Obtaining the coveted "squat butt"?

Hausisse1

So, sorry in advance, I know this is a little shallow, but I dunno, I don't think I'm exactly genetically predisposed to a having a big butt, but like... can anyone tell me from first-hand experience of some lifting routines that have worked for you in this arena? I mean, of course I have a leg day and I use the squat rack, but I'd like to find a lifting plan that focuses on this a little more if I could!

Again, sorry for sounding so shallow. Of course the goal of fitness should be maintaing health and feeling good.. but I've always been pretty scrawny. you know how it is.

arditarose

Strong Curves. Bret Contreras is the glute man.

yesimpson

A year/18 months ago I had the world's flattest bum. Now I still don't have a big bum, but I've gained a inch or two and it's noticeably rounder and firmer. I do a mix of lunges, squats, hip thrusts, donkey kicks, leg press (using one leg at a time) all using weights, and clamshells with a resistance band. I also run and swim, which aren't going to build muscle in anywhere near the same way, but probably have a part to play in how happy I am now with my lower body.
You need to be able to make the exercises progressively more difficult, and ensure your form is correct so you are activating the right muscles and not relying on other ones to do the work, which risks injury and doesn't get you the results you want. If you want to build muscle you need to eat extra calories too to fuel that growth.

The important thing is consistency and progression. Lots of people on here use NROLFW or Strong Curves programmes - I've never used them but I'm sure they'll get you where you want without wasting any time fumbling around in the gym aimlessly. You could always get a session or two with a trainer to get you started.

Hausisse1

arditarose wrote: »

Strong Curves. Bret Contreras is the glute man.

Thank you, I just bought the book on Kindle

Hausisse1

yesimpson wrote: »

A year/18 months ago I had the world's flattest bum. Now I still don't have a big bum, but I've gained a inch or two and it's noticeably rounder and firmer. I do a mix of lunges, squats, hip thrusts, donkey kicks, leg press (using one leg at a time) all using weights, and clamshells with a resistance band. I also run and swim, which aren't going to build muscle in anywhere near the same way, but probably have a part to play in how happy I am now with my lower body.
You need to be able to make the exercises progressively more difficult, and ensure your form is correct so you are activating the right muscles and not relying on other ones to do the work, which risks injury and doesn't get you the results you want. If you want to build muscle you need to eat extra calories too to fuel that growth.

The important thing is consistency and progression. Lots of people on here use NROLFW or Strong Curves programmes - I've never used them but I'm sure they'll get you where you want without wasting any time fumbling around in the gym aimlessly. You could always get a session or two with a trainer to get you started.

Hmm, I'll seriously consider a session with a trainer. In the meantime I have bought the Strong Curves book! How often do you do these exercises for glutes specifically? More than just on leg day? I follow weightlifting programs on bodybuilding.com, and while they're for women, they don't seem to focus on bum much so I'm not sure how often is optimal.

arditarose

Hausisse1 wrote: »

yesimpson wrote: »

A year/18 months ago I had the world's flattest bum. Now I still don't have a big bum, but I've gained a inch or two and it's noticeably rounder and firmer. I do a mix of lunges, squats, hip thrusts, donkey kicks, leg press (using one leg at a time) all using weights, and clamshells with a resistance band. I also run and swim, which aren't going to build muscle in anywhere near the same way, but probably have a part to play in how happy I am now with my lower body.
You need to be able to make the exercises progressively more difficult, and ensure your form is correct so you are activating the right muscles and not relying on other ones to do the work, which risks injury and doesn't get you the results you want. If you want to build muscle you need to eat extra calories too to fuel that growth.

The important thing is consistency and progression. Lots of people on here use NROLFW or Strong Curves programmes - I've never used them but I'm sure they'll get you where you want without wasting any time fumbling around in the gym aimlessly. You could always get a session or two with a trainer to get you started.

Hmm, I'll seriously consider a session with a trainer. In the meantime I have bought the Strong Curves book! How often do you do these exercises for glutes specifically? More than just on leg day? I follow weightlifting programs on bodybuilding.com, and while they're for women, they don't seem to focus on bum much so I'm not sure how often is optimal.

The book will lay the whole program out for you, starting with the beginner program. You can find some pdf templates on what a typical workout would look like in the mean time, and Bret has a lot of advice and videos on the Strong Curves site.

Hausisse1

arditarose wrote: »

Hausisse1 wrote: »

yesimpson wrote: »

A year/18 months ago I had the world's flattest bum. Now I still don't have a big bum, but I've gained a inch or two and it's noticeably rounder and firmer. I do a mix of lunges, squats, hip thrusts, donkey kicks, leg press (using one leg at a time) all using weights, and clamshells with a resistance band. I also run and swim, which aren't going to build muscle in anywhere near the same way, but probably have a part to play in how happy I am now with my lower body.
You need to be able to make the exercises progressively more difficult, and ensure your form is correct so you are activating the right muscles and not relying on other ones to do the work, which risks injury and doesn't get you the results you want. If you want to build muscle you need to eat extra calories too to fuel that growth.

The important thing is consistency and progression. Lots of people on here use NROLFW or Strong Curves programmes - I've never used them but I'm sure they'll get you where you want without wasting any time fumbling around in the gym aimlessly. You could always get a session or two with a trainer to get you started.

Hmm, I'll seriously consider a session with a trainer. In the meantime I have bought the Strong Curves book! How often do you do these exercises for glutes specifically? More than just on leg day? I follow weightlifting programs on bodybuilding.com, and while they're for women, they don't seem to focus on bum much so I'm not sure how often is optimal.

The book will lay the whole program out for you, starting with the beginner program. You can find some pdf templates on what a typical workout would look like in the mean time, and Bret has a lot of advice and videos on the Strong Curves site.

Oh, fab! Thank you!

yesimpson

Hausisse1 wrote: »

yesimpson wrote: »

A year/18 months ago I had the world's flattest bum. Now I still don't have a big bum, but I've gained a inch or two and it's noticeably rounder and firmer. I do a mix of lunges, squats, hip thrusts, donkey kicks, leg press (using one leg at a time) all using weights, and clamshells with a resistance band. I also run and swim, which aren't going to build muscle in anywhere near the same way, but probably have a part to play in how happy I am now with my lower body.
You need to be able to make the exercises progressively more difficult, and ensure your form is correct so you are activating the right muscles and not relying on other ones to do the work, which risks injury and doesn't get you the results you want. If you want to build muscle you need to eat extra calories too to fuel that growth.

The important thing is consistency and progression. Lots of people on here use NROLFW or Strong Curves programmes - I've never used them but I'm sure they'll get you where you want without wasting any time fumbling around in the gym aimlessly. You could always get a session or two with a trainer to get you started.

Hmm, I'll seriously consider a session with a trainer. In the meantime I have bought the Strong Curves book! How often do you do these exercises for glutes specifically? More than just on leg day? I follow weightlifting programs on bodybuilding.com, and while they're for women, they don't seem to focus on bum much so I'm not sure how often is optimal.

I'm not the best source of advice (I lift weights mainly just to look better and to make me a better runner, not because I particularly love it as an activity itself) but I do the set of exercises I mentioned twice a week, sometimes just once. People wanting to make specific lifting gains may follow a different pattern, I wouldn't know. But rest days would be important.