During my time as a personal trainer, I've come to realize that men and women have two completely different goals. Most men want to gain weight and put on muscle. There's something about feeling masculine and strong that brings about confidence for males. When it comes to women, I realize that most aim for weight loss, nicely toned arms and legs, not too big, a flat stomach, and somewhat wide hips with a perfectly round shape butt.
The way most guys seem to want bigger arms, I find that most females, not speaking for all, find themselves focus on obtaining a nice booty. If you are a female reading this and that's a goal of yours, then you've come to the right place. Also, if you're reading this, I assume that you're having some struggles achieving it and or you don't know what to do.
Some of the questions you might have are what exercises should I be doing? How long and how many days a week should I be performing them? Are there any foods I should and should not be eating to reach this goal? All of these are wonderful and great questions to have. First off, I want to say that glutes are divided into three sections, and those are the gluteus maximus, gluteus medius, and gluteus minimus. The three parts of the muscles originate from the ilium and sacrum and insert on the femur. It's important to know this because since there is more than one part of the glutes, you'll have to use multiple exercises to target them appropriately. Some exercises target the same muscle from different angles allowing for better growth and shape of that muscle or muscle group.
When it comes to building a bigger butt, it's no different than training any other muscle. There are a few factors to implement, and those are exercises, intensity, recovery, and nutrition. Another critical factor that many people don't do is to squeeze the muscle as they contract. Squeezing the muscle will help for better growth. The weight you used is also essential. Remember, for any tissue to grow, you need to give it a reason too. Heavy but controlled weight is almost a must because they bring about more muscle fibers, and that helps with increasing the size of the muscle. When our bodies are under physical stress from the weight, at that moment, it determines if the amount is doable or if more help is required. If there's a struggle, the body calls upon more fibers to help overpower the heavy load. When this happens, small micro-tears from within the cells form, and as they repair within the 24-48 hours of soreness, it expands, and we become stronger.
Now that you know how the muscles work, its best to understand how you should be eating. If you've read any of my articles, then you know that I am big on nutrition. There is no way to out-train a poor diet. The food we eat fuel us for the workouts that we do and play a massive role in how and if we reach our goal. Many people do very well in the gym but tend to mess up when choosing food. Muscles need a proper amount of protein for it to grow.
Along with protein, you'll need high-intensity training. For that reason, it's best to consume carbs so that you can get through the gruesome workout. Failure to get enough carbs into your system will make it challenging to train the way you need to, to make the muscles grow. The tissue can be glutes, quads, back or chest, a muscle is a muscle, and high volume work is what's required to get the job done.
By now, you should have an idea of how much focus and dedication you need to build a bigger butt. Understand that there's no excuse for hard work and or shortcuts. We have discussed some of the science behind how to make the muscles grow, and part of making that happen is exercise selection. During this time, you've probably asked, 'what exercises should I be performing to build a bigger butt"? We'll I've saved the best for last, and for you eager readers, it's essential to know that these exercises I'm about to suggest can be challenging if you've never done them before. The movement can be complicated, so it's best to get an expert like a trainer to help you with the non-machine exercises. There should never be room for injury when working out, as you've heard before, Safety first. You should never perform a new exercise with a heavyweight. Practice as much as you can without weight or very little weight before you progress on if you don't have a trainer. Also, I recommend watching videos and maybe having a trainer perform them for you at the gym you go too. I believe most gyms allow trainers to demonstrate exercises for gym members even if you're not a personal training client.
Jump squats are only one of many different versions of squats. You can never get bored because you can perform back squats, front squats, pistol squats, standing or walking lunges, sumo squats, walking squats, and wall sit, which are like squats, but you're sitting back onto a wall. I encourage you to attempt a few and see which ones you enjoy the most and perform those on your next leg day.
I hope that after reading my article, you have a better understanding as to how the muscle grows and what it takes to build your glutes. There are a few aspects that you need to consider when working out, like the number of sets and reps. Normally reps of 8-12 and sets of 3-5 does the trick because it helps with hypertrophy, which is, in other terms, increase muscle size.
Lastly, you must approach this goal with consistency. Going to the gym regularly and eating what's necessary if you want to see results, you have to take care of this, the way you would a plant because you intend to see that plant grow strong and healthy. You know that failure to provide the plant with water, sunlight, and anything else that it requires would eventually destroy the plant.
If you enjoy reading this article, please share it with a friend, and if you have any questions or would like to discuss some struggles you've come across, you can always email me at firstname.lastname@example.org or reach out to me on Instagram @Chrisfitnyc. You can also check out more of my fitness and nutrition articles on my website at https://www.obsessionfitnessnyc.com/blog.
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NASM CERTIFIED PERSONAL TRAINER
NASM FITNESS NUTRITION SPECIALIST
NASM FAT LOSS SPECIALIST
Christopher Gilbert is a Personal Trainer based in New York City and is known for his effective nutrition and workout programs along with his intense training sessions.