Main reasons
- Lack of progression of loads = without this, muscle growth (in this case, buttocks) is impossible
- Incorrect exercise technique (in this case, on the buttocks)
- Incorrect exercises, and in general, buttock training = as a result of lack of effective growth
- COMBO (reasons No. 1 and No. 2 are very often INTERRELATED), in pursuit of weight (progression of the load), girls can violate the technique of performing one or another exercise, as a result, you do not engage the gluteal muscles well enough in the exercise, you do not feel the working muscle well and, accordingly, , the buttocks contract poorly (or ineffectively) because of this they do not grow)
- Lack of mental connection between brain and muscle (in this case, brain and buttocks) (this is the same as I said above, i.e. you don’t feel the working muscle well, in this case, buttocks = result = buttocks contract poorly (ineffective).
- Too infrequent training on the buttocks (resulting in poor growth, minimal or no growth at all...)
- You are on a diet to lose weight (you eat little, you have a kcal deficit, therefore, in this situation = muscles (in this case, buttocks) cannot a priori grow, even if you go to the gym and work there with weights, do exercises and etc.
- No excess calories = therefore, no muscle growth (in this case, buttocks)
- Genetic data. Many girls are very often impressed by other girls, their chic forms, and accordingly, they want themselves to be the same as theirs. However, this is not always possible. We are all different, we all have different genetic data. Understand? Maybe you are not as lucky with genetics as the other girl, and your muscle growth (development) is minimal.
- Lots of cardio (aerobic training) that interferes with the growth of the gluteal muscles.
- Lack of quality recovery = as a consequence = growth of (gluteal) muscles.
IN MY VIEW, THESE ARE THE MAIN REASONS! I compiled them by analyzing a whole host of factors that can influence muscle growth. Well, let's talk about them in more detail to understand and change the situation by making the butt grow and become voluminous and beautiful.
Incorrect technique
If you regularly work out in the gym, you may encounter problems when you do certain exercises incorrectly. This risks the fact that you will again pump up “unnecessary” muscles, and your buttocks will remain flaccid.
Follow the basic rule “less is more.” The best thing to do would be to start working with a trainer so that he can see what mistakes you are making and what you are doing wrong. When the basic movements are perfected, you will be able to control yourself in the future and see positive results.
Train the muscle frequently (at least 2-3 times a week)
I recommend training your buttocks = at least 2 times a week (for example, Mon and Fri).
For the intermediate and advanced stages, it is possible 3 times a week (Mon, Wed, Fri or Tue, Thu, Sat).
Why is this so? The fact is that the acceleration of protein synthesis and the release of various anabolic factors (testosterone, growth hormone, etc.) are very closely tied to strength training.
Protein synthesis accelerates in the muscle (working muscle) within two days.
Accordingly, this is the most effective time for buttock growth.
Accordingly, 2, the more often you load a muscle = the faster protein synthesis will be in this muscle. Accordingly, 3, this will allow you to ensure effective growth of the desired muscle (butt).
All this is confirmed information according to the ongoing experiments in 2021.
But! Unfortunately, there is no exact data (experiments) that two or three workouts per muscle group per week are better for maximum effective muscle growth.
However, there is accurate data (experiments) confirming that 2 workouts per week for the same muscle group work much better than 1 (as for many people).
CONCLUSION: train the same muscle group (in this case, buttocks) = need, min, 2 times/week.
How fast does the gluteal muscle grow? Why don't my gluteal muscles grow?
Main reasons:
1. too little weight during training.
This is the most common reason. It is impossible to get beautiful buttocks by squatting with a body bar or doing lunges with 1 kg dumbbells. I understand that many have limiting factors such as bad backs or knees that prevent the use of heavy weights
. Then you are patient, set yourself the task of strengthening weak muscles, healing sore joints, and gradually begin to increase weights and adjust your technique. Learn, it may take a lot of time, but who said that sports are easy?
The main stimulator of muscle growth is stress. Once your body gets used to the load, growth slows down. Therefore, you must not allow your muscles to get used to it - change training programs, exercise styles and increase the working weight
From this article you will learn how to enlarge your butt. Let's consider practical tips: a special diet and exercises to increase the volume of the buttocks. https://90-60-90.ru-land.com/stati/pochemu-u-vas-ne-rastet-popa-0
2. fat burning and drying.
Hurray for the newbies! They have a huge advantage: growth associated with the load of a muscle that rarely received this same load will occur, but it will end as soon as the muscle gets used to the load, and the kilocalorie deficit becomes too high. That is, your body needs to use its own internal resources for fat burning, then what kind of muscle mass growth can there be?
But I can tell advanced athletes that it is possible to sculpt pure muscle mass (at least with a minimum gain of fat), although everyone says that catabolism (destruction) and anabolism (creation) are 2 different processes that cannot occur simultaneously. In the event that you train with an emphasis on hypertrophy (8-12 repetitions), eat carbohydrates to replenish glycogen after training (even at night), but at the same time maintain a small calorie deficit (no more than 100 kcal per day), then slowly but surely muscle mass will gain and fat will melt. The problem is that this is a rather lengthy process.
Only if you live on 1200 kcal per day, then nothing will grow for you. This is the minimum organism for normal functioning; solution - increase your calorie intake. Muscle growth does not occur at the expense of its own resources. Remember - fat is not distilled into muscles! These are 2 different tissues - muscle and fat!
3. incorrect exercise technique.
The biggest problem is insufficient range of motion. Roughly speaking, if you don’t even sit up to parallel or your lunges are short, don’t expect pronounced growth, because the range of motion in the hip joint will be too small.
How to determine whether a muscle is working is very simple - put your hand on the muscle and feel or ask someone (preferably a trainer) to do it.
Many people get scared and embarrassed when I suggest conducting an experiment and trying to hold on to a muscle just to understand how it works.
4. lack of periodization. Constant pumping will not give you muscle growth. Many people complain that 40 minutes of strength work does not make them tired enough. My answer is to take more weight and push it to the last. Secondly, using too many exercises for the same muscle. More is not always better: you don’t need to cram all the exercises you know for your buttocks and legs into one workout. And the last one is a classic of the genre. Exercising too often: the muscles do not have time to recover, so they do not grow. If you want to grow your butt, 2 workouts per week is your maximum!
Use the right exercises
The emphasis should be on proven, basic (multi-joint) exercises.
The best exercises for the buttocks are (in my opinion):
Squats (I recommend sumo style) with a barbell or kettlebell, dumbbells
Read more from A to Z about this exercise in the main article: “Squats for the buttocks.”
Lunges with barbell/dumbbells
Read more from A to Z about this exercise in the main article: “Lunges for the buttocks.”
Deadlift with barbell/dumbbells
More details in the main article: “Dead lift with barbell / dumbbells“.
Leg abduction while on all fours
More details from A to Z about this exercise in the main article: “Lying pelvic lift.”
Lifting the pelvis while lying down
Details from A to Z in the main article: “Leg abduction while standing on all fours.”
In general, there is a lot of detail about BUTT TRAINING here: “How to pump up a beautiful butt from A to Z.” Be sure to study this article, in it I reveal many questions, subtleties, secrets, etc.
I also recommend this one: “How to pump up your buttocks at home from A to Z.”
Exercise "Deadlift"
We will do this exercise with dumbbells. The main nuances are similar to the nuances of the technique of performing squats with a barbell: we bring the shoulder blades together, twist the pelvis, and make the neck an extension of the spine. The movement occurs in the hip joint, we lower ourselves slowly down, the back is straight, without bending we return to the starting position. Frequent mistakes are a raised chin, arched lower back and far away dumbbells. We correct it from the hip, twist the dumbbells, lower the pelvis, lower the neck as a continuation of the spine and rise up.
Use a load progression
Remember: load progression can only be used when you are already performing the necessary exercises perfectly correctly + you feel the working muscle, every repetition, contraction, every approach.
That is, the progression is used only after stage No. 1.
In stage #1 = where you are preparing for muscle growth (stage #2) = no progression is used.
As I already said, if you don’t know how to perform the exercises correctly, technically, as it should, you will only harm yourself, the chances of injury are high, so you can’t do this.
Progression is used already at stage No. 2. All. Dot.
Stage No. 2 is muscle growth (in this case, the gluteal muscles) = and without progression of the load, there can be no talk of muscle growth (in this case, the gluteal muscles), because progression from the word means progress. There is no progress - you understand - there is no growth of the buttocks.
Read everything from A to Z about load progression in the main article: “Load progression.”
Insufficient load on the muscles
Perhaps you feel sorry for yourself or have not yet learned how to distribute loads correctly, but the result is the same - the muscles do not work the way they should. If you feel like your knees and hips are too tired when doing squats, then you're not squatting correctly. A burning sensation and moderate pain should appear in the trained area; if the knees and hips hurt, it means that the load is on them.
When performing exercises such as deadlifts, squats and lunges, many muscle groups are loaded, in this situation it is quite difficult to understand which muscles are working at the moment. But this is not a reason to refuse basic exercises in favor of isolated ones; both should be present in the training program. After training, a burning sensation should be felt specifically in the gluteal muscles; it will indicate that the session was not in vain.
Create a calorie surplus (proper nutrition for muscle growth)
Nutrition accounts for about 60% of success in muscle growth (including butts).
That’s why we need to organize the diet as efficiently as possible: products (B+F+U+V), their quantity, proper use, distribution and much more...
NUTRITION is the most important aspect of muscle growth, thanks to nutrition we get THREE things:
- MATERIAL for muscle building (protein, proteins)
- ENERGY for work and construction (carbohydrates)
- MATERIAL for the construction of hormones (fats)
- WATER (life without water is impossible, just like muscle growth).
Each of the components is vital for any person to function fully, and each of the components is essential for success in muscle growth (including buttocks).
If there is a deficiency (lack) of at least one component = you can forget about muscle growth.
Well, now, we will briefly discuss each of the components in order.
CARBOHYDRATES
Carbohydrates = girl = needs 3-4 grams per kg of body weight.
If you weigh 40 kg, you need at least 40x3 = 120 g. carbohydrates/day.
We are talking only about complex carbohydrates (rice, buckwheat, oatmeal, durum pasta).
Carbohydrates are extremely important at the stage of building gorgeous buttocks (and muscles in general).
The fact is that the basic rule of a proper diet for weight gain is an excess of kcal.
Because carbohydrates are the main source of energy = your task is to get more calories = than you spend. This is excess kcal. Due to this, your body weight will increase.
With proper training + not a large (not excessive) excess of kcal, body weight will increase mainly due to muscle tissue (muscles).
This is how muscle growth occurs (including buttocks). However! The excess calories should not be very large. It is important that body weight increases mainly due to muscles, with a minimum of fat.
To do this, you need to be very careful with carbohydrates (energy, calories).
The goal is to consume enough kcal (carbohydrates) to increase body weight, with a minimum of fat.
About how to put all this into practice here: “How many carbohydrates does a girl need per day.”
What prevents you from making your buttocks perfect?
One of the components of a beautiful body is a varied diet, in which the norm of proteins, fats and carbohydrates is observed. If you constantly go on diets or choose high-protein foods, but avoid carbohydrates, you can forget about muscles and an elastic body. Carbohydrates are the main source of energy, and if there are not enough of them in the body, then you will not be able to train effectively. In addition, daily activity is important, which also plays a big role in calorie expenditure, fat burning and joint health.
PROTEINS
Protein = girl = needs at least 1.6 grams. for every kg of body weight.
That is, you weigh 40 kg, 40x1.6 = 64 grams of protein per day.
We are talking (when counting) only about animal protein.
That is, fish, meat, eggs, cottage cheese, milk, etc. Read more: “How much protein does a girl need per day.”
Well-designed training plan
What should you do to make your buttocks grow? Of course, it’s right to put stress on them. To do this, firstly, you need to train regularly 2-3 times a week. Results will not come immediately and may take several months to begin to appear. Secondly, your training program should include intense exercise of a varied nature, that is, not just running on a treadmill or doing squats. You should do both, while constantly modifying the exercises and “surprising” the muscles with new types of loads. Thirdly, exercises with additional weight help to load the muscles properly and help increase the efficiency of gaining lean body mass, therefore it is recommended to include exercises with dumbbells, barbells and various strength training equipment for the lower body in training complexes.
Let us note one important feature that mainly girls need to know about. The buttocks will appear large against the background of a narrow waist. Moreover, these are two parts of a woman’s body that determine her attractiveness in the eyes of men. This means that in your exercise program you need to pay important attention to the abdominals and the appearance of the waist.
FATS
Fat = girl = needs 2 to 3 grams. for every kg of body weight.
That is, you weigh 40 kg, 40x2 = 80 grams of fat per day.
We are talking only about HEALTHY (UNSATURATED) FATS.
That is, fish, seafood, tofu, soybeans, wheat germ, leafy vegetables (dark green), nuts (pecans, macadamia, almonds, pistachios, hazelnuts), natural nut butters, omega-3, omega-6, omega- 9, fish oil, sunflower, soybean, corn, safflower, rapeseed, flaxseed oils. Read more: “How much fat does a girl need per day.”
Skip the cardio workout
Cardio should be eliminated altogether or limited (as it interferes with the growth of the glutes).
Cardo does not make sense at this stage of training, because cardio should be used when your goal is to burn fat on the body, because any aerobic exercise (cardio) triggers a breakdown reaction (catabolism), and this is what you need if your goal is to burn fat (lose weight ). But!
You’re not losing weight now, but want to pump up your butt, so you need to create a completely opposite reaction - ANABOLISM (anabolism is muscle growth, butt growth).
Catabolism = if the goal is muscle growth = will harm muscle growth. My butt is growing. Understand?
ANABOLISM = GROWTH | CATABOLISM = DESTRUCTION.
CONCLUSION: if you want to effectively grow muscles on your butt, remove cardio training altogether (ideally), or really limit it to a minimum, because... they are harmful and interfere with growth (anabolism).
I know why many girls do cardio and build muscles at the same time. In the hope of losing weight and pumping up your butt at the same time, that is, two birds with one stone. But this is impossible.
And losing weight and growing your butt (muscles) at the same time (as many people want) = impossible. Dot.
When you want to lose weight, you need catabolism (you create it through a proper diet for weight loss, namely a calorie deficit and proper training).
A calorie deficit is when you expend more energy (calories) than you consume.
And when the goal is to grow muscles, you need the opposite = anabolism (you create it through proper nutrition, namely, excess calories and proper training).
A calorie surplus is when you take in more calories than you burn.
I mean, you see, right? There is a lack of kcal (weight loss), there is an excess of kcal (growth).
As you understand, it is impossible to combine these two completely opposite processes into one. Read more about this: “Is it possible to lose weight and gain mass (muscle) at the same time.”
Take care of recovery
You may have everything perfect in terms of training + nutrition, that is, you have created all the prerequisites for muscle growth (in this case, buttocks), BUT remember that growth does not occur during training, but during RECOVERY AFTER TRAINING!
I want to say that if you do not create conditions for proper rest (recovery), then the growth of your butt will slow down or stop completely. So the choice is yours.
At night, you need to sleep at least 8-10 hours, and then everything will be fine.
With a lack of sleep, weakness, fatigue, drowsiness, etc. occur... what kind of training is there... strength indicators, strength endurance and neuropsychic activity decrease..
And in general, without sufficient (without good) sleep, both your mood and your composure, determination, desire to train, etc. disappear.
If for an ordinary person (i.e., not involved in sports) sleep is so important for normal life, imagine the role of sleep for a person working out in the gym...
The vast majority of people underestimate the role of sleep (recovery).
With a lack of sleep, your muscle tissue (your muscles) will begin to break down, and all because lack of sleep or no sleep at all increases the manifestation of catabolism.
What is our goal? That's right - muscle growth (emphasis butt)... draw your own conclusions.
RECOVERY is generally a complex concept (not just sleep), which is influenced by absolutely everything in your life. Any STRESS outside of training slows down recovery. Remember this when, for example, you are nervous, lack of sleep, etc. In general, along with proper training + nutrition = what was said in this paragraph will be enough. I have nothing more to tell you.
Exercise "Lunges"
We take a step back with our feet and straighten our shoulder blades. With the lower back, the main point will be in the hip joint, we try not to tilt it to the side, while performing the exercise we keep it straight. We lower ourselves down and return to the starting position in order to place emphasis on the buttock. We try to align our shoulders clearly above the knee and press with our heels as we rise. The main nuance is the separated shoulder blades. Keep them collected while performing the exercise. The second nuance is the tilt or rotation of the pelvis. We don’t turn it around or tilt it, we keep it straight. Let's take a step back. Often, when performing an exercise, girls spread their shoulder blades and tilt their pelvis. The shoulder blades should be collected, the pelvis should not tilt and on the rise the heel presses into the floor.
Dear girls, remember: in order to get the body of your dreams you need to work hard and persistently and organize your workouts wisely. High-quality equipment is the key to your results!
Conclusion to make your butt grow:
- Train your butt muscles frequently (at least 2-3 times a week)
- Use the right exercises you need (and nothing extra)
- Learn the perfect technique for doing the right exercises
- Learn to feel the working muscle (develop mental connection)
- Use a progressive load (but only after you learn how to perfectly correctly perform the necessary exercises and feel the working muscle, in general, after stage No. 1.)
- Create a calorie surplus (proper nutrition for muscle growth)
- Skip the cardio workout
- Take care of recovery (avoid stress, sleep 8-10 hours, etc.)
Get the most current and complete information, based on the latest scientific data for 2017-2018. regarding pumping up a gorgeous butt/slender (not over-pumped) legs, you can in my course:
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Thursday, July 18, 2019
Proper nutrition
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It's clear that there is no diet for a big butt. More precisely, it exists, but it can hardly be called a healthy lifestyle. We mean a balanced diet. If your muscles aren't growing and your training plan is perfect, then there's something wrong with either your recovery or your nutrition.
You don't have to work out six times a week in the gym and eat 800 kcal a day. In order for muscles to grow, you need a slight calorie surplus, which means you need to spend a little less than you take in from food. Protein is especially important because it helps repair muscles, and this is especially true for women. For some reason, girls forget that their body functions in general in the same way as a man’s. If you want to build muscle, eat at least 1 - 1.5 grams of protein per kilogram of body weight per day.
