LADIES- best booty building workout?

s_hossein wrote: »

sardelsa wrote: »

I ran the lower body one Gorgeous Glutes. I eventually subbed in my own upper body work though, but probably should have just ran the full program looking back now.

I also did a modified version of the bodyweight program while I was pregnant (I used some dumbbells and bands).

Booty-ful beginnings might be best for you because you have limited equipment and it starts off with mostly bodyweight and dumbbells.

In the book theres something about working the glutes even in rest days. Did you do exercises on rest days too?

In the beginning yes, I did some glute activation because I was really weak in the glutes. Now I can feel my glutes working pretty much in everything I do.. I think it is important of you are not feeling it as much when you do hip thrusts and bridges

s_hossein wrote: »

In the beginning yes, I did some glute activation because I was really weak in the glutes. Now I can feel my glutes working pretty much in everything I do.. I think it is important of you are not feeling it as much when you do hip thrusts and bridges

Glute activation is just those 4 exercises in the warm up right?

The main ones ya (on pg.25-26) But you can experiment with the other ones on pg. 189-192.. even just 5-10min a day. You will get so much more out of the program if you can activate your glutes optimally.

In people that have fat to lose, lifting while at deficit will maintain the existing muscle I wouldn't expect significant booty growth though.

If you are already lean, I would recommend a bulk or recomp for results. If you want to add significant muscle I would definitely bulk.

What kind of results are you looking for?

From what I can tell, she seems to have a bikini competitor physique. She has probably done a few bulk/cut cycles, as well as proper macros and programming. Keep in mind this kind of body can take YEARS to build, of course genetics will play a roll as well. I have been working on my glutes for two years now (with a pregnancy in between) and they definitely don't look like that (yet)!

But it all depends what you are starting with? If you don't want to post a picture, maybe try to describe with your stats? If you are very lean, you will definitely benefit from a bulk cycle doing Strong Curves or something similar.

Oh you definitely do not have to be that thin to bulk.. I think the recommendation for females is around 20% body fat or below (mind you you could get away with a bit higher also depends on your muscle base and how comfortable you are).

Well abs will show when your BF% is low enough. That being said if you don't have the muscle base you may not see them clearly no matter how small you get (for example in the case of a runway model.. very low bf% but no muscle definition because of lack of muscle base).

I would either..

Cut down a little where you are comfortable then bulk. (You said you have bulked in the past and seems like that didn't work for you).

Or recomp which is what I would recommend for you. It can be a bit slow but if you are eating at maintenance and your programming is right you should see results (some muscle gain and fat loss over time).

You can do ab work if you want (the ones in Strong Curves is sufficient) but the lifts that you do should engage your abs and core enough if you are doing them correctly.

As long as you are progressing in your program and eating in surplus (and gaining) you should see results. Take initial measurements and track your progress as time goes on. It's generally recommended to bulk for at least 4 months so if you bulk until the end of the year that should be good...but if you can go longer even better.

You will gain fat.. but during the winter this is easy to hide under sweaters and coats (depending on where you live). What got me through my bulk was the gains.. how great my back and shoulders were looking, how my glutes and quads were growing.

Hip thrusts build a booty soooo good !!! Weighted of course ! Can be done with good form and controlled with s smith machine to start off

s_hossein wrote: »

Would small equipments like resistance bands etc be helpful?

They won't be as effective as a barbell, but you could probably make them work if they are heavy enough.

Hiking and Latin dancing. Lots of fun and Can be good cardio too.