Butt building workout?

HeyGoRun

you need to seek out the fighter diet gal, Pauline nordin... she has a butt bible and she will give it to you straight... she has an awesome *kitten* and everything else, check her out!!

Justagirl1978

Yes, I have! I went from a large, flabby butt to a small saggy butt to a round, bootylicious one

There is a photo in my gallery that I can't post here as I'm in my underwear so it will get removed but have a look. Heavy squats, deadlifts, step ups, lunges, romanians, glute ham raises and weighted hip thrusts built mine. Along with eating lots, of course

jennifershoo

I completely agree. I'm looking for the same thing. I notice people doing the Brazilian Butt Lift actually lose their booties. They look flat. I am looking for a way to lose weight and not lose the little butt that I do have as well as make it more round and plump.

It's quite the opposite for me. Brazil Butt Lift has done wonders on my behind! It's rounder and higher than ever! Don't dismiss the program without trying it (or even watching the whole videos to know what they are about). It's just a mix of tons of body squats, lunges and resistance training. It's convenient for those who don't/can't go the gym and it's fun.

Mrsallypants

bretcontreras.com

Well, he is the glute guy!

He took a lot of heat for saying the squat isn't effective of a glute exercise as the hip thrust I believe.

He has an excellent article here: http://bretcontreras.com/growing-glutes-without-growing-the-legs/

Some women do get big quads from squatting which they find undesirable.

Capt_Apollo

It's not the exercises, but the amount of volume and resistance along with calorie surplus. So I would say up to 16 to 24 sets.

A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

ignore this nonsense.
no one should be doing 16 to 24 sets of anything.
the weight you use should be challenging for you. 3-12reps is ideal, per set.
you really shouldn't need endless sets. if it's the right weight you'll only be able to do 1-3 sets.
make sure you warm up properly and stretch, use a foam roller after too.

do you know what hypertrophy is?

ninerbuff

It's not the exercises, but the amount of volume and resistance along with calorie surplus. So I would say up to 16 to 24 sets.

A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

ignore this nonsense.
no one should be doing 16 to 24 sets of anything.
the weight you use should be challenging for you. 3-12reps is ideal, per set.
you really shouldn't need endless sets. if it's the right weight you'll only be able to do 1-3 sets.
make sure you warm up properly and stretch, use a foam roller after too.

Nonsense? So how many people have you actually put muscle on? And think about it 2 exercises for biceps, 2 exercises for triceps for 4 sets each. That's 16 sets. Not excessive. Volume builds mass and if one is trying to do it, then 1-3 sets ain't gonna do it.

A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

yogayug

Provided that you're searching for a workout that keeps tabs on a particular figure part you're as of now doing it not right. A legitimate preparing regimen may as well verify the entire form is seeing fitting work. http://www.yogayug.com/

uglybooty

bretcontreras.com

Thanks

uglybooty

I completely agree. I'm looking for the same thing. I notice people doing the Brazilian Butt Lift actually lose their booties. They look flat. I am looking for a way to lose weight and not lose the little butt that I do have as well as make it more round and plump.

It's quite the opposite for me. Brazil Butt Lift has done wonders on my behind! It's rounder and higher than ever! Don't dismiss the program without trying it (or even watching the whole videos to know what they are about). It's just a mix of tons of body squats, lunges and resistance training. It's convenient for those who don't/can't go the gym and it's fun.

Ok. Maybe it works for certain butt shapes. I'm starting to think that the shape of the butt may also indicate which exercises are more likely to build it up.

uglybooty

Yes, I have! I went from a large, flabby butt to a small saggy butt to a round, bootylicious one

There is a photo in my gallery that I can't post here as I'm in my underwear so it will get removed but have a look. Heavy squats, deadlifts, step ups, lunges, romanians, glute ham raises and weighted hip thrusts built mine. Along with eating lots, of course

I'd say yours is a success story. Congratz.

uglybooty

you need to seek out the fighter diet gal, Pauline nordin... she has a butt bible and she will give it to you straight... she has an awesome *kitten* and everything else, check her out!!

Thanks

DDCNY

For all these people knocking you about wanting to lose weight and build muscle...I'm SMH.

I have increased the girth of my thighs and upper arms by a total of .5" in each arm and .75" in each thigh because of weight lifting. I have still lost 54 lbs and am working on losing more. But it was because of a very high protein diet. When I was steadily going to the gym every other night and working my upper and lower body every other night - I was eating approximately 50% of my calories in lean protein. You do have to feed those muscles to get them to increase in size. But you certainly don't have to eat at a calorie surplus. My two cents on what has worked for me.

The plus? When I am building muscle I end up craving protein. I can more easily shun the starchy carbs and don't even look at sweets when I have been working hard to build muscle. You know what? You've just motivated me to go back to lifting weights more regularly to keep building muscle. heheh

dilonka

Hey There!!!!
I've done it!!!!!!!!!!!!!!!
I have quite small bum and always wanted to be litttle bit bigger...I always been active person but never could find anything to help me with my small bum...until my friend recommeded me personal instructor who motivate thousands of people to get active and be happy about it....I was quite sceptical at first but decided to give it a go!!! After few weeks I've noticed the difference and now my bum is more juicy and definitely not as flat as it used to be.
So I do recommend to have a look BUT there's one small problem, the workout is in polish but I'm sure you'll get it...

http://www.youtube.com/watch?v=9zFp62CKSbY&list=PL96rKNO5D7pKqi0CPNh9hbAsMsd4cVRhg&index=6



xxxxx

pauliie1986

I want to build my butt too! Its good to hear that it is possible. I found this workout on Youtube that I want to try once I've lost a bit of weight first and built up some strength. The workout specifically targets the butt and has a variety of workouts so it shouldn't get boring. Here is the link to the first video: http://www.youtube.com/watch?v=kUZuKIUXcYg

katy_trail

at no point was i talking about 1-3 sets total, it seemed clear to me, that i meant per exercise.
i never count the total sets in the workout.

neandermagnon

stronglifts 5x5 has really improved the shape of my butt (and my thighs too for that matter). It's the squats and the deadlifts that have done that. So my advice is do any heavy lifting programme that includes very heavy squats and deadlifts, and unless you're already an experienced weightlifter, it needs to be a beginner one where you start fairly light to learn the correct form, and progressively add more weight as you get stronger. Like stronglifts 5x5 or starting strength. Make sure you learn the form really carefully, because incorrect form can cause injuries when you start lifting heavy weights. But if it's a nice shaped butt you want, definitely very heavy squats and deadlifts will help.

abbylg1983

Yes, I have! I went from a large, flabby butt to a small saggy butt to a round, bootylicious one

There is a photo in my gallery that I can't post here as I'm in my underwear so it will get removed but have a look. Heavy squats, deadlifts, step ups, lunges, romanians, glute ham raises and weighted hip thrusts built mine. Along with eating lots, of course

Just checked out your butt pictures and holy cow, you weren't kidding. Nice job! That is probably exactly the transformation the OP is talking about.

katy_trail

you need to seek out the fighter diet gal, Pauline nordin... she has a butt bible and she will give it to you straight... she has an awesome *kitten* and everything else, check her out!!

no. i've tried this, well i did part of it. it was extremely boring. and didn't use weights.
you'll get much better results from using a barbell.
heavy weights. squating if nothing else.

Mrsallypants

Women focusing entirely on their glutes are like the guys in the gym who only focus on their arms and chest, so they do a lot of biceps curls and bench press.

ninerbuff

For all these people knocking you about wanting to lose weight and build muscle...I'm SMH.

I have increased the girth of my thighs and upper arms by a total of .5" in each arm and .75" in each thigh because of weight lifting. I have still lost 54 lbs and am working on losing more. But it was because of a very high protein diet. When I was steadily going to the gym every other night and working my upper and lower body every other night - I was eating approximately 50% of my calories in lean protein. You do have to feed those muscles to get them to increase in size. But you certainly don't have to eat at a calorie surplus. My two cents on what has worked for me.

The plus? When I am building muscle I end up craving protein. I can more easily shun the starchy carbs and don't even look at sweets when I have been working hard to build muscle. You know what? You've just motivated me to go back to lifting weights more regularly to keep building muscle. heheh

There are exceptions of a few people who can build muscle on calorie deficit (returning athlete, very overweight/obese, newbie) but even then the amount is minimal and short lived. And once that's reached, one retains muscle and doesn't build because to build new tissue, one adds mass.

A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

JackB121

Squats, and deadlifts. And squats. You can bet that those girls with the awesome butts you see in the gym are doing their compound lower body movements

ninerbuff

at no point was i talking about 1-3 sets total, it seemed clear to me, that i meant per exercise.
i never count the total sets in the workout.

So say you do 2 sets total per exercise. And you do 4 exercises. That's 8 sets. That's too low a volume for someone trying to add muscle. Sorry, but doing this for 30 years, I'm more than sure that got much more insight to it than you think I do.

A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

BinaryPulsar

I'm a dancer and the glutes are the strongest, most important muscle in the body, especially for dancers. It is where all the movements originate from. If you don't have strong glutes, you will get injured and have a decreased range of motion and strength. I was trained as a dancer to always use and activate the glutes. Everyone should work on the glutes. It's very easy for the glutes to not be activating properly, especially as you get older and for people that have been sedentary, had injuries, or are untrained. There is a lot you can do with body weight exercises for the upper body because you can take your whole body weight into your arms, but you walk around with your legs and glutes all day already and they are able to support your own body weight easily.. Heavy weights will help with the glutes the most. And the compound moves get the glutes as well as the rest of the body. Deadlifts are my favorite. I also do squats, hip thrusts, and glute kickbacks, step ups. Lunges are good as well. Lunges and squats (with heavy weights) are difficult for me because of structural issues in my feet/knees (also because of my knee issues and being a dancer I am supposed to be cautious about not becoming quad dominant). But, Bret Contreras is the glute guy in heavy weight lifting, so he has the best info to learn from. For upper body I also try and stick with compound moves that will work my whole body as well. And the core gets worked from all the weights and compound moves. The core is worked during everything that you do.

JovanValor

Use Hypotraphy training.

Use an ammount of weight that you can do a max of 12reps; But yet execute Great form by lowering deep on the reps and slow on the negatives(Back up)

I dont want to overload the post with the details but i do recommend doing a search on youtube for these keywords

Hypertrophy training

Negative Repetitions

-And most importantly-

Macronutrient intake


And then patience and dedication

katy_trail

I'm a dancer and the glutes are the strongest, most important muscle in the body, especially for dancers. It is where all the movements originate from. If you don't have strong glutes, you will get injured and have a decreased range of motion and strength. I was trained as a dancer to always use and activate the glutes. Everyone should work on the glutes. It's very easy for the glutes to not be activating properly, especially as you get older and for people that have been sedentary, had injuries, or are untrained. There is a lot you can do with body weight exercises for the upper body because you can take your whole body weight into your arms, but you walk around with your legs and glutes all day already and they are able to support your own body weight easily.. Heavy weights will help with the glutes the most. And the compound moves get the glutes as well as the rest of the body. Deadlifts are my favorite. I also do squats, hip thrusts, and glute kickbacks, step ups. Lunges are good as well. Lunges and squats (with heavy weights) are difficult for me because of structural issues in my feet/knees (also because of my knee issues and being a dancer I am supposed to be cautious about not becoming quad dominant). But, Bret Contreras is the glute guy in heavy weight lifting, so he has the best info to learn from. For upper body I also try and stick with compound moves that will work my whole body as well. And the core gets worked from all the weights and compound moves. The core is worked during everything that you do.

:flowerforyou: I love you

BinaryPulsar

I'm a dancer and the glutes are the strongest, most important muscle in the body, especially for dancers. It is where all the movements originate from. If you don't have strong glutes, you will get injured and have a decreased range of motion and strength. I was trained as a dancer to always use and activate the glutes. Everyone should work on the glutes. It's very easy for the glutes to not be activating properly, especially as you get older and for people that have been sedentary, had injuries, or are untrained. There is a lot you can do with body weight exercises for the upper body because you can take your whole body weight into your arms, but you walk around with your legs and glutes all day already and they are able to support your own body weight easily.. Heavy weights will help with the glutes the most. And the compound moves get the glutes as well as the rest of the body. Deadlifts are my favorite. I also do squats, hip thrusts, and glute kickbacks, step ups. Lunges are good as well. Lunges and squats (with heavy weights) are difficult for me because of structural issues in my feet/knees (also because of my knee issues and being a dancer I am supposed to be cautious about not becoming quad dominant). But, Bret Contreras is the glute guy in heavy weight lifting, so he has the best info to learn from. For upper body I also try and stick with compound moves that will work my whole body as well. And the core gets worked from all the weights and compound moves. The core is worked during everything that you do.

:flowerforyou: I love you

Aaaw, thanks!!! :blushing: :flowerforyou:

uglybooty

Hey There!!!!
I've done it!!!!!!!!!!!!!!!
I have quite small bum and always wanted to be litttle bit bigger...I always been active person but never could find anything to help me with my small bum...until my friend recommeded me personal instructor who motivate thousands of people to get active and be happy about it....I was quite sceptical at first but decided to give it a go!!! After few weeks I've noticed the difference and now my bum is more juicy and definitely not as flat as it used to be.
So I do recommend to have a look BUT there's one small problem, the workout is in polish but I'm sure you'll get it...

http://www.youtube.com/watch?v=9zFp62CKSbY&list=PL96rKNO5D7pKqi0CPNh9hbAsMsd4cVRhg&index=6



xxxxx

I don't know about anyone else, I'm I'm glad to hear its possible. Thanks.

Capt_Apollo

at no point was i talking about 1-3 sets total, it seemed clear to me, that i meant per exercise.
i never count the total sets in the workout.

um, you should be.