You can gain weight in your butt area by putting on muscle. Follow a workout program that’s designed to build muscle and include exercises that target your butt muscles, which are your gluteus maximus, gluteus medius and gluteus minimus. Along with training, you may also need to adjust your diet so that you’re taking in enough calories and protein. After about eight weeks of consistent weight training, you should see notable increases in your butt size.
Weekly Workout Schedule
When following a muscle-building workout, give your muscles a little bit more rest between workouts than you do with strength-focused workout programs. Muscle-building workouts break down your muscle tissue, leaving it damaged. This damage is what stimulates the healing process, which in turn leads to an increase in muscle size. Your muscles need about 72 hours, or two days, of rest between workouts for this healing process to occur. Schedule your butt weight-training workouts on Monday and Thursday or Tuesday and Saturday. While you may be interested in incorporating cardio into your weekly schedule, minimize steady-state cardio workouts like jogging and cycling. Extended, low-intensity cardio workouts cause the release of the hormone cortisol, which breaks down muscle tissue. Shorter, high-intensity workouts, like hill or stair sprints, increase the release of growth hormone and testosterone, which support muscle building. Therefore, scheduling two to three hill-sprint workouts every week will help you burn calories while supporting your butt-building efforts.
Sets and Reps
When you’re starting out with your butt-building program, begin with three sets of 12 repetitions of each exercise in your workouts. After your fourth week of workouts, bump up your training volume to four sets of 15 reps. Use a weight that makes completing 12 to 15 repetitions challenging. Rest 30 to 90 seconds in between each set.
Pick three to four butt exercises to include in your workout. Instead of only selecting exercises that specifically target only your butt, also choose compound, multi-joint exercises that work numerous muscles. Compound exercises are more effective at building muscle. Select from back squats, front squats, dumbbell squats, deadlifts, walking lunges, front lunges, back lunges, side lunges and step-ups. All these exercises require movement at your hips, knees and ankle joints and work your gluteus maximus, quadriceps and calves. For your gluteus medius and gluteus minimus, incorporate lying and standing hip abductions, which only require movement at your hips.
The muscle-building process requires additional energy and protein. To see real results in your butt, make sure you’re taking in enough calories and grams of protein. If your weight has remained consistent, try bumping up your calorie intake by 250 per day. If you’ve been gaining weight, it’s likely that you’re already getting enough calories. In addition, take in 0.65 to 0.8 grams of protein every day for every pound that you weigh. For example, if you weigh 150 pounds, multiply that number by both 0.65 and 0.8 to get a daily protein recommendation of 97.5 to 120. Quality protein foods include eggs, lean poultry and nuts.
- Truly Huge: Muscle Hypertrophy Training Program = Volume
- American Council on Exercise: When Strength Training, Is It Better to Do More Reps With Lighter Weights or Fewer Reps With Heavier Weights?
- ExRx.net: Hip Exercise Menu
- National Strength and Conditioning Association: Strength Training for Muscle Building
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