I want a bigger butt!
Replies
-
dudebro200 wrote: »nikitagosse420 wrote: »I want to build a bigger, rounder bum. I've been doing weighted squats and lunges for a year now and have seen results, but not to the degree I had hoped. What exercises are gonna help me speed up this process most effectively? Any insight is appreciated.
If you have been doing squats and lunges, consistently, for a year, you have probably already seen the most significant results you will ever see.
If you really want a larger butt, the next step is a site enhancing oil like synthol or surgery. Not trying to troll here or give outright horrible advice. This is just reality. Your lean body shape is determined by genetics, prenatal conditions, and early (1-3 years old) nutrition. All of which are 100% out of your control. Have a realistic goal.
Or it could be she hasn't been properly activating the glutes, not loading her lifts progressively, not fueling enough to gain, also poor programming (lack of glute focused exercises, decreased frequency and volume etc).. these are all things that can cause lack of results.
I agree there is genetics, and we aren't all meant to have huge bubble butts, but it is possible to make improvements on your body shape.5 -
What do you mean by early (1-3 years old) nutrition?
I believe the Florida longitudinal study showed that breast milk vs. formula fed had a lifelong effects mostly in brain development and mental sharpness. I don't think it's a reach to suggest that physical development is also affected, but it is my own theory.
0 -
dudebro200 wrote: »nikitagosse420 wrote: »I want to build a bigger, rounder bum. I've been doing weighted squats and lunges for a year now and have seen results, but not to the degree I had hoped. What exercises are gonna help me speed up this process most effectively? Any insight is appreciated.
If you have been doing squats and lunges, consistently, for a year, you have probably already seen the most significant results you will ever see.
I disagree.
Like sardelsa said, there can be a lot of factors that go into growing (or not growing) the glutes.
I had been lifting 2+ years doing squats and deadlifts, but never worked on activating or isolating my glutes. I'm a quad dominant lifter. After a few months of adding in isolation work I saw significant progress.
A year of consistent squatting doesn't do much for your glutes is you aren't using them...5 -
PANCAKE BUTT!! Well my daughter says I have a pancake butt! And I definitely don't get any help from genetics. Is it possible to build a booty with poor genes?1
-
Plyometrics and sprints will help activate and strengthen glutes muscles. Vary it up with weight and tempo. Some other moves to do would be glute bridges, deadlifts, walking lunges and curtsy lunge, step ups, kettlebell swings, side band walks, and cable kickbacks.. on lower body day try starting it with something glute intensive, activate them then get started on your compound work. And make sure you pay attention to foot placement. You'll have to readjust your form if your hamstrings feel some tightness.1
-
Heavy barbell hip thrusts! I'm talking your bodyweight or more on the bar, if possible. You'll think you look very silly, and people will stare at you, but they work! Unlike the squat, it's impossible to use your quads, and I got great results.
I also found that heavy deadlifts did a lot for my glutes.1 -
Bret Contreras1
-
nikitagosse420 wrote: »I want to build a bigger, rounder bum. I've been doing weighted squats and lunges for a year now and have seen results, but not to the degree I had hoped. What exercises are gonna help me speed up this process most effectively? Any insight is appreciated.
Do band work (kneeling kick backs, standing kick backs, lying abductions, side walk, sumo walk, clamshells, etc.) pre and post work out to get those glutes activated. You can even use bands while doing squats and thrusts to further work the glute muscles. Once you do this enough, you'll be able to activate them on your own and feel them a bit more in the movements. I suggest heavy hip thrusts, dead lifts, curtsy press or lunge (I prefer the press, I can't do the lunge due to a foot issue) and front-stance leg press as well if you aren't already doing them. Building a booty takes time. I've been working for 2 years and still am not where I want to be. Be patient, feed your muscles, and it will come.0 -
trickeydesigns wrote: »PANCAKE BUTT!! Well my daughter says I have a pancake butt! And I definitely don't get any help from genetics. Is it possible to build a booty with poor genes?
Real talk - it's certainly always possible to improve upon what we have, but in the end we're all bound by our genetics to some extent. IOW, you can make what you have better, but you can't make it something it's not. The girls with the big "bootylicious" butts were either born with those genetics or had plastic surgery to get them that way.0 -
dudebro200 wrote: »nikitagosse420 wrote: »I want to build a bigger, rounder bum. I've been doing weighted squats and lunges for a year now and have seen results, but not to the degree I had hoped. What exercises are gonna help me speed up this process most effectively? Any insight is appreciated.
If you have been doing squats and lunges, consistently, for a year, you have probably already seen the most significant results you will ever see.
If you really want a larger butt, the next step is a site enhancing oil like synthol or surgery. Not trying to troll here or give outright horrible advice. This is just reality. Your lean body shape is determined by genetics, prenatal conditions, and early (1-3 years old) nutrition. All of which are 100% out of your control. Have a realistic goal.
Eh, I saw my most significant results when I changed up my routine, educated myself further on how muscles grow and develop, and also ate more. That was almost a year and a half into lifting and I gained an inch-and-a-half within a few months. Not sure how much of that is just constant pump, but still. You can grow a butt, maybe not a giant bubble butt from a pancake but after dedication and finding out the proper way to activate glutes and fuel your body (i.e. I can gain on 1,600 calories no cardio, someone else might need upwards of 2,500 calories) you can add muscle and build some type of shape.1 -
Try courtesy squats and if you go gym, use the hip abductor machine standing up0
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 392.9K Introduce Yourself
- 43.7K Getting Started
- 260.1K Health and Weight Loss
- 175.8K Food and Nutrition
- 47.4K Recipes
- 232.5K Fitness and Exercise
- 415 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.5K Goal: Gaining Weight and Body Building
- 152.9K Motivation and Support
- 8K Challenges
- 1.3K Debate Club
- 96.3K Chit-Chat
- 2.5K Fun and Games
- 3.6K MyFitnessPal Information
- 23 News and Announcements
- 1.1K Feature Suggestions and Ideas
- 2.5K MyFitnessPal Tech Support Questions