How do I get my butt back??

Squats, glute-hamstring raises, leg curls, lunges.

And last but certainly not least, sprints. I was a sprinter 22 years ago, and the muscle memory from sprinting and having a sprinter's butt is still there. You'll get it back if you work it.

Squats, lunges, hamstring curls, hack squat, cable glute raise, vertical leg press.

not just me then, i lost mine last year, been doing squats and lunges and its starting to come back thank god sick of my dad calling me flat a**e lol

awesome thx! am I making it worse by running a lot?

Yes. You might want to drop back the cardio to no more than 2 hrs. a week. Cardio is catabolic (i.e. it tears down the body). One hopes that fat is what is torn down but, in women, because of the influence of estrogen (estrogen "loves" fat and is "meh" about muscle), often what is torn down is muscle. You will need to eat at a slight SURPLUS--especially protein--and work, work, work the muscles that you want to enlarge (gluts) with weight training. Weight training is anabolic (i.e. it builds up the body) when you give your body enough good food to build that muscle.

awesome thx! am I making it worse by running a lot?

Not necessarily. I got mine by running, but I was a sprinter. Incorporate sprinting into your workout. Short sprints at full speed, 50-100 meters, work best.

Look at pics of sprinters. There's no such thing as one with a flat behind. Endurance running, on the other hand, does not engage the gluteus to any great degree.

awesome thx! am I making it worse by running a lot?

Nah.

I run & lift weights. My butt looks better than ever.

If you are squatting enough/heavy enough - you would have a difficult time doing enough cardio to do a lot of damage (unless you are running marathons, which is a whole other discussion).

Heavy squats = great butt.

I second the squat and sprint suggestions. And if you have any hills near you then get climbing! Nothing gives me a sore bottom like a good mountain climb! (in a good, achy, I've had a good workout kind of way!). Amazing calorie burn while keeping your butt high and rounded.

deadlifts

awesome thx! am I making it worse by running a lot?

Yes. You might want to drop back the cardio to no more than 2 hrs. a week. Cardio is catabolic (i.e. it tears down the body). One hopes that fat is what is torn down but, in women, because of the influence of estrogen (estrogen "loves" fat and is "meh" about muscle), often what is torn down is muscle. You will need to eat at a slight SURPLUS--especially protein--and work, work, work the muscles that you want to enlarge (gluts) with weight training. Weight training is anabolic (i.e. it builds up the body) when you give your body enough good food to build that muscle.

weight lifting is moreso catabolic.

No, in all the reading I have done, weight lifting is considered to be anabolic. You could use it to burn fat but the whole point of lifting weights is to build muscle---and that is anabolic.

I'm not sure what your reading, but in my EXPERIENCE, and what I have READ weightlifting is inherently catabolic. The term catabolic means 'break down'. When you go into the gym you lift weights, you are tearing the muscle fibres down with added resistance i.e. 'break down'. The term anabolic means 'build up'. You build muscle outside the gym, in your nutrition and sleep.

Another note the point of weightlifting is not to build muscle, it is to move a certain amount of weight - hence 'weight lifting'.
Bodybuilding is the sport of building muscle.

SQUATS! Bonus if you do it with heavy weights.

Goodmornings?

I swear, I hear something new here everyday.

awesome thx! am I making it worse by running a lot?

Yes. You might want to drop back the cardio to no more than 2 hrs. a week. Cardio is catabolic (i.e. it tears down the body). One hopes that fat is what is torn down but, in women, because of the influence of estrogen (estrogen "loves" fat and is "meh" about muscle), often what is torn down is muscle. You will need to eat at a slight SURPLUS--especially protein--and work, work, work the muscles that you want to enlarge (gluts) with weight training. Weight training is anabolic (i.e. it builds up the body) when you give your body enough good food to build that muscle.

weight lifting is moreso catabolic.

No, in all the reading I have done, weight lifting is considered to be anabolic. You could use it to burn fat but the whole point of lifting weights is to build muscle---and that is anabolic.

I'm not sure what your reading, but in my EXPERIENCE, and what I have READ weightlifting is inherently catabolic. The term catabolic means 'break down'. When you go into the gym you lift weights, you are tearing the muscle fibres down with added resistance i.e. 'break down'. The term anabolic means 'build up'. You build muscle outside the gym, in your nutrition and sleep.

Another note the point of weightlifting is not to build muscle, it is to move a certain amount of weight - hence 'weight lifting'.
Bodybuilding is the sport of building muscle.

Semantic confusion. Yes, lifting weights does "tear the muscle down" but then the body builds it back better and stronger. That's the whole point. Who would lift weights if they got smaller, flabby, weaker muscles?

Semantic confusion. Yes, lifting weights does "tear the muscle down" but then the body builds it back better and stronger. That's the whole point. Who would lift weights if they got smaller, flabby, weaker muscles?

Hence why muscle builds outside the gym when you are not weightlifting. weight lifting is simply the catalyst to stimulate neural pathways and growth hormone release. But you could stimulate with all the growth hormones (natural) you want, but with out the food that follows the weightlifting, you're not building anything, you simply tear down the muscle over and over again. Therefore weightlifting = catabolic.

:flowerforyou:

squats, leg curls, lunges, leg press (low). Make sure you drive through the heels to activate your glutes Feel free to check out my pics. proof is in the pudding :laugh:

awesome thx! am I making it worse by running a lot?

not really, but your muscle glycogen will be depleted from running and will therefore seem your *kitten* look less plump.

YES really!! have you looked at the long backsides of distance runners? I would go w earlier advice of SPRINTING.. Compare the glutes of a sprinter w distance runner and you tell me which is more plump firm and formed perfectly!! Don't over do ANY cardio if you need to build up your posterior !! work on building and hardening that area first!! :flowerforyou: