first, after your main strength work. Work up load week to week.

  • Mike is rocking the booty shorts. As a former college football player turned body builder, turned endurance athlete, turned over worked metabolically, physically, mentally, broken…finally crawling back out of the hole toward the light of Barbell Shrugged. Other than just breaking my left elbow and tearing lateral ligament riding BMX with my kids I had been killing it in the gym focusing on Olympic lifts and training much smarter using a ton of your advice…OK basically thanks and I have always had a big ass and it has saved my life.

  • Towards the end of the episode Doug mentions that almost all muscles respond to increased volume. As subject matter experts with big fancy degrees 🙂 How do you stand on rep ranges affecting Sarcoplasmic vs Myofibrillar Hypertrophy?

  • Any advise on macro ratios and amounts for a 2.5 hour weightlifting only workout? 5 foot 9 inch 189# male looking to inprove performance.

    • Switch to vegan diet, heavy on the soy. Listen to pop radio. Work a 9 to 5 gig where you sit in a cubicle chair all day…they are great ways to eliminate dat ass.

  • Great episode guys. Do you believe that knees in on the way up from a heavy squat is a problem with glute strength? If so, which ASSistance exercises are particularly good for this problem?

  • Hello my question is:
    I lost weight I went from 147 to 131 and I
    Am lifting heavier and
    I’m eating more like you guys said
    To add mass to my ass but I see that
    My stomach is not flat as it was b4 am I doing
    Something wrong !? I’m drinking the shake that Doug said !! After my workout and I was
    131 n now I’m 133 but I don’t see it in my ass I see it more in my belly
    Is it too soon to see results . What can I do
    To not have a pancake ass lol….

    Thank u for ur show
    I’m a beginner and
    Helped a lot I learn so
    Much from you guys ❤️

    • You’re doing fine. It could take time for the soft-tissues to tighten and catch up to the weight loss. Just keep with your plan and new habits. All will come with just a bit more time.

  • I had to say thank you! When you mentioned front squats, and trying to keep your torso posture perfectly upright, instead of using your glutes to stay upright, it clicked for me! We did front squats at Crossfit yesterday, usually I drop the bar a few times, I didn’t drop it at all! I’m so excited about this that I’m going to use only exclamation points! I’m like a lot of women, I don’t engage my core enough, so when I used my glutes I was able to pop back up from the bottom of the squat and my knees automatically stayed out! I’ve had a lot of muscle compensations beaten out of me by my chiropractor, so I’m blown away by the simplicity of this! The best thing is, no back ache today! Love you guys, thank you! More exclamation points!!!

  • Just wanted to say that the lifting session to the King was a virtual adrenaline rush. Do more of those.

  • In about a month I will be going through a military training school where I won’t get to touch a weight for a few months. Is there a way to keep getting stronger, or at least not lose my strength with out touching a weight. I’ve worked hard to add mass to my ass, I even passed the ass test. I don’t want to fail after a few months of not being able to touch a barbell.

    • Yeah, I would work plyometrics. Explosive pushups, jumps, hops, quick lunges…all will keep you strong.

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