Booty Gains-Help!

mariag9844
mariag9844 Posts: 2 Member
edited November 2024 in Goal: Gaining Weight and Body Building
Hi everyone, I’m a 19 y/o female.
I am new to fitness and working out and I have only one goal rn: growing my booty.
I was wondering what is the fastest way to do so
I’ve been doing a few glute isolation exercises like glute bridges and fire hydrants with resistance bands at home and based on my measurements, they somehow are growing my butt (at least half an inch in 2 weeks) is it possible to do that without weights? Or maybe I measured wrong? Hmm
I’ve read that weighted hip thrusts or glute bridges do wonders, and I want to go to the gym to do them, but I don’t know how much weight I should start on
Btw I’m 5”3 & weigh 110 lbs.
Thank you in advance to anybody who responds :)

Replies

  • LiftHeavyThings27105
    LiftHeavyThings27105 Posts: 2,086 Member
    OP - honestly, these two amazing ladies who have replied (Good morning, Steph! Good morning, Anna!) are kick *kitten* chicks who not only practice what they preach, but they absolutely kill it. You are SUPER fortunate that these two ladies replied. Great advise. Anyway, fanboy over.....

    On a serious note, the glutes are muscles (well, three of them, to be exact) and like the ladies said, you gotta feed the muscles for them to grow. All the training in the world will do but so much. And take note - this is not something that is going to happen in three weeks or three months. It will take awhile.

    Proper resistance training (Strong Curves is *ALWAYS* a great choice - well, for most people) and nutrition (caloric surplus) and, well, patience and consistency.

    Good luck to you!
  • mariag9844
    mariag9844 Posts: 2 Member
    Davidsdottir wrote: »
    sardelsa wrote: »
    Unfortunately .... Growing a booty (naturally) is not a quick process. But.. it is very possible with time, muscle building cycles and proper training.

    First you want to eat in a calorie surplus.. 0.5lb per week gain or less to keep fat gains at bay. Then you can cut weight a bit to lose the fat, and so it all over again if desired.

    You want to follow progressive programming, I would recommend something glute focused like Strong Curves by Bret Contreras. You start off at a weight you can complete all the reps in the program with proper form.. it could be just the bar, bodyweight or a modification of bodyweight.

    Again it can take multiple bulk(gain) cycles to really see really noticable results.. I've done three so far (about 20lbs up from my initial start weight total) and my glutes are getting there..so patience and consistency will be key. Good luck

    This is the best and most accurate advice you're going to get, OP. You need to be in a surplus to get the gains. All the glute work in the world isn't going to grow them if you don't feed them!

    Thank you so much to the both of you!
    And yeah I have a fast metabolism and thought I could never gain weight, but I’ve been eating in a caloric surplus and did gain about 5 pounds! (I used to be 104 or so, too skinny 😌)
    Now I just need the courage to start going to the gym haha :)
  • peaceout_aly
    peaceout_aly Posts: 2,018 Member
    mariag9844 wrote: »
    Hi everyone, I’m a 19 y/o female.
    I am new to fitness and working out and I have only one goal rn: growing my booty.
    I was wondering what is the fastest way to do so
    I’ve been doing a few glute isolation exercises like glute bridges and fire hydrants with resistance bands at home and based on my measurements, they somehow are growing my butt (at least half an inch in 2 weeks) is it possible to do that without weights? Or maybe I measured wrong? Hmm
    I’ve read that weighted hip thrusts or glute bridges do wonders, and I want to go to the gym to do them, but I don’t know how much weight I should start on
    Btw I’m 5”3 & weigh 110 lbs.
    Thank you in advance to anybody who responds :)

    At your stature, I would suggest eating in a surplus and incorporating weight training. Unfortunately there is no quick way to build glutes. It takes time. I've been working on mine for 3+ years and it's still something I want to improve upon. Band work is great, but it alone won't build a noticeably larger back end. Start doing squats, hip thrusts, weighted bridges, cable kick backs, varied stance leg press and deadlifts. These will build legs and glutes. It sounds like you (luckily) have a fast metabolism so you will probably have to play around with your surplus and may have to eat a bit more than MFP suggests. But up it slowly until you start seeing gains. Lots of protein, heavy weights and patience are the key to booty gains.

    Like @sardelsa said, you will have to go through many seasons of cutting and bulking in order to obtain the results you want. A surplus = fat gain, but is necessary in order to build that muscle as well. And in a cut, where you eat at a deficit, you will inevitably lose some of the muscle along with the fat. It really is a process, but you learn to love it.
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