What's up with my butt?!

shesthetype
shesthetype Posts: 45 Member
edited December 3 in Fitness and Exercise
I'm so confused. It seems that no matter how many varied squats, deadlifts, lunges, or booty workout videos I do, my butt has barely lifted and rounded at all. The rest of my body has toned up heaps, thighs and abs etc. Yet my stubborn butt refuses to budge. I use ankle weights and use heavy dumbells etc so I do push myself and use resistance. What could be going on?

My other issue is to do with soreness. I work out doing strength training and HIIT cardio 6 days per week and over time my weights have increased but even when I'm lifting as heavy as I can, I'm almost never sore the next day. I struggle, I sweat, but still no soreness. I've tried upping my weights even more but then I can barely do more than 3 reps and my form suffers. Am I missing something obvious?

Thank you for any advice, it's very much appreciated :)

Replies

  • VintageFeline
    VintageFeline Posts: 6,771 Member
    Some people just don't get sore very often. I'm certainly not sore after every workout and even when i am it's only mild soreness. I just took 1.5 weeks off intense workouts and started back yesterday, today i'm just a little achy in some places. It's not an indication of effort.

    As to your butt, it takes a lot of time and effort to change if you're not genetically predisposed to having a round, peachy, lifted rear. I see Strong Curves (heavy lifting program developed in part to target just what you want) recommended a lot here. I haven't done it myself as I am naturally abundantly blessed in the bum department! But you're going to have to work hard and deliberately and give it a substantial amount of time to see big changes.
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    DOMS isn't an indicator of a good workout, so i wouldn't worry about whether you're sore or not.

    sounds like you just don't have good butt genes... maybe try bulking a bit to increase your muscle mass?
  • evilokc
    evilokc Posts: 263 Member
    If you want to get sore throw in a few high volume days. I will do 10 sets to failure with only 30 seconds rest in between. Arms are almost imobile the next day or two
  • cgvet37
    cgvet37 Posts: 1,189 Member
    I don't know what rep range you use, but try increasing your volume to 15 reps per set.
  • Joanna2012B
    Joanna2012B Posts: 1,448 Member
    Most of the time I am not sore after a workout, my muscles are tired, but recover pretty fast! Genetics do play a part, but just keep squatting and lunging. I was blessed to have a nice bum, that is my nicest feature...to bad the rest of my features aren't as nice...LOL!!!
  • selina884
    selina884 Posts: 826 Member
    you could reduce your HIIT?
    Also are you on a bulk cycle?

    Why don't you incorporate - stepups, curtsy lunges, glute bridges into your routine.
    Also learn to activate your glutes with clamshell, fire hydrants, donkey kicks and bodyweight glute bridges.
    Mind to muscle connection is important.
  • AlisonH729
    AlisonH729 Posts: 558 Member
    selina884 wrote: »
    you could reduce your HIIT?
    Also are you on a bulk cycle?

    Why don't you incorporate - stepups, curtsy lunges, glute bridges into your routine.
    Also learn to activate your glutes with clamshell, fire hydrants, donkey kicks and bodyweight glute bridges.
    Mind to muscle connection is important.

    The activation is key. You may be seeing better results in your quads because they are stronger than your glutes and take over during many of the movements. (I struggle with this too.) Bret Contreras is always my go-to guy for my booty questions. Here are some articles related to glute activation that may be helpful.
  • rainbowbow
    rainbowbow Posts: 7,490 Member
    edited September 2016
    Our butts are made up of both muscle and fat. Unfortunately, depending on our body shape, we may or may not gain fat in our butt. Some women gain in their stomach, hips, legs, arms, boobs, etc. This is something beyond our control and is commonly referred to as body type.

    NOW then. The only thing we DO have control of is the muscle in this area. We CAN gain muscle in this area through heavy lifting and consistent effort (with proper activation). This will still be capped by our maximum genetic potential.

    So here's your options. You can lose fat overall (note: you dont choose where you gain it or lose it, you can only lose or gain overall) and you can work on strengthening the muscles in your glutes.

    To get a big, fat, booty when you don't have the genetics for it requires medical intervention either with implants or with BBL where they move fat from one place and inject in the butt.

    Your genetics play a major role in the overall physique you have. A good example may be to look towards the other women in your family (especially your mother and grandmother).

    Suffice it to say anyone can have a more perky and strong butt, HOWEVER, you absolutely will not get a "Jen Selter, Kim K, Nikki Minaj, or Paige Hathaway" butt without surgery. So adjust your expectations accordingly.
  • ew_david
    ew_david Posts: 3,473 Member
    Are you really activating your glutes? I've been squatting, deadlifting, etc for 3 years...I just now learned how to activate my glutes.

    *I see it's been mentioned already.
  • xvolution
    xvolution Posts: 721 Member
    Do you have any resistance bands? I've been doing glute kickbacks and standing glute presses with my set and have started noticing a difference after a few months [a bit firmer, less rounded]. Maybe it'll work for you as well.
  • rileyes
    rileyes Posts: 1,406 Member
    Like others are saying, make your glutes do the lifts. Heavy barbell hip thrusts with some band work may help. My butt starts to cramp up on the third set of my 5x8 heavy hip thrusts. I am usually rocking side to side during the rest periods.

    And practice, practice, practice. Let's hope it's more about activation than genetics.
  • shesthetype
    shesthetype Posts: 45 Member
    Thanks guys, a wealth of knowledge and valuable information in your replies! I fear my expectations have been very unrealistic in terms of that perfect rounded high butt (my body just isn't built that way), and I most definitely need to learn the art of activating my glutes. Deadlifts always pull hard on my hamstrings but I very rarely feel any kind of reaction from my glutes, so my form needs work. I will definitely invest in a resistance band, and get my expectations back to reality.
  • aliblain
    aliblain Posts: 175 Member
    I can empathise. I have the same issue- need to build some butt muscle.
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