Anyone change pancake butt to peach butt

canteronkat

Has anyone transform their butt ?? Pancake butt to peach butt ?? Do you have any before and after photos?? How long did it take ??

What exercises / rep / weights did you use ???

What is number one exercise to gain mass on your butt ??

Thanks in advance

subcounter

I read that completely wrong, was writing a peach pancake recipe *walks out of the room awkwardly*

sammyliftsandeats

Eat above your TDEE to gain mass and do a progressive overload program, maybe one focused on the glutes such as Strong Curves.

As for timeframe...probably a year plus to go from completely flat to the 'peach' look.

sardelsa

In order to transform mine I started pretty lean with no booty.. I bulked gaining 10 lbs (then a small cut) doing Strong Curves. This took about 9 months or so total. Hip thrusts and glute bridges were a main part of that program, I did them 3x per week at least.

robs_ready

Squat like you've never squatted before

AmbitiousButRubbish

I can't help but @sardelsa and @toned_thugs_n_harmony definitely know what they are doing and might be able to help

not_a_runner

My butt wasn't quite a pancake before but definitely a nicer shape now. (This is over a year and 30 lbs lost, which time at maintenance or surplus here and there.)
Personally squats don't hit my glutes much at all. I've been working on glute activation before squats, and adding lots of isolation work. My current favorite is glute ham raise and cable pull throughs, but I've used a variety of exercises and rep ranges. Use whatever weight is appropriate for the exercise and rep range you're using. And have patience because muscle growth is slow!

Lxftcoastenvy

Like sardelsa said. I've always had a butt however that doesn't mean I don't have to work to keep it a nice butt and not just a big butt. I love barbell hip thrust. At first lighter weight helped lift and tone glutes and hamstrings. Then as I went heavier started gaining mass .I do about 5 sets of 8 at 255 right now.
If it's a new thing or you want to just get comfortable try using the leg curl machine. I don't like that machine for anything else but it helped work my way to barbell until I was better in balance and strength.

I also really like donkey kicks on the Smith machine. Alittle tricky to make sure the bar doesn't catch but the added weight makes it brutal for me.
Try not to ONLY focus on the booty. Working on your hamstrings is good in general but will also make it look better because there's a clear line between those and your cheeks. Again hip thrusts and deadlifts.

toned_thugs_n_harmony

for my short answer:
lift heavy!
eat lots of protein!
cut out cardio!

squats, deadlifts, glute bridges, donkey kicks and hip thrusts are your best friends.

this is the first photo i took in August 2015 vs one of my most recent January 2017.

toned_thugs_n_harmony

AmbitiousButRubbish wrote: »

I can't help but @sardelsa and @toned_thugs_n_harmony definitely know what they are doing and might be able to help

aww honored you'd think of me and my booty!

sardelsa

Holy smokes @toned_thugs_n_harmony that is insane progress! I would imagine there were some bulk/cut cycles during that time? What program were you following?

toned_thugs_n_harmony

sardelsa wrote: »

Holy smokes @toned_thugs_n_harmony that is insane progress! I would imagine there were some bulk/cut cycles during that time? What program were you following?

yes, definitely a few cycles in there. i'm not a great example as i have never followed a program. well, that's not true. i tried and it just wasn't for me. i've just been doing my own thing in the gym for the past 18 months, so kind of my own program.

_incogNEATo_

competecompetecompete wrote: »

@toned_thugs_n_harmony
I could put a plate on that and eat off it! Wow

What?

LolBroScience

_incogNEATo_ wrote: »

competecompetecompete wrote: »

@toned_thugs_n_harmony
I could put a plate on that and eat off it! Wow

What?

What don't you understand, bro?

He could put a plate on that and eat off it! Wow

_incogNEATo_

LolBroScience wrote: »

_incogNEATo_ wrote: »

competecompetecompete wrote: »

@toned_thugs_n_harmony
I could put a plate on that and eat off it! Wow

What?

What don't you understand, bro?

He could put a plate on that and eat off it! Wow

Totally makes sense, now. Thanks!!

sardelsa

toned_thugs_n_harmony wrote: »

sardelsa wrote: »

Holy smokes @toned_thugs_n_harmony that is insane progress! I would imagine there were some bulk/cut cycles during that time? What program were you following?

yes, definitely a few cycles in there. i'm not a great example as i have never followed a program. well, that's not true. i tried and it just wasn't for me. i've just been doing my own thing in the gym for the past 18 months, so kind of my own program.

Oh nice.. well whatever you are doing it's working!

toned_thugs_n_harmony

LolBroScience wrote: »

_incogNEATo_ wrote: »

competecompetecompete wrote: »

@toned_thugs_n_harmony
I could put a plate on that and eat off it! Wow

What?

What don't you understand, bro?

He could put a plate on that and eat off it! Wow

it's ok...he just wanted to quote me

toned_thugs_n_harmony

sardelsa wrote: »

toned_thugs_n_harmony wrote: »

sardelsa wrote: »

Holy smokes @toned_thugs_n_harmony that is insane progress! I would imagine there were some bulk/cut cycles during that time? What program were you following?

yes, definitely a few cycles in there. i'm not a great example as i have never followed a program. well, that's not true. i tried and it just wasn't for me. i've just been doing my own thing in the gym for the past 18 months, so kind of my own program.

Oh nice.. well whatever you are doing it's working!

thank you! sounds like you are killing it as well! do you compete or anything? i did my first powerlifting meet this past weekend!

cqbkaju

Squats and deadlifts.

"Thinner Leaner Stronger" or "StrongLifts5x5" are good choices.

sardelsa

toned_thugs_n_harmony wrote: »

sardelsa wrote: »

toned_thugs_n_harmony wrote: »

sardelsa wrote: »

Holy smokes @toned_thugs_n_harmony that is insane progress! I would imagine there were some bulk/cut cycles during that time? What program were you following?

yes, definitely a few cycles in there. i'm not a great example as i have never followed a program. well, that's not true. i tried and it just wasn't for me. i've just been doing my own thing in the gym for the past 18 months, so kind of my own program.

Oh nice.. well whatever you are doing it's working!

thank you! sounds like you are killing it as well! do you compete or anything? i did my first powerlifting meet this past weekend!

That is amazing, congrats!!
Thanks, well I am on my second bulk, pregnancy in between so obviously my progress has been a bit slower (understandably so). No I don't compete, just lifting for fun I guess!