It is a mistake to believe that only those who are given it by nature have an ideal body. Every woman who pulls herself together and “sculpts” her body on her own can achieve excellent results in a certain amount of time.
Unfortunately, it is not enough to go on a diet to have beautiful legs and buttocks; for this you need to train hard. Sports activities have a large number of methods, thanks to which you can pump up your butt, but you need to figure out how long it will take.
Why are squats without weight so popular?
When considering the question of whether it is possible to pump up your legs with squats without weight, it should be said first of all about the reasons for the popularity of this exercise among amateur athletes:
- the trainee does not like to exercise with additional weights and is confident that by working with his own body, he will be able to achieve his goals;
- the trainee does not have the time, money and desire to visit the gym;
- There is not enough space in the house to do any other more advanced exercises.
Leg workout
The human legs are made up of muscles that increase in size if exercised properly. It is necessary to understand that the volume of this part of the body can only be increased through regular and proper training over a long period of time. When people ask how to build toned legs, the answer is that squats are the main exercise to achieve this goal.
The human legs are made up of three main muscles: the back and front of the thighs, the adductors (the inner part) and the calves. The quadriceps (outer surface) is the largest and most prominent muscle; others help keep a person upright and move the joints. The answer to the question of whether you can get bigger legs by doing squats without weights is yes, but understand that genetics play some role and many people have naturally large legs.
Is it possible to pump up your buttocks every day? 3 basic rules for training your buttocks
1. Compound exercises are more effective for gaining muscle mass because they work more muscle groups.
Also, these exercises allow you to train with a larger working weight and increase the load, which contributes to greater energy consumption and stimulates the body to adapt faster and develop muscles!
But if for some reason you cannot do these exercises, then you can do without them.
Isolation exercises, such as, are less energy-consuming. Therefore, in order to achieve a good result with these exercises, you need to complicate the exercises in various ways:
- change working weight,
- do exercises at different speeds,
- add incomplete repetitions,
- pause at the point of maximum tension,
- do supersets and other possible ways to increase the load.
And it is important to remember that any exercise must be done technically, engage the necessary muscles and disable unnecessary ones.
For example, in squats you should try to make the movement through the buttocks, and use the front surface of the thigh as little as possible. To do this, you need to know all the nuances of performing the exercise and correctly. Because if the weight is more than necessary, then no matter how hard you try, all possible muscles will be activated.
2. The recovery period is very important, since muscles do not grow during training, but are injured and destroyed. Muscle growth occurs during rest and therefore frequent training is not effective.
If your muscles are sore from a previous workout, then there is no point in doing a full workout now, but you can do a warm-up without weights to improve blood circulation and speed up recovery.
Good muscle recovery requires good sleep and nutrition.
On average, it is enough to train the buttocks 2 times a week, sometimes just once is enough, it depends on what working weight you are working with and how much you injure the muscle fibers.
A good indicator that recovery is going well is progress in training. As an example, if the weight you squatted last month feels much lighter now.
But if, on the contrary, the training has become sluggish and there is less strength, then most likely, recovery is not complete, and in this case good results will not be achieved.
3. Variety in training.
It is recommended to periodically change the training program, as the muscles get used to the same load and stop growing, because this is no longer necessary. It is important to periodically surprise the muscles, give them an incentive to grow and develop.
- To do this, you need to change the exercises, the number of repetitions, the sequence of exercises, the speed of execution, the amplitude of movement, pause, and change the working weight.
- Do 15 reps with heavy weights and add 25 reps with lighter weights.
- You can also sometimes jump out of a squat slowly or as quickly as possible.
- Sometimes do squats at the beginning of the workout, and sometimes after all the exercises for the buttocks.
- You can also sometimes get up from a squat halfway or lower yourself partially and pause at the point when the muscles are maximally tense.
- And you can do squats in a superset with another exercise.
It is also recommended to do training in cycles. For example, increase the working weight for a month, and then take a week of rest. And start a new cycle with a small weight and over the next month increase it to the maximum.
We can draw the following conclusion: in order to pump up the buttocks, you need to focus on complex basic exercises and do them with the correct technique, it is also important to fully recover and periodically change the training program!!
The Role of Additional Weight During Squats
When considering how to pump up your legs with squats, the first thing to note is the role that additional weight plays. Both squats with and without additional weight help develop muscles. Squats without weight increase muscle strength in the legs, while squats with additional weight, in addition to increasing strength, also increase volume. Many athletes, as a rule, use weights up to 70-80% of their own body weight in their training during squats.
Influence of physique
There are three body types: ectomorph, mesomorph and endomorph - the main difference between which is metabolism. The tendency to be overweight or thin, as well as the speed of obtaining results when training to gain muscle mass, depends on it.
The ectomorph is distinguished by thin bones, a tendency to thinness due to a rapid metabolism, as well as poorly developed muscles that are difficult to develop.
Mesomorph is the so-called golden mean. Athletic build, well-developed muscles, easy to train. With such data, creating your dream figure will not be difficult.
Endomorphs are most often prone to being overweight. Has heavy, wide bones, a slow metabolism and poorly developed muscles. People of this type, before acquiring developed muscles, will have to work hard to regulate their weight.
Therefore, when talking about how long it takes to pump up your butt, it is worth keeping in mind that for ectomorphs and endomorphs this process will be more complex and protracted than for mesomorphs.
About the different types of squats
No one doubts the benefits of squats without weight for men and women. The exercise is necessary to give a beautiful shape to a person’s buttocks and legs, and the type of squats determines which parts of the legs are loaded more and which are used less.
First of all, the starting position largely determines the load on the muscles. The wider your legs are from each other during squats, the more load the inner thighs receive, and the less load falls on the buttocks. The depth of the squat also plays a fundamental role; the lower the athlete sits, the more the buttocks are involved in the work.
Squats are a compound exercise. This means that in the process of performing them, various muscle groups are involved in the work, and not just the muscles of the buttocks and thighs; in fact, the entire lower part of the person’s body receives physical activity.
Is it possible?
The answer depends on what muscle group is meant and what exercises are going to “pump” it. Of course, you can significantly increase the strength and mass of the lower body muscles (glutes, thigh muscles) with exercises such as squats, deadlifts and leg presses , while leaving almost no impact on the upper body muscles. You can also significantly increase your core muscles with exercises such as pull-ups, bench presses and seated presses, without affecting your lower body too much.
But you cannot, for example, pump up your biceps by doing only isolated dumbbell biceps lifts - a slight increase in volume is possible at first, but then dead “stagnation” is inevitable.
The point here is that local load on the muscle will not lead to the release of anabolic hormones after the load , on which post-load muscle growth processes largely depend. But a basic exercise that , and even with a serious load for you, provides the necessary physiological processes.
In addition to the physiological reasons that impose restrictions on attempts to pump up one muscle in isolation from the others, there are also purely mechanical reasons for the impossibility of this.
All muscles are interconnected , being synergists, antagonists or stabilizers in relation to each other.
Let's look at the example of the notorious buttocks. To have a butt like the notorious Usmanova, “pounding” those same buttocks with some kind of blows , you need to be able to do this exercise with fairly serious weights, otherwise hypertrophy will simply have nowhere to go. We're talking about weights comparable to working squat weights. For a girl weighing 60 kg it will be about 50 kg for 8-10 times or 40 kg for 20-25 times. So, it is impossible to imagine a 50-60 kg madam with thin matchstick legs who can squat with a 60 kg or even 40 kg barbell.
After all, the squat is not only about the strength of the buttocks, it is (even to a greater extent) the quadriceps, the hamstring and calf muscles, the spinal extensors, the interscapular muscles of the back and the core muscles (abs, spinal extensors). The body is a system in which everything works interconnected.
As for the glutes around 90 cm, after building a general strength foundation for the body, isolated exercises with weights at an advanced level of fitness (i.e. when you at least feel the mind-muscle connection) will certainly be beneficial.
Remember that isolation exercises are like “sharpening” exercises... but what to sharpen if there is nothing there? Please note that the propaganda of isolation comes from girls who already have a butt . Yes, now they don’t squat, but before that they did it for 5 years.
Beginners, even if they don’t have back problems, will simply twist everything in the world, trying to repeat their side lunges (death to the knees) and jumping on stools after the fitness bikinis of all Rus'. People without experience simply cannot perform the exercises technically correctly, and even feel the muscles. In all these clever exercises, beginners will not even be able to simply lift their already heavy leg and no gluteal muscle will be involved.
It’s possible to pump up your buttocks at home: what exercises and equipment are available to you at home?
Yes, no matter how annoying it may be, it is necessary and important to learn how to do a squat correctly . Yes, the floor squat is not entirely suitable for people with long thighs, but let’s be honest, you can quite reach parallel, right? The squat is just more difficult to master .
Not everyone can understand the correct technique, and most importantly, implement it in every workout, in every approach and repetition. Therefore, they take the easier route - all sorts of oblique lunges and hyperextensions (yes, we don’t do hyperextensions on the buttocks, this is nonsense ), in which they only injure their back. But if you follow the easy path, you are unlikely to get the long-awaited result.
Special point programs
By the way, let's dispel another myth in passing: there are no special programs for thin legs.
You will certainly be promised an “individual program for only 10,000 rubles,” but, in truth, your training will be no different from the training of other people. You need to deadlift and squat while trying to increase the weight on the bar. Yes, you will have to get stronger if you want to look fit, healthy and firm.
Without weight: is there any point?
Air squats (unloaded) - bodyweight squats. What is the use of them: well, movement is better in any case than sitting straight on your butt
