How to get a really big butt??
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I naturally have ZERO for buttocks. I tried squats and deadlifts, and got a tiny bit of bun-gains. What seems to be working for me is the following: before squats and deadlifts do glute activation warm ups (look on youtube, there are plenty of examples) to get the mind-muscle connection. Also, I target my glutes after squats and/or deadlifts with Romanian Deadlifts, barbell glute bridges (the best for me), and also hip/lower back extension focusing on glute squeeze and de-emphasizing lower back. Basically, you really have to focus on bun growth for it to happen, assuming that like me you were born bunless.0
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Squats help, yes... but that's the oversimplified MFP regurgitated version of an answer.
In truth, there are far more effective exercises for your glutes, though squats should probably be part of the routine. Look up Brett Contreras and read a few of his articles/workouts.
Lastly, diet and genetics will play a large role, too... but you seem to be more focused on the workout piece of the equation, so yea... Brett Contreras.
Finally.
Squats help but they are primarily a quad exercise
Ask 5 experts what muscle is dominate in the squat and you'll get 7 answers.
Glutes and hams get you out of the hole.0 -
Squats help, yes... but that's the oversimplified MFP regurgitated version of an answer.
In truth, there are far more effective exercises for your glutes, though squats should probably be part of the routine. Look up Brett Contreras and read a few of his articles/workouts.
Lastly, diet and genetics will play a large role, too... but you seem to be more focused on the workout piece of the equation, so yea... Brett Contreras.
Finally.
Squats help but they are primarily a quad exercise
Ask 5 experts what muscle is dominate in the squat and you'll get 7 answers.
Glutes and hams get you out of the hole.
So, she's doing 1/2 squats then? They always make my glutes sore.0 -
They also help to keep the "stuff" in till you're ready to get rid of it.Squats help, yes... but that's the oversimplified MFP regurgitated version of an answer.
In truth, there are far more effective exercises for your glutes, though squats should probably be part of the routine. Look up Brett Contreras and read a few of his articles/workouts.
Lastly, diet and genetics will play a large role, too... but you seem to be more focused on the workout piece of the equation, so yea... Brett Contreras.
Finally.
Squats help but they are primarily a quad exercise
Ask 5 experts what muscle is dominate in the squat and you'll get 7 answers.
Glutes and hams get you out of the hole.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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I cannot recommend side bends or sit ups.0
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1. Have good genetics
2. Improve what you have with complex leg exercises. (Squats, dead lifts, good mornings, donkey kicks)
3. Cheese fries
Mostly 1 but version 2 can make a difference. Your butt is one of the largest muscles in your body. It's a muscle. You can make it bigger. 3 works better than anything but the rest of you won't look so good.
I can confirm that 3 definitely works!
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They also help to keep the "stuff" in till you're ready to get rid of it.Squats help, yes... but that's the oversimplified MFP regurgitated version of an answer.
In truth, there are far more effective exercises for your glutes, though squats should probably be part of the routine. Look up Brett Contreras and read a few of his articles/workouts.
Lastly, diet and genetics will play a large role, too... but you seem to be more focused on the workout piece of the equation, so yea... Brett Contreras.
Finally.
Squats help but they are primarily a quad exercise
Ask 5 experts what muscle is dominate in the squat and you'll get 7 answers.
Glutes and hams get you out of the hole.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
Kinda like Kegels0 -
"The thrust is a must" ~Bret Contreras0
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There's a reason why I'm lying here unable to sleep due to butt pain!
Did glute work yesterday!!!0 -
_dracarys_ wrote: »"The thrust is a must" ~Bret Contreras
This. And Bret Contreras gives great advice on this subject. I've gotten more from him than any other "guru" on the subject.0 -
Different variation squats, deadlift, lunges, bridges, donkey kicks, and leg raises.0
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itsfuntobenormal wrote: »I cannot recommend side bends or sit ups.
How 'bout red beans n rice?0 -
itsfuntobenormal wrote: »I cannot recommend side bends or sit ups.
How 'bout red beans n rice?
I was gonna say collard greens and corn bread, lol.
But to be honest OP, like other's have said, you need to be eating more than 1200 calories. You can't build substantial muscle eating on a calorie deficit.0 -
itsfuntobenormal wrote: »I cannot recommend side bends or sit ups.
How 'bout red beans n rice?
Only if you stop playing those workout tapes by Fonda.0 -
I already had a big butt, but after I cut I wanted to build it back up. I gained 3 inches lifting in a surplus. I did squat and deadlifts but they really weren't for my butt as much as hip thrusts, Glute bridges, cable pull throughs, cable kickbacks, good mornings, and lunges were.
But yeah...in a deficit, I could do all those things and it would still just get smaller.0 -
JaydenLindsey420 wrote: »1. Have good genetics
2. Improve what you have with complex leg exercises. (Squats, dead lifts, good mornings, donkey kicks)
3. Cheese fries
Mostly 1 but version 2 can make a difference. Your butt is one of the largest muscles in your body. It's a muscle. You can make it bigger. 3 works better than anything but the rest of you won't look so good.
Thanks for the reply. I wish i could eat cheese fries but unfortunately, I'm on a 1200 calorie diet
will for sure try the complex leg exercises though
You ain't building no big booty on 1200 calories
THAT's for sure.0 -
They also help to keep the "stuff" in till you're ready to get rid of it.Squats help, yes... but that's the oversimplified MFP regurgitated version of an answer.
In truth, there are far more effective exercises for your glutes, though squats should probably be part of the routine. Look up Brett Contreras and read a few of his articles/workouts.
Lastly, diet and genetics will play a large role, too... but you seem to be more focused on the workout piece of the equation, so yea... Brett Contreras.
Finally.
Squats help but they are primarily a quad exercise
Ask 5 experts what muscle is dominate in the squat and you'll get 7 answers.
Glutes and hams get you out of the hole.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
So high fiber diet for glutes?0 -
It's genetic ( I am gifted0
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... But exercises help. Barbell squats, deadlifts, fire hydrants, curtsy lunges, weighted lunges, donkey kicks. Don't be afraid to use heavy weights.0
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