Main reasons
- Lack of progression of loads = without this, muscle growth (in this case, buttocks) is impossible
- Incorrect exercise technique (in this case, on the buttocks)
- Incorrect exercises, and in general, buttock training = as a result of lack of effective growth
- COMBO (reasons No. 1 and No. 2 are very often INTERRELATED), in pursuit of weight (progression of the load), girls can violate the technique of performing one or another exercise, as a result, you do not engage the gluteal muscles well enough in the exercise, you do not feel the working muscle well and, accordingly, , the buttocks contract poorly (or ineffectively) because of this they do not grow)
- Lack of mental connection between brain and muscle (in this case, brain and buttocks) (this is the same as I said above, i.e. you don’t feel the working muscle well, in this case, buttocks = result = buttocks contract poorly (ineffective).
- Too infrequent training on the buttocks (resulting in poor growth, minimal or no growth at all...)
- You are on a diet to lose weight (you eat little, you have a kcal deficit, therefore, in this situation = muscles (in this case, buttocks) cannot a priori grow, even if you go to the gym and work there with weights, do exercises and etc.
- No excess calories = therefore, no muscle growth (in this case, buttocks)
- Genetic data. Many girls are very often impressed by other girls, their chic forms, and accordingly, they want themselves to be the same as theirs. However, this is not always possible. We are all different, we all have different genetic data. Understand? Maybe you are not as lucky with genetics as the other girl, and your muscle growth (development) is minimal.
- Lots of cardio (aerobic training) that interferes with the growth of the gluteal muscles.
- Lack of quality recovery = as a consequence = growth of (gluteal) muscles.
IN MY VIEW, THESE ARE THE MAIN REASONS! I compiled them by analyzing a whole host of factors that can influence muscle growth. Well, let's talk about them in more detail to understand and change the situation by making the butt grow and become voluminous and beautiful.
The best exercises for the buttocks
What to do if your buttocks don't grow? Include exercises in your training regimen that will stimulate their development in the most effective way. Today you can find a huge number and variety of training programs for the butt. Below are exercises that will not let you down. They must be practiced by an athlete if he wants beautiful buttocks:
- Hip lift. Any movement that involves lifting the hips, such as stepping up stairs or running with high legs, effectively engages the glutes. In the training program, this type of movement should be given fundamental attention in order to enlarge your buttocks. To be fair, we note that squats of any kind work the quadriceps and the muscles of the lower thigh to a greater extent. Nevertheless, the buttocks also receive the necessary load. There are many types of this exercise that have been developed. In addition to classic squats, we note the following: Bulgarian (one leg is located behind the body and the toe of the foot rests on the bench, the second leg holds the main weight of the body during the exercise); with widely spaced legs or “sumo” type (performed like classic ones, only the legs are located much wider than the width of the athlete’s shoulders); Brazilian (they have become fashionable in recent years, they are performed like this: the athlete stands straight, feet shoulder-width apart, then one leg is put to the side, and the body weight is transferred to the second leg, after which a squat is performed, then the legs change).
- Leg lunges. This exercise is similar to Bulgarian squats, only the back leg rests not on the bench, but on the floor.
- Jumping. This is an energy-intensive type of exercise that trains not only the muscles of the legs and buttocks, but also the athlete’s respiratory and cardiovascular systems.
- Use of simulators. It can be a stepper, static or elliptical bike.
It is recommended to perform these exercises in series (2-3) of 10-15 repetitions each. During training, it is preferable to perform several types of exercises, for example, 3-4, and the next session use another 3-4 types.
Train the muscle frequently (at least 2-3 times a week)
I recommend training your buttocks = at least 2 times a week (for example, Mon and Fri).
For the intermediate and advanced stages, it is possible 3 times a week (Mon, Wed, Fri or Tue, Thu, Sat).
Why is this so? The fact is that the acceleration of protein synthesis and the release of various anabolic factors (testosterone, growth hormone, etc.) are very closely tied to strength training.
Protein synthesis accelerates in the muscle (working muscle) within two days.
Accordingly, this is the most effective time for buttock growth.
Accordingly, 2, the more often you load a muscle = the faster protein synthesis will be in this muscle. Accordingly, 3, this will allow you to ensure effective growth of the desired muscle (butt).
All this is confirmed information according to the experiments carried out in 2020.
But! Unfortunately, there is no exact data (experiments) that two or three workouts per muscle group per week are better for maximum effective muscle growth.
However, there is accurate data (experiments) confirming that 2 workouts per week for the same muscle group work much better than 1 (as for many people).
CONCLUSION: train the same muscle group (in this case, buttocks) = need, min, 2 times/week.
Count your tonnage when you're doing a glute workout in the gym.
With small dumbbells of 3-5 kg, unfortunately, you will never build up voluminous buttocks, even if you do a large number of approaches and increase the number of repetitions. So how do you calculate your training tonnage? We multiply the number of approaches by the number of repetitions and again by kilograms of weight.
Always record your training tonnage in your training diary, monitor your progress, track your growth. It goes without saying that training tonnage should increase over time. Be sure to discuss this issue with your coach.
Use the right exercises
The emphasis should be on proven, basic (multi-joint) exercises.
The best exercises for the buttocks are (in my opinion):
Squats (I recommend sumo style) with a barbell or kettlebell, dumbbells
Read more from A to Z about this exercise in the main article: “Squats for the buttocks.”
Lunges with barbell/dumbbells
Read more from A to Z about this exercise in the main article: “Lunges for the buttocks.”
Deadlift with barbell/dumbbells
More details in the main article: “Dead lift with barbell / dumbbells“.
Leg abduction while on all fours
More details from A to Z about this exercise in the main article: “Lying pelvic lift.”
Lifting the pelvis while lying down
Details from A to Z in the main article: “Leg abduction while standing on all fours.”
In general, there is a lot of detail about BUTT TRAINING here: “How to pump up a beautiful butt from A to Z.” Be sure to study this article, in it I reveal many questions, subtleties, secrets, etc.
I also recommend this one: “How to pump up your buttocks at home from A to Z.”
How to activate your gluteal muscles. Deadlifts and squats will not help pump up your buttocks
There are more effective exercises for pumping up the buttocks than deadlifts, squats and lunges.
All of these exercises are performed in an upright position and involve hip flexion and extension. However, the greatest activation of the gluteal muscles occurs during another movement pattern—hip abduction.
This movement is natural for humans. It is present during walking, running, sprinting, throwing, lunging, and exercises to train this pattern are usually performed in a horizontal position.
Hip extension exercises also work the gluteal muscles, but not completely. For example, during a deadlift, the gluteal muscles are activated by only 52%, and in the Zercher squat - by 45%.
At the same time, the most effective exercises based on hip abduction provide more than 100% activation of the gluteal muscles. For example, the hip raise provides 119% activation, the kneeling hip abduction provides 112%, and the bent leg raise provides 111%.
This is supported by scientific evidence. Study A Comparison of Gluteus Maximus, Biceps Femoris, and Vastus Lateralis Electromyographic Activity in the Back Squat and Barbell Hip Thrust Exercises. showed that hip raises activate the gluteus maximus and hamstrings better than back squats. The hip raise activates the upper gluteal muscles by 69.5% and the lower gluteus by 86.8%, while the squat activates only 29.4 and 45.4%.
Based on these discoveries, Contreras proposed an effective plan for pumping the gluteal muscles, consisting of four phases.
Use a load progression
Remember: load progression can only be used when you are already performing the necessary exercises perfectly correctly + you feel the working muscle, every repetition, contraction, every approach.
That is, the progression is used only after stage No. 1.
In stage #1 = where you are preparing for muscle growth (stage #2) = no progression is used.
As I already said, if you don’t know how to perform the exercises correctly, technically, as it should, you will only harm yourself, the chances of injury are high, so you can’t do this.
Progression is used already at stage No. 2. All. Dot.
Stage No. 2 is muscle growth (in this case, the gluteal muscles) = and without progression of the load, there can be no talk of muscle growth (in this case, the gluteal muscles), because progression from the word means progress. There is no progress - you understand - there is no growth of the buttocks.
Read everything from A to Z about load progression in the main article: “Load progression.”
How to eat for muscle growth?
As I said before, nutrition is the foundation for building an athletic physique.
If you don’t eat a lot, then the draft in the apartment will throw you all over the room like a plastic bag in the wind.
If you want to make your muscles grow, you need to eat always and everywhere, even if you don't feel like eating at all. Even if food gives you nightmares, you still need to eat and eat more.
I advise you to read the article about nutrition for weight gain. Everything is described there in more detail and there are even food rations for chickens like you, who in the future will become pumped-up broilers.
Create a calorie surplus (proper nutrition for muscle growth)
Nutrition accounts for about 60% of success in muscle growth (including butts).
That’s why we need to organize the diet as efficiently as possible: products (B+F+U+V), their quantity, proper use, distribution and much more...
NUTRITION is the most important aspect of muscle growth, thanks to nutrition we get THREE things:
- MATERIAL for muscle building (protein, proteins)
- ENERGY for work and construction (carbohydrates)
- MATERIAL for the construction of hormones (fats)
- WATER (life without water is impossible, just like muscle growth).
Each of the components is vital for any person to function fully, and each of the components is essential for success in muscle growth (including buttocks).
If there is a deficiency (lack) of at least one component = you can forget about muscle growth.
Well, now, we will briefly discuss each of the components in order.
CARBOHYDRATES
Carbohydrates = girl = needs 3-4 grams per kg of body weight.
If you weigh 40 kg, you need at least 40x3 = 120 g. carbohydrates/day.
We are talking only about complex carbohydrates (rice, buckwheat, oatmeal, durum pasta).
Carbohydrates are extremely important at the stage of building gorgeous buttocks (and muscles in general).
The fact is that the basic rule of a proper diet for weight gain is an excess of kcal.
Because carbohydrates are the main source of energy = your task is to get more calories = than you spend. This is excess kcal. Due to this, your body weight will increase.
With proper training + not a large (not excessive) excess of kcal, body weight will increase mainly due to muscle tissue (muscles).
This is how muscle growth occurs (including buttocks). However! The excess calories should not be very large. It is important that body weight increases mainly due to muscles, with a minimum of fat.
To do this, you need to be very careful with carbohydrates (energy, calories).
The goal is to consume enough kcal (carbohydrates) to increase body weight, with a minimum of fat.
About how to put all this into practice here: “How many carbohydrates does a girl need per day.”
How to pump up the gluteus maximus muscle. Why do you need this?
But before we dive into information about how to pump up your gluteal muscles, I would like to address the girls. Please make an effort to avoid becoming another victim of the mass propaganda and hysteria that has gripped the modern world. Everyone started pumping up their lips, butts, and breasts to look more attractive and to make their remarkable body parts even more remarkable.
So honestly ask yourself: “Why do I need this?” Look at yourself in the mirror and honestly answer a few questions:
- Should I train my 5th point more intensively or is it already fine by nature and by the training I’m doing now?
- After specific training, will I look disproportionate when my buttocks become larger?
- What are the specific reasons that I decided to train my buttocks with a special program? Excessive thinness of the fifth point, cellulite, age-related reasons, fashion, etc. The appearance of the buttocks can be worsened by rapid weight gain or sudden weight loss or a sedentary lifestyle.
Yes, I will in no way argue with the fact that beautiful female buttocks are truly beautiful. Woman was originally created beautiful for man, to be his adornment and his glory. In addition, pumped gluteal muscles contribute to a woman’s health and the overall tone of her body, so this is important.
The fact that people have now distorted the concept of beauty and degraded in many areas of life is another matter. Therefore, more and more often you can see girls with pumped up butts, which do not look aesthetically pleasing. This is especially noticeable in large cities, where the standard of living is higher than in the outback and there is the opportunity to visit fitness centers, various trainings, undergo plastic surgery, etc.
PROTEINS
Protein = girl = needs at least 1.6 grams. for every kg of body weight.
That is, you weigh 40 kg, 40x1.6 = 64 grams of protein per day.
We are talking (when counting) only about animal protein.
That is, fish, meat, eggs, cottage cheese, milk, etc. Read more: “How much protein does a girl need per day.”
FATS
Fat = girl = needs 2 to 3 grams. for every kg of body weight.
That is, you weigh 40 kg, 40x2 = 80 grams of fat per day.
We are talking only about HEALTHY (UNSATURATED) FATS.
That is, fish, seafood, tofu, soybeans, wheat germ, leafy vegetables (dark green), nuts (pecans, macadamia, almonds, pistachios, hazelnuts), natural nut butters, omega-3, omega-6, omega- 9, fish oil, sunflower, soybean, corn, safflower, rapeseed, flaxseed oils. Read more: “How much fat does a girl need per day.”
Skip the cardio workout
Cardio should be eliminated altogether or limited (as it interferes with the growth of the glutes).
Cardo does not make sense at this stage of training, because cardio should be used when your goal is to burn fat on the body, because any aerobic exercise (cardio) triggers a breakdown reaction (catabolism), and this is what you need if your goal is to burn fat (lose weight ). But!
You’re not losing weight now, but want to pump up your butt, so you need to create a completely opposite reaction - ANABOLISM (anabolism is muscle growth, butt growth).
Catabolism = if the goal is muscle growth = will harm muscle growth. My butt is growing. Understand?
ANABOLISM = GROWTH | CATABOLISM = DESTRUCTION.
CONCLUSION: if you want to effectively grow muscles on your butt, remove cardio training altogether (ideally), or really limit it to a minimum, because... they are harmful and interfere with growth (anabolism).
I know why many girls do cardio and build muscles at the same time. In the hope of losing weight and pumping up your butt at the same time, that is, two birds with one stone. But this is impossible.
And losing weight and growing your butt (muscles) at the same time (as many people want) = impossible. Dot.
When you want to lose weight, you need catabolism (you create it through a proper diet for weight loss, namely a calorie deficit and proper training).
A calorie deficit is when you expend more energy (calories) than you consume.
And when the goal is to grow muscles, you need the opposite = anabolism (you create it through proper nutrition, namely, excess calories and proper training).
A calorie surplus is when you take in more calories than you burn.
I mean, you see, right? There is a lack of kcal (weight loss), there is an excess of kcal (growth).
As you understand, it is impossible to combine these two completely opposite processes into one. Read more about this: “Is it possible to lose weight and gain mass (muscle) at the same time.”
Take care of recovery
You may have everything perfect in terms of training + nutrition, that is, you have created all the prerequisites for muscle growth (in this case, buttocks), BUT remember that growth does not occur during training, but during RECOVERY AFTER TRAINING!
I want to say that if you do not create conditions for proper rest (recovery), then the growth of your butt will slow down or stop completely. So the choice is yours.
At night, you need to sleep at least 8-10 hours, and then everything will be fine.
With a lack of sleep, weakness, fatigue, drowsiness, etc. occur... what kind of training is there... strength indicators, strength endurance and neuropsychic activity decrease..
And in general, without sufficient (without good) sleep, both your mood and your composure, determination, desire to train, etc. disappear.
If for an ordinary person (i.e., not involved in sports) sleep is so important for normal life, imagine the role of sleep for a person working out in the gym...
The vast majority of people underestimate the role of sleep (recovery).
With a lack of sleep, your muscle tissue (your muscles) will begin to break down, and all because lack of sleep or no sleep at all increases the manifestation of catabolism.
What is our goal? That's right - muscle growth (emphasis butt)... draw your own conclusions.
RECOVERY is generally a complex concept (not just sleep), which is influenced by absolutely everything in your life. Any STRESS outside of training slows down recovery. Remember this when, for example, you are nervous, lack of sleep, etc. In general, along with proper training + nutrition = what was said in this paragraph will be enough. I have nothing more to tell you.
The power of knowledge
First of all, you need to understand that the success of training is based on a whole body of knowledge. Anyone involved in bodybuilding should know how the biceps muscles are structured, how they grow, what processes take place in them during exercise, how the muscles need to be nourished and restored. This will not only allow you to get the desired results, but will also protect you from injury.
The biceps muscles, like other muscles, consist of bundles of fibers protected by connective tissue. The amount of fiber in the human body is constant, it is determined by genes. Therefore, muscle growth is achieved only by increasing the volume of the fibers, or more precisely, by increasing the volume of connective tissues and the influx of nutrient fluid that surrounds the fibers.
During training, muscles experience stress, fibers are damaged, and during regeneration, in response to heavy load, they gradually increase in volume, and at the same time, a person’s strength also increases. As soon as the body gets used to stress (working weights), it stops the process of growth of strength and muscle tissue. To prevent this from happening, training is based on the principle of increasing loads. It seems simple. But why don’t biceps grow so often?
Conclusion to make your butt grow:
- Train your butt muscles frequently (at least 2-3 times a week)
- Use the right exercises you need (and nothing extra)
- Learn the perfect technique for doing the right exercises
- Learn to feel the working muscle (develop mental connection)
- Use a progressive load (but only after you learn how to perfectly correctly perform the necessary exercises and feel the working muscle, in general, after stage No. 1.)
- Create a calorie surplus (proper nutrition for muscle growth)
- Skip the cardio workout
- Take care of recovery (avoid stress, sleep 8-10 hours, etc.)
Get the most current and complete information, based on the latest scientific data for 2017-2018. regarding pumping up a gorgeous butt/slender (not over-pumped) legs, you can in my course:
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Thursday, July 18, 2020 2 comments
Classic exercises
As a rule, programs for beginners that allow you to pump up your biceps include the following classic exercises:
- curling your arms on a Scott bench with dumbbells or a barbell;
- sitting dumbbell curls;
- lifting dumbbells or barbells while standing;
- lifting dumbbells alternately on an inclined board;
- lifting dumbbells with both hands on a board with chest support;
- hammer bends.
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