Bigger booty

andreealulu2015 · July 2015

Hey, I'm intrested in getting a bigger booty, but don't know where to start with nutrition and exercise. Can anyone help me with some advice?

ljk0615 · July 2015

Strong curves. I read about the program on here and just ordered it off amazon. I believe they address nutrition in there as well.

IsaackGMOON · July 2015

Bigger booty = more muscle under neath the layer of fat which everyone has. To gain muscle, you need to eat in a caloric surplus and have a structured weight lifting program which has a progressive overload (weight gets heavier).

In terms of programs, these are good programs;

New Rules of Lifting For Women
Strong Curves
ICF 5x5
Stronglifts 5x5

These all include squats and deadlifts, some of the programs have accessory work. On getting a bigger booty, I'm sure doing lunges and other leg exercises would be beneficial too.

In terms of nutrition, this is a good framework for your macros;
You want to have a daily caloric surplus of 250 or 500 of your TDEE, that's what most people go for. A surplus of 250 will make you gain 0.5lb per week and a surplus of 500 will make you gain 1lb per week.

0.6-0.8g of protein per lb of body mass
0.4-0.45g of fat per lb of bod mass
fill rest of your calories with carbs

rileyes · July 2015

Strong Curves.

Katzedernacht · July 2015

Squats,sumo squats,heavy press leg with feet placed high and well genetics, I had no but whatsoever and I got a lil nice one now yay

Laurenjenai · July 2015

Squats Def help. Fitnessblender has a lot of lower body and booty routines.

MamaBirdBoss · July 2015

Everything above. Lying leg curls also isolate the glutes pretty well, too.

SunnyPacheco · July 2015

Goblet squats work great for me. Romanian deadlift, split squats, weighted bridges, weighted hip thruster, cable kickbacks, donkey kicks in the smith machine or hamstring curl machine.