building a beautiful butt

lizzynewm

so, i'm beginning the process of building an epic *kitten*. before i lost weight, my glutes were super muscular from years of horseback riding, but a lot of long-distance-low-resistence cardio and lack of weight training kind of killed that during the weight loss. anyway, now i've begun lifting heavy at the gym and doing a plethora of butt-beautifying workouts to the point that walking or sitting on the toilet the next day is a near impossibility. today, the soreness has finally subsided and it's time to go back to the gym and continue working on my future masterpiece.

if, in theory, i were to work as hard as i could, how long would it take to gain a very noticeably considerable amount of muscle down there? i know everyone is different and that's kind of impossible to gauge, and i'm in no real rush, but i'm curious how long it may have taken others to build their dreambutt, or what workouts seemed to be the most effective (i'm guessing squats will be the numero uno answer on that one).

include personal or motivational pictures if it strikes your fancy. i just scrolled past this butt on tumblr and it is what inspired me to create this post.



for the love of butts.

lizzynewm

you guys. butts.

runningforlife68

I tried building my butt...to no avail. Its a lost cause. Buying pants is an ordeal...there is nothing to help hold them up. Sitting hurts my *kitten*. I am thinking of buying a set of butt boobies instead. But to answer your question deadlifts squats deadlifts and squats. repeat.

mmoski

Squats forever.

diodelcibo

Squat until you feel your butt begging for mercy.

Crankstr

Squat until you feel your butt begging for mercy.

and deadlift.

bago08

Hills.. Running hills. Biking hills. Hills.

sunsnstatheart

God bless you. Take that in a non-denominational, semi-religious, pretty much agonistic sort of way

bcf7683

Romanian deadlift. You'll feel it in the morning if you did it right.

myofibril

Squats, lunges, step ups...

And if you like cardio: hill repeats on a cycle / HIIT.

cwolfman13

Squat until you feel your butt begging for mercy.

and deadlift.

Yup!

BusyRaeNOTBusty

The butt is a muscle. Just like other muscles, it's difficult to gain more while dieting or even eating at maintenance. If you REALLY want to gain muscle you'll have to eat over maintenance and gain fat as well. I'd start 10% over TDEE.

Are you new to heavy lifting? If so I'd recommend something like StrongLifts. If not look into something hypertrophy specific, maybe Lyle McDonald's generic bulking routine.

Yanicka1

I did a bulk cycle while lifting heavy. Squats , hip raises and deadlift did the trick

Tw1zzler

I've been on a quest for glutes for a long time... I've started seeing results doing barbell squats, deadlifts and hip thrusts. It's slow but I'm seeing changes. It's not gonna happen fast.

MorgueBabe

That's a magnificent butt.

BondBomb

The joke among my friends was always..what's the difference between dating a white girl and dating a black girl? If the black girl asks you 'does this make my butt look big?', your answer better be HELL YEAH!

Has this changed?

angelams1019

The joke among my friends was always..what's the difference between dating a white girl and dating a black girl? If the black girl asks you 'does this make my butt look big?', your answer better be HELL YEAH!

Has this changed?

:laugh: Yes! Nobody wants a flat *kitten* these days!

lizzynewm

The butt is a muscle. Just like other muscles, it's difficult to gain more while dieting or even eating at maintenance. If you REALLY want to gain muscle you'll have to eat over maintenance and gain fat as well. I'd start 10% over TDEE.

Are you new to heavy lifting? If so I'd recommend something like StrongLifts. If not look into something hypertrophy specific, maybe Lyle McDonald's generic bulking routine.

i am fairly new to it. i'm at least past the intimidation stage and can strut into the man-infested weight room with some confidence. i do sometimes feel a little lost and like i need a better plan, so thanks for the tip!

and about the gaining muscle eating over maintenance: as you can see, i still have a lot of weight i want to lose, so i'm currently trying to eat at a deficit. but for the first few months, without heavy lifting, all my muscles kind of dissipated along with the fat and so i want to compensate for that with heavy lifting. will a high protein intake help with muscle gain if i'm still eating at a deficit?

Soula7475

Try this bridge move on the couch: http://www.shape.com/fitness/workouts/9-ways-sculpt-your-body-couch?page=5

Also, Jillian Michael's has an awesome workout called "Killer Buns & Thighs" less than 30 minutes and truly a great workout. Got it for cheap at Target.

Emtabo01

I've been doing NROL4W and my butt has gotten way more bubble butt looking, I'm halfway through the program and my husband actually said something about him noticing it was looking good just yesterday.

ndearing0501

Build that *kitten*!! I'm trying the same! Good luck!

saintspoon

I used to have a totally flat butt..... now it's quite shapely. My trick was wearing heels every single day at work..... up the stairs (skip the elevator), through the parking lot & all around the building. I noticed a big difference in about 6 months JUST doing that.

It sounds silly but......Look at your bum with & without heels... it's totally more badonka-donk in heels. As you wear heels all day you bum stays flexed in that same position except for when you sit down. The balance of turning corners & such works out your inner & outter thighs & the constant flex also shapes your claves.

& if this isn't enough .... practice makes perfect so the more you do this the hotter & more graceful you look in heels as you've had sooo much practice. So build muscle being more girly!! :flowerforyou:

ninerbuff

*kitten* to grass squats. People always say squats, but many people don't even get to parallel. I see so many doing quarter squats. *kitten* to grass isn't the BEST if you have knee issues or inflexible calves though.

Another is leg press with your feet placed at the very top of the platform.


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

funforsports

Squats, Deadlifts

SatchGallamax

I'm eating at a deficit while lifting and am noticing a pleasant transformation to my derriere through (as everyone has mentioned) squats and deadlifts.

ItsCasey

Hip thrusts, squats, deadlifts, walking or running uphill.

And while it's true that you can't add muscle on a deficit, you can strengthen and lift your glutes more easily than perhaps any other muscle group. I've been on a deficit for 3 years, and my butt is noticeably rounder and "higher," if that makes sense.

BusyRaeNOTBusty

Yeah, something like Strong Lifts on a deficit is your best bet for now. About 100 grams protein a day will work.

lyndabyh

Squat until you feel your butt begging for mercy.

and deadlift.

Yup!

These.. both of these and then repeat

Redladystl

Bumping for the input. I need a bigger butt.

makemyselfpr0ud

Yep I'm for b.a.b.b.

sokkache

Squats, bridge pulses, hiking uphill. I'm not too fond of my body, but holy cow, my butt is starting to look good.