Something needs to be done — grab your smartphone, open Instagram and if you are following any fitness or health related site, you will come across information about building a better butt.
A sexy swimsuit model with a well rounded booty and caption that says “Yeah she squats…”
Squats must be what produced that jaw dropping toosh and rightfully so because thats what these pages are telling you…it is more complicated than that.
Well Rounded Program = Well Rounded Butt
The science and training behind building a better butt has blown up the past few years and you no longer have to hide your love for butts.
There are a couple of things that need to be considered for building your best butt:
Proper selection of the best glute building exercises
Varied volume and intensity (sets, reps, load)
Advanced intensity techniques
These are all important factors that I have properly addressed in my glute specialization program I developed ’12 Weeks to Your Best Butt”
1. Use an Effective Warm-up
If you are one of those people who gets to the gym and immediately jump into your working sets you are leaving performance and butt gains in the tank.
If you want to know more about what goes in to an properly designed warm-up check out —‘THE PERFECT WARM UP‘
In order to build your best butt you must have:
The importance of these are very underrated. Not only do all of these factors play a huge roll in building your best butt, they also help reduce low back pain, increase sport performance and increase your quality of life.
Thank me next time you burn your 8 year old nephew in a race and then pick him up like a feather and effortlessly throw him in the deep end with all of his clothes on…all without pain or discomfort.
Some will need to focus more in one area than the other but that is the beauty of a properly designed warm-up. This does not mean you have to be able to be able to wrap yourself in a pretzel but enough to allow to unrestricted movement of your hip.
I don’t feel my butt when I am doing any exercises what do I do?
Developing a better mind muscle connection is something that is often pushed to the side when it comes to glute training. We’ve all see the guys that can do ‘the pec pop of love’ but can you do that with you butt? Most would say no.
With a better mind muscle connection you are able to increase the contraction of the muscle which creates a better environment for growth.
Check out ‘Get Your Pornstar Hips’ — I designed it to attack these 3 critical butt building factors:
- Alternating leg drive x 6/side
- Backward roll to reach through x8
- 1/2 kneeling hip flexor stretch (with out without band) x 8/side
- 1/2 kneeling adductor dip x 6 / side
- Hip flexed hips rocking x 6 /side
- Single leg glute bridge x 6 /side
- Quadruped hip circles (both directions) x10 /side
- Alternating birdog x 6 /side
- Flow –> spiderman with hip lift to glue stretch x 6 /side
- RKC plank 2 x 15 seconds
- Bodyweight squat (311) tempo x 15
- Lateral band walk x 10
2. Choose The Best Butt Building Exercises
Some will say squats are enough to build a butt and others will say you need more…what’s the real answer?
USE IT ALL. There have been plenty of great butts in the history books that were built on squats and deadlifts but that doesn’t mean those are the only things you should do.
We have research to show other exercises can be just as effective if not more effective for growing your glutes. Your program should incorporate ALL of the best butt building exercises.
Be sure to include all 4 of these main movements:
Squat variations — (ex. goblet squat, front squat, back squat)
Deadlift variations — (ex. conventional deadlift, sumo deadlift, kettlebell deadlift)
Hip thrust variations — (ex. banded hip thrust, barbell glute bridge, kettlebell swing)
Single leg variations — (ex. single leg RDL, bulgarian split squat, reverse lunge)
Those are a just a few of my favorites.
In ’12 Weeks to Your Best Butt’ I properly designed and progressed these movements (and more) throughout the program to ensure you get the most bang for your buck.
3. Vary sets reps and weight
How many sets? How many reps? Are heavy weights and less reps better or are lighter weights and higher reps?
The answer is both.
A big mistake in any body part specialization program is people tend to put all of their focus in a specific rep range.
The latest fitness magazine suggested 8-12 reps is most optimal for muscle growth. Assuming that is correct, the more sets you do in that range the best chances for growth, right?
Unfortunately things don’t quite work out that way.
Certain exercises are better suited for lower rep ranges as others are best for higher rep ‘pump work’. You know that thing that the Arnold talked about.
Without getting extra geeky, there are 3 main mechanisms that need to be present for a muscle to grow and the best way to make sure all 3 of these are met is to vary the rep ranges.
Most glute specialization programs fail to recognize the importance that an increase in strength has on the ability to grow muscle.
Certain exercises are better suited for certain rep ranges because of the type of movement, the muscles and joints involved as well at the risk to reward ratio.
For example: Front squats are typically better suited for lower rep ranges. As muscle fatigue sets in form starts to deteriorate (which is what is seen with higher repetitions). Since the spine is loaded during this movement breakdown in form is a very high risk for injury, compared to a moving like a seated band abduction where you just wouldn’t be able to open your legs anymore.
These higher rep movements are great for getting a better mind muscle connection and increasing hip and core stability.
Remember that time you were staring at the girl on the ‘Yes/No’ machine or the ‘Innie/Outtie’. You probably shouldn’t have been thinking that she didn’t know what she was doing because she had the right idea of getting that butt fired up.
4. Use different intensity techniques
Most people focus on basic movements performed with the same speed and never change. Not only does your training get boring quick but you miss out on benefits that these different intensity techniques provide.
They are different ways to increase the difficulty of the movement and offer a different stimulus compared to performing the same movement the same way.
Why don’t you just add weight?
Adding weight to the movement can take a toll on your joints rather quickly. When doing a body part specialization program such as ‘12 Weeks to Your Best Butt’ your training frequency for the body part which you want to target is increased. This is a way to continuously overload the muscles without causing a beating on your joints.
I already mentioned low-load activation drills necessary for building a better butt, so what else is missing?
Constant Tension Sets
Extended Range of Motion
Isometric holds are a great way to make sure the movement is being performed properly. Isometric holds at the top of a hip thrust or at the bottom of the squat (like show in the video) are a great way to increase the difficulty of the movement.
Plus you can build a ridiculous amount of strength with isometric holds and greatly increase the time under tension which are both crucial for muscle growth.
Try this: 3 second Pause squat for 3 x 6 reps
Without explosive movements in your training your leaving gains on the table since you fail to stimulate the fast twitch muscle fibers — also known as type II muscle fibers. These are responsible for the ability to produce a higher power and force output.
We can all benefit from being able to crack walnuts with our asscheeks…wouldn’t you agree?
Try this: Heavy Kettlebell of Band Resisted Kettlebell Swings for 5 x 8 reps
Slowing down the tempo is one of the best ways to ‘own the movement’. This is something that I try to get all of my coaching clients to understand.
Owning the movement allows you to be in full control of your body and weight in every position — not only when your body is in the strongest position as well as when it is in the weakest position.
Brownie points if you don’t cheat the count.
Try this: Deadlifts with a 3-second eccentric 3 x 6 reps
Constant Tension Sets
These increase time under tension which causes a high metabolic stress — so basically you get the feeling that someone just pumped up your butt cheeks like a balloon — this is always a plus.
Try this: Constant tension Hip thrusts for 3×15-20 reps
Extended Range of Motion
Performing the same movement with an extended range of motion is an awesome way to increase the stretch of the muscle which in turn causes more damage.
For example try going from a single leg hip thrust to a foot elevated single leg hip thrust
Try this: Foot elevated single leg hip thrust for 3 x 12 reps
5. How often you are training
When things get serious and you decide to target a lagging body part it is time to kick it up a notch. Doing the same thing in training just won’t cut it. It’s time to fire all cylinders for glute building and put everything else in maintenance mode.
I have found the most optimal training frequency for building the best butt possible is training 4 x a week with some optional recovery and glute activation exercises performed on rest days.
Each one of these 4 days is a full body training day. Movements are rotated throughout the week to make sure you take full advantage of each and every possible pathway to grow.
One of the best ‘tricks’ that I have incorporated my butt building program with all of my clients is called ‘front loading volume’.
Front loading volume refers to the amount of work done before your actual workout begins. It is as simple as adding in more work that you previously did before you started working out — a perfect example of this is adding the ‘Get Your Pornstar Hips’ warmup or doing a few sets of back extensions.
This can be done on rest days OR before upper body training days.
Front loading volume is reserved for exercises that will not have a big impact on your joints and should not cause much fatigue. In most cases this can even help with recovery since there is more blood and nutrients being pumped into the muscle which helps speed up recovery.
Front loading volume = increased frequency = increased growth potential
Wrapping It Up
This article is filled with information that will pack muscle on your butt. They are all important variables that go into building the best damn butt possible.
Every one of these factors are addressed in my online group coaching program ’12 Weeks to Your Best Butt’ — except with this I have done all of the thinking and planning for you in way that has proven to get results.
If you are interested in the program sign up HERE for more information OR shoot me a message to my personal email firstname.lastname@example.org
The program is extremely affordable and is only a fraction of the cost of what it would be to work with me in-person or even in my 1 vs. 1 private online coaching program.
Spots are limited because I want everyone to have the best damn experience they have ever had. So if you are interested shoot me a message ASAP so we can chat.
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