I want an *kitten*!

I will also throw in the *kitten* I have he is 175 lbs not bad to look at but an *kitten*.... lmao..

I have a flat butt...and I hate it. Does bulking and working the gluteus muscles build a bigger butt? AND When you bulk...how many calories OVER TDEE does one aim for?

You don't necessarly need a bulk to achieve a more sculpted behind. Compound exercises like Squats and deadlifts are great. Also, Hip thrusters, glute bridge, walking lunges......

Check out Bret Contreras for more info...

http://bretcontreras.com/

+ 1 Bret Contreras is THE assman

++1

Just started the Gluteal Goddess program of Strong Curves (there are 4 different programs in the book) and have already started seeing improvements in shapeliness. Hip thrusts are king in building the glutes in my opinion. I was doing Strong Lifts 5x5 and then started throwing in hip thrusts and the glutes started shaping up much faster.

my prof pic lol

Hit the squats. Dead lifts etc. the shape these exercises can bring out omg.

Where is BrainyBurro with a picture when we need him?

:laugh: :laugh: :laugh:

lol Yeah...it is hard to explain..but basically my love handles are bigger/stick out more than my *kitten* does. It is not pleasant for anyone.

I am guessing the love handles just need to go with calorie deficit, thought maybe building my *kitten* muscles up so it is bigger than my love handles might help too.

I guess, the best case is to continue with a deficit (still about 46 lbs to go) and do squats, legs, etc with weights?

Yup.

Squats, Deadlifts, Split Squats.

Hill sprints help too.

I did not even think about hill sprints! I am finding it difficult to find alternatives to "squats and deadlifts"...for me, they are not the most enjoyable work out, though I imagine it is worth it. I can easily start running hills though, thanks!

If you want an *kitten* and you aren't reading and following Brett Contreras then you are doing it wrong. Squats, deadlifts, and sprints are great but they do not do enough for many people. If you really want to focus in on your glutes then start with barbell hip thrusts, but go google "Brett Contreras" and read what he has to say.

IN to get some *kitten*!!

I have a flat butt...and I hate it. Does bulking and working the gluteus muscles build a bigger butt? AND When you bulk...how many calories OVER TDEE does one aim for?

You don't necessarly need a bulk to achieve a more sculpted behind. Compound exercises like Squats and deadlifts are great. Also, Hip thrusters, glute bridge, walking lunges......

Check out Bret Contreras for more info...

http://bretcontreras.com/

+ 1 Bret Contreras is THE assman

+2

+3

OP, if you are still around and paying attention to this thread, don't bulk yet. You still have a lot of body fat to lose based on your ticker, and you do NOT want to bulk until you have a low body fat percent. Do the glute exercises in Strong Curves and you will see a lot of improvement, even without bulking. You can completely change the shape of your glutes by engaging them. You're not going to add inches to your butt while in a deficit, but you will lift, you will shape, and you will lose fat. All of these things are good. You WILL add some muscle to the butt area because very likely you haven't been engaging that muscle in a long time and it will react much like a muscle that has been in a cast after a bone break.

If you want an *kitten* and you aren't reading and following Brett Contreras then you are doing it wrong. Squats, deadlifts, and sprints are great but they do not do enough for many people. If you really want to focus in on your glutes then start with barbell hip thrusts, but go google "Brett Contreras" and read what he has to say.

100% what Beach said.

Glute bridges/hip thrusts
Squats/squat variations (including single leg work--lunges, split squats, step-ups, etc)
Deadlifts and DL variations (including single leg work and posterior chain work, reverse hypers, back extensions, good mornings, etc.)

You MUST use the progressive overload principle.

All of this ^^^^ and WAY more in Strong Curves. You won't regret it.

OP, if you are still around and paying attention to this thread, don't bulk yet. You still have a lot of body fat to lose based on your ticker, and you do NOT want to bulk until you have a low body fat percent. Do the glute exercises in Strong Curves and you will see a lot of improvement, even without bulking. You can completely change the shape of your glutes by engaging them. You're not going to add inches to your butt while in a deficit, but you will lift, you will shape, and you will lose fat. All of these things are good. You WILL add some muscle to the butt area because very likely you haven't been engaging that muscle in a long time and it will react much like a muscle that has been in a cast after a bone break.

Also this ^^^^^^

I have a flat butt...and I hate it. Does bulking and working the gluteus muscles build a bigger butt? AND When you bulk...how many calories OVER TDEE does one aim for?

You don't necessarly need a bulk to achieve a more sculpted behind. Compound exercises like Squats and deadlifts are great. Also, Hip thrusters, glute bridge, walking lunges......

Check out Bret Contreras for more info...

http://bretcontreras.com/

Squats will give you the butt you want.

OK, not so much the "butt you WANT." If you want a Jennifer Lopez butt you won't get that. Genetics are also involved here. It will lift and tighten but it won't make it THAT much bigger or turn it into a little shelf. It will work with what you have, make your glutes tighter, higher and maybe a little bigger but only as much as your body can do.

So, squat away, do your deadlifts, do ballet kicks, kicking behind you while standing up straight and facing a wall or barre, and you will see a difference.

Best thread ever...and some great information too! Thanks

My entire life I have had a flat *kitten*. It has taken me many years of heavy lifting and cardio to achieve the shape I have now. It looks pretty damn good now