Everyone wants a beautiful, firm and appetizing butt, but it happens that when you exercise for a long time, you don’t see the result. Why does this happen?
1 too little training weight.
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 people have limiting factors such as bad backs or knees that prevent them from using 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.
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 they can build pure muscle mass (at least with a minimal amount of fat), although everyone says that catabolism (destruction) and anabolism (creation) are 2 different processes that cannot occur simultaneously. Only if you train with an emphasis on hypertrophy (8-12 repetitions), eat carbohydrates to replenish glycogen after training (even at night), but maintain a small calorie deficit (no more than 100 kcal per day), then slowly Surely muscle mass will gain and fat will melt. The problem is that this is a rather lengthy process.
Attention! 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 it. 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 the 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!
How to pump up your butt without swaying your legs. How to pump up your buttocks, but not pump up your legs?
It is difficult to find an exercise for the buttocks that does not affect the legs, so it is important to pay attention to the correct distribution of loads. Find out how to get bigger buttocks instead of bigger legs?
Most girls dream of a beautiful butt, but they are afraid to do it because they do not want to get pumped up legs. The structure of the human muscular system does not allow working on the buttocks without using the legs, so it is important to learn how to distribute the load so that most of it falls on the gluteal muscles. However, even people without experience should not be afraid; it will be extremely difficult to pump up your legs with lunges and other basic exercises.
There are some tips from fitness trainers for girls, as well as for guys who do not plan to increase the volume of muscles in their legs. These recommendations help to remove the load from the legs as much as possible and transfer it to the buttocks:
- When performing squats with your own weight and power equipment, you need to place your feet slightly wider than your shoulders, then part of the load from the legs will go to the buttocks;
- When working out in the gym with weights, you don’t need to take equipment that will be heavier than your body weight. The most preferred way to train is to use light weights for high repetitions. At the initial stage, to increase the volume of the gluteal muscles, training with your own body weight will be quite enough;
- When performing squats, you do not need to make the squat too deep; a squat with a large amplitude, in which the hips drop below parallel with the floor, makes the leg muscles tense more and work much more actively;
- Preference should be given to exercises for working the buttocks, which are performed in a position with emphasis on the knees or lying on your back;
- All exercises should be performed very slowly, keeping the gluteal muscles in constant tension from the first rep to the end of the set.
Your own sensations play an important role; it is important to learn to understand which muscles are subjected to the greatest load when performing a particular action. When drawing up a program, it is imperative to include basic exercises, at least squats, but the emphasis should be on isolated exercises.
When performing an isolated exercise aimed at working the buttocks, the legs will be almost completely inactive.
The best examples of isolated butt exercises are leg kicks and glute bridges.
If, even after following these recommendations, you realize that your legs are getting bigger instead of your buttocks, then you need to pay attention to your diet. In such a situation, it is necessary to reduce the amount of carbohydrates, as well as reevaluate the training program and add cardio loads to it.
Do special exercises
Incorporate exercises into your workouts that specifically target your butt, such as glute bridges or leg kicks. When performing them, you either lie on the floor or stand on all fours with emphasis on your knees - this position helps to focus the load on the buttocks, and not on the legs.
Say goodbye to heavy weight
If you want to pump up your butt without pumping up your legs, forget about training with heavy weights: now your best assistant is your own body weight. If such workouts seem useless to you, do not run back for dumbbells: to enhance the effect, it is better to direct your energy to more repetitions of the exercise. Don’t forget about quality: exercises should be performed slowly, constantly keeping the gluteal muscles tense.
Squat correctly
Without squats, you will never get the butt of your dreams. However, if your goal is toned buttocks rather than massive legs, you'll need to learn how to do this basic exercise correctly. During squats, especially with additional weight, try not to fall below parallel with the floor - the lower you go, the more the quadriceps of the legs are involved, visually increasing the volume. The correct position of the legs - slightly wider than the shoulders - will also help to focus on the buttocks and hamstrings during squats.
Don't give up on cardio
Alternate strength training with cardio (and don't forget about rest days) - this will help you get a proportional, athletic body. Walking uphill or walking up stairs will help work out your gluteal muscles.
Eat right
Proper nutrition is a key condition in the fight for an athletic, elastic body. If your diet contradicts the basic principles of proper nutrition, then, despite the fact that muscles will grow, fat will still remain in the body. To achieve success, control your daily nutrition and moderate your carbohydrate intake.
The butt doesn't wobble. Butt doesn't grow
- 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.
How to pump your butt without swaying your legs. How not to pump up a girl's legs and at the same time pump up an elastic butt
- During various types of squats, especially with weights, try not to go too low, that is, you need to squat a little short of parallel with the floor. When squatting below parallel, the quadriceps of the legs are included in the work, visually increasing the volume.
- Feel free to perform all exercises for the buttocks on the floor with emphasis on your knees or with the starting position lying on your back; when these exercises are performed correctly, the leg muscles, especially the quadriceps, are used to a lesser extent;
- Perform the exercises slowly, focusing on the correct execution, feel the contractions of the muscles of the back of the thigh, while always keeping the gluteal muscles tense;
- Place less emphasis on lunges and squats, especially with weights; these exercises are undoubtedly one of the most effective, but when they are performed, there is a lot of stress on the legs. They should not be completely excluded from the training program, but the weights should be reduced and they should be performed less frequently;
- When performing squats, the stance of the legs should be slightly wider than the shoulders, this will also allow you to focus on the buttocks and the back of the thigh;
- Perform more repetitions with less weight, or even using your own body weight, this will also reduce the load on your legs;
- Use isolation exercises for the buttocks, however, unfortunately there are not many of them.
For most girls, the purpose of going to the gym is either to lose excess weight or to give their loin parts an appetizing shape. But not everyone succeeds. Why? Angelina Prikhodko shared her observations and recommendations. There is nothing better than advice from a practitioner.
To begin with, about the misconceptions regarding pumping the butt
Squat is the head of everything
An insane amount of motivators and statements that squats with a barbell for the buttocks are the best exercise. This can only be considered true if you really feel them well during the exercise. If during work you feel your quadriceps more than your butt, then why should it grow? If this is exactly the situation you have, then you need to understand the technique in more detail or start squatting in a Smith machine.
Large working weights
Parallel - the more weight, the larger the butt is not such a “parallel” at all. When our body becomes too heavy, it begins to connect many non-target muscle groups. Instead of feeling, for example, the buttocks, you feel tension throughout the whole body (lower back, quads, shoulders, etc.). If there is no accentuated load, then why would the butt grow?
Carbohydrates and proteins in the diet
The general understanding of weight gain is that you need more carbohydrates. They are the ones who form the “mass”, and the protein is “for drying”. But what about the fact that muscles can only grow in the presence of protein. Carbohydrates are used in our body to create a calorie surplus and provide the required amount of energy during exercise. Alina tried a carbohydrate diet and the end result was not at all what she had hoped for. But you should also be careful with protein, because the kidneys can react negatively to a large amount of it. And a low-carbohydrate diet will not give you muscle growth, alas.
Favorite exercises for the buttocks
These are the exercises that Alina Prikhodko considers the most successful and effective. The emphasis is on the fact that she manages to achieve maximum tension and stretching of the butt.
- Any variations and modifications of swings: to the sides, backwards, lying down, half-sitting, standing, in all directions, with or without weights.
- Straight-legged rows (Romanian get-up/deadlift).
- Gluteal bridges in various modifications. You can do it with your feet on a bench, then resting your shoulders on that bench and your feet on the floor. To add weight, you can use a bodygrip or a pancake.
- Squats, but with light weights. Alina uses a wide stance to engage the adductor muscle. Which is a problem area for her. He also uses a Smith machine for squats on one leg (you place the other ankle on the knee of the leg you are squatting on).
- Leg lifts in the simulator. According to Alina, one of the best types of exercises for establishing neuromuscular communication.
The main point is that in order for a muscle to grow (any muscle, not just the buttocks), you must feel it as much as possible during exercise, and not some additional muscle groups. If this rule is combined with the correct technique, regular training and an optimal diet, the result will not be long in coming!
Exercises for the butt to prevent your legs from swaying. How to pump up your butt without pumping up your legs
Many girls face this problem. They want to pump up their butt, but at the same time, so that their leg muscles do not swell. In this case, you should immediately exclude the most popular exercise - squats.
After all, with incorrect technique or genetic predispositions, your legs will sway even more than your butt. You need to do an isolated exercise, where basically the entire load goes to the muscles of the buttocks.
Below we will look at some of them.
Raising the pelvis
These two exercises will help you pump up your butt, while your legs will remain as slender and will not increase in volume. You can make the workout according to your own discretion and strength.
But it is important to remember that the more approaches, repetitions, number of workouts per week and difficulty level you choose, the faster the result will be. After a good workout, you should have a sore butt the next day.
The most important!
If it’s not there, or it’s on other muscles, then you’re doing something wrong or not giving enough load.
I do exercises, butt doesn’t wobble. Why do most people have underdeveloped buttocks?
Because in everyday life we very rarely use them for any work... therefore, for most people who do not play sports, they are poorly developed or not developed at all
But this is just the tip of the iceberg... in our current modern lifestyle we have to sit more (at work, study, in a cafe, restaurant, car, minibus, taxi, etc.) and lie down (rest after work, study, etc. .) rather than move, which in turn leads to atrophy of the gluteal muscles...
Judge for yourself: if you work in an office from morning to evening, then your buttocks are probably simply inactive for many hours. Inactivity manifests itself in the form of sitting. And sitting is a lack of movement/activity. Actually, this causes atrophy (degenerative changes) in muscle tissue. Do you understand? And so everywhere (all the time)!!! It's creepy, isn't it?))
I'm not talking (although no, I'm already talking) about genetic manifestations. Some young ladies naturally have a flat butt, which, by the way, gives them a lot of complexes...
There is another problem, its essence is that girls/women by nature have a slightly greater forward bend than men, in fact, due to this, the lumbar lordosis of the spine increases and the convexity of the butt is emphasized. This, on the one hand, is very good (for those who regularly play sports, who do not lead a passive lifestyle, and watch their posture), but on the other hand, it is very bad (for those who do not play sports and lead such a passive sedentary lifestyle (what we talked about above: work, study, sofa, etc.)).
Okay, why is this bad for them?
Because in addition to the fact that such people get underdeveloped gluteal muscles (due to the lack of any load/physical activity), they also, like in that promotion (buy one TV, get something as a gift), get poor posture and a weakened back surface hips (the so-called BICEPS OF THE HIPS) which leads to the fact that the butt seems disproportionately large, and you get such an unpleasant sight of “pathology” when, due to a lack of muscle tissue in the buttocks (flat butt), they seem huge. This is not a pleasant sight... and, in my opinion, from an aesthetic point of view, it is much worse than an ordinary flat butt... Such is the trouble.
I also cannot help but talk about uncontrolled eating... although this point does not directly relate to “underdeveloped buttocks,” it is extremely important, because. is responsible for the appearance (and not only of the buttocks, but of the whole body in particular). For those who are not aware, uncontrolled eating provokes the accumulation of excess weight. And in girls/women, excess weight is deposited, first of all, on the BUTTOCKS (buttocks) and thighs (legs) due to the fact that these areas of the body are the most susceptible to cellulite. As a result, underdeveloped buttocks (and their overall appearance) turn into complete bummer...
Okay, so we've discussed all the different reasons why most people have underdeveloped buttocks. I think there is no need to talk about what “pre-developed” (normal/beautiful/ideal, etc.) buttocks are)), everyone has their own ideas about this matter)) because, as they say, there are no comrades according to taste and color.
I would not like to upset anyone once again, but understanding these facts is important for setting realistic goals. There are no exercises during which the muscles of the lower extremities would rest, and the gluteal muscles would receive sufficient stimulation to increase in volume. This time. And it is impossible to change the genetic shape of the buttocks, only their size. That's two.
Women with an “apple” constitution have a naturally flat butt, but at the same time extremely responsive hamstrings. How to pump up your buttocks without pumping up your legs in this case? After all, the maximum that can be achieved is to improve the ratio in muscle development. In other words, try to influence the overall impression of the figure. If only no one decided to give up on training because of this! After all, even the most ordinary body + fitness ㅡ is always more beautiful than just an ordinary body.
So, how to pump up your buttocks as much as possible without pumping up your legs. General principles:
We “burn out” the biceps, quadriceps muscles of the thigh, as well as the lower leg in high-repetition and cardio mode. This will help restrain their growth, and also partially “turn them off” from basic exercises. The gluteal muscles will receive more load.
We stretch where we need to make it slimmer.
We lift everything that we want to see convex with maximum weights. We give these muscles up to 7 days to recover. We consume at least 1.5 g of protein per kilogram of body weight per day. Better = more.
An approximate complex designed for both the buttocks and the entire lower body: 
- Bulgarian squats with the leg extended (as many as you can in 3 sets).
- Smith machine squats ㅡ 3 x 8.
- Leg extension in the simulator (minimum 20 repetitions in 3 sets).
- Press in the simulator 3x8.
- Swings with weights 3x10.
- Plie with dumbbell 3x10.
From this entire list I would like to especially highlight swings with weights. And from the swings themselves - moving the legs back and up. Because from the point of view of anatomical mechanics, this particular exercise is capable of efficiently loading the buttocks, while practically excluding other muscle groups of the lower body from work. So put the main emphasis on this recipe!
How to stretch your hip and hamstring at the end of your workout:
- Add lat pulldowns or deadlifts.
- From a kneeling position, step forward. Shift your body weight so that you can hold your front knee bent at 90° for at least 20 seconds.
- Lean your hands on the wall. Bend one leg slightly, straighten the other and move it 40-50 cm back. Pull your heel until it touches the floor.
- Of the cardio exercises, the best effects on the buttocks are the stepper and walking on a treadmill at a maximum incline. They should not be overused, nor should they be used on the same day as strength training. You can exercise on the ellipse with moderate resistance to pre-fatigue the quadriceps.
How to pump up your butt without swaying your legs. How to pump up your butt without pumping up your legs
Many girls face this problem. They want to pump up their butt, but at the same time, so that their leg muscles do not swell. In this case, you should immediately exclude the most popular exercise - squats. After all, with incorrect technique or genetic predispositions, your legs will sway even more than your butt. You need to do an isolated exercise, where basically the entire load goes to the muscles of the buttocks. Below we will look at some of them.
Raising your legs up while standing on all fours
All you need to do in this exercise is straighten one leg back and lift it up. The main thing you need to know about technique is not to bend your back down. This will ensure maximum load on the buttocks and eliminate it from the back.
Complication. You can add load by attaching some kind of weight to your leg. If you decide to use a load, but the last reps are very difficult for you, then simply bend your leg more. This will reduce the leverage and load on the muscles, and as a result you will be able to better “finish off” the butt muscles.
For variety and to hit more muscle fibers, you can change the starting position and straighten your leg not back, but to the side. At the same time, lift it up, moving it to the side of the body (not bringing it closer to the second leg).
Raising the pelvis
Let's look at the simplest version of this exercise. You lie on your back, legs bent, at a distance of 15-25 cm from the buttocks. The essence of the exercise is to lift the pelvis up.
Complication 1. To increase the load and effectiveness of the exercise, you need to lie with your back not on the floor, but on some elevation, for example, on a bench.
Complication 2. For an even greater load on the muscles of the buttocks, place a barbell with weights on your stomach (select the weight according to your physical fitness). To prevent the barbell from putting too much pressure on your stomach, place several mats or something soft under it.
These two exercises will help you pump up your butt, while your legs will remain as slender and will not increase in volume. You can make the workout according to your own discretion and strength. But it is important to remember that the more approaches, repetitions, number of workouts per week and difficulty level you choose, the faster the result will be. After a good workout, you should have a sore butt the next day. If it’s not there, or it’s on other muscles, then you’re doing something wrong or not giving enough load.
Video NOT GROWING BUTT. WHAT TO DO??? Borisova Anna
Fitness instructors often hear complaints from girls “I can’t pump up my buttocks” and get tired of repeating that not all sets of exercises for the gluteal muscle are universal for any athlete. The problem is that for some, the muscles responsible for hip flexion are very weakly activated, which does not allow for working the buttocks. The hip flexors are very rigid and inhibit muscle development. Because of this, you can see in the gym what different results almost equal loads bring to girls.
There are other reasons that prevent you from developing your butt:
- too low calorie diet
- performing fat burning exercises,
- technique of execution with errors,
- ineffective organization of training (growth of the gluteal muscle requires large weights and efforts with a small number of squats, up to 15.30 squats on the light will not bring results),
— frequent exercises for one type of muscle (no more than 2 times a week).
If you're having trouble figuring out how to get a bigger buttock, try two exercises that will help activate this muscle. By performing them 2 times for 2-3 weeks, the hip flexors will become softer and the buttocks will be open for development.
Grasping the bench with your hands and grasping it tightly, place your left knee under your chest so that your thigh touches your rib. The leg that remains on the floor should be raised to its maximum height without bending the knee. Hold for up to 10 seconds and do 8-10 times. Then change legs. When it becomes easy, move on to the mat. Take a pose on your elbows, with the knee of your left leg back under your chest and your hips touching your ribs. Raise your right leg without bending it at the knee more than 15 degrees, and make sure that your right thigh rises at least 5 cm from the floor. Repeat 5-10 times for 5-10 seconds.
The following exercise will teach you how to properly pump up your buttocks by developing your hip flexors: lying on your back, lift your right leg, bent at the knee, to your stomach and hold a ball with a diameter of 8 cm with it. The second leg is also bent, but stands on the floor. Grab your knees with your hands and lift your pelvis. The ball will help fix the position of the right leg. Hold for up to 10 seconds and do 5-10 repetitions. Change your leg.
1 year ago
Which muscle is the main one? Why doesn't cellulite go away? How does a sculpted butt depend on posture? Tells the whole truth about the gluteal muscles fitness bikini Kristina Kukushkina.
Kristina Kukushkina
Fitness bikini, personal trainer“Of course, a sweet butt will grow, but this is not the result you dream of.”
1) What are the butt muscles made of?
The first thing you need to remember is that there are three of them: small, medium and large. The biggest one is the most important! It forms that very “dream butt”: embossed and “convex”.
2) To pump up the gluteus maximus muscle, you need basic exercises.
Basic does not mean simple! We are talking about exercises where more than one joint is involved in the work. For example, squats, lunges and deadlifts (standing on straight legs).
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3) You can’t pump up a beautiful and voluminous butt by running!
Group classes, cardio exercises and home workouts won’t help either - they will correct and tighten, but will not “grow”! Your mantra: “butt only grows from heavy weights.”
4) “Big” weight is different for everyone!
For some it’s 10 kilograms, for others it’s a hundred. You need to select it based on your training level - start with a small weight and gradually increase it.
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5) The beauty of the butt is not visible from under a layer of lard and fat.
Beautiful buttocks are a matter of proper nutrition. The relief directly depends on what you eat every day.
6) Do not switch to dry chicken breast and buckwheat without salt.
Eat deliciously. What do you need to eat for beautiful gluteal muscles? More protein - building material, more fresh vegetables - so that this protein is well absorbed, and slow carbohydrates (for example, brown rice, oatmeal and buckwheat) - for energy.
7) Of course, a sweet butt grows, but this is not the result you dream of!
Buns, chocolate and your favorite candies are the fastest carbohydrates that prevent you from achieving a sculpted figure.
8) “Cheat meals” will slow down your path to sculpted buttocks.
Yes, they help you stay on course, but do them very rarely. You may not notice how you slip into one endless “cheat meal”.
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9) A beautiful butt depends on your posture.
Often my clients have really good glutes, but the whole look is ruined by a hunched back. For a harmonious silhouette and a convex butt, you need to rock your back - then your pelvis will not “move” forward.
10) Cellulite is caused by dairy products.
Kefir at night, an innocent jar of yogurt - all this increases insulin. If you love dairy products, move them to the first half of the day. You can do without them - exclude them from your diet for the period of short sundresses.
11) Film wraps do not burn fat from the buttocks!
They only harm your skin. Yes, the film helps remove water, but not fat. The result is a dehydrated body. I repeat: without proper nutrition and exercise, nothing good happens.
12) Drink clean water, lots of clean water!
Not juices, not tea or coffee - you need at least two liters of ordinary water without gas. This way you start the fat burning process and even out the skin.
Interview: Dilyara Telyasheva
In the article, I will tell you how to lose weight and pump up your butt at the same time.. and is it possible to do this at all :)
Build up your BUTT and LOSE WEIGHT at the same time = impossible.
Yes, let’s get straight to the point)), your mood has probably deteriorated)), but, alas, dears, this is the true truth. The fact is that there are such concepts as - and .
To build muscle tissue (muscles) on the buttocks, a process will be required (this is), and to burn fat (including on the buttocks, because it is impossible) processes will be required (this is destruction). Do you see what I'm getting at?
These are two completely opposite physiological processes.
They cannot be combined into one whole (they cannot occur simultaneously), because anabolism and catabolism imply completely different nutritional conditions:
- Anabolism involves excess calories in the daily diet.
- Catabolism implies a lack of calories in the daily diet.
EXCESS CALORIES- this is when you eat more carbohydrates (energy) than you expend (expend)), and this is actually what causes an increase in body weight. Moreover, if there is proper training = body weight will increase MAINLY due to MUSCLES (but there will also be fat, without this there is no way, the ratio just changes towards muscles). If there is no training at all, body weight will increase only due to fat.
If there is no excess calories, you will not be able to pump up your muscles (buttocks).
During DRYING (when the goal is to burn fat, reduce the % of body fat) there should be a LACK OF CALORIES. Because it is the lack of calories that CREATES AN ENERGY DEFICIT IN THE HUMAN BODY, which in turn will manifest itself in a decrease in body weight. Actually, due to this, weight loss occurs.
Well, do you understand, no? Combining EXCESS CALORIES and LACK OF CALORIES = impossible in principle. These are completely different processes. R-A-Z-N-Y-E, PERFECTLY, in terms of nutrition!
In other words, it’s unfortunately impossible to pump up a great butt and lose weight at the same time. You will have to choose, either this or that, both at the same time = impossible.
According to my observations, over the entire time, I came up with two schemes for the development of events:
1. First, anabolism (i.e., hypertrophy (growth)), and then cutting (getting rid of excess fat, with minimal loss of muscle mass gained during the hypertrophy stage).
P.s. suitable for those who are not overweight, in general, who do not need to get rid of fat; in general, for those who can immediately start gaining weight.
2. First, we lose weight (i.e., kcal deficiency (catabolism (destruction)), then anabolism (growth), and then drying again (getting rid of excess fat, with minimal weight loss).
P.s. as you may understand, this category of people will have to work much harder than those who immediately begin the process of hypertrophy (growth);
In general, this is for those who are overweight (fat), who are already fat, because where else to gain something if you are already “overweight”, let’s say, you will only most likely gain yourself into severe depression, you will not like the body in the reflection of the mirror, you will start to freak out, in general, this will not do any good.
Basically, I have nothing more to say. Think, analyze your situation, and make a decision.
Not long ago we had a question in our forum: “Please explain to me how squats affect the gluteal muscle? Why do they always say that “if you want to pump up a beautiful butt” - do squats! I do not understand why?"
Questions about how to pump up your butt are asked to us every day and at every seminar. Let's find out!
WHAT DO WOMEN DESIRE
Instagram did its job. Thousands of daily photos of ideal, elastic, round buttocks in tight leggings from fit girls drive girls and women crazy and bring them to the fitness club with the same request: “I want the same butt.” The widely spread ideal was a rounded, voluminous butt, significantly protruding backwards and seemingly raised. In most cases, this effect in a photo is achieved through a certain angle and a countless number of photographs, of which only the most successful one is posted, but girls usually don’t want to hear about it.
Really nice specimens are also found, but rarely. Let's figure it out, did they pump her up with squats or were they just lucky?
WHAT DOES THE SHAPE OF THE BUTT DEPEND ON
There are no miracles. The shape of your butt is determined by several factors, each of which contributes to how your rear ultimately looks.
Anatomy
Without anatomy, nowhere. Everything related to the appearance and functioning of the body begins with it. The shape of the buttocks depends on the shape of the muscles and the soft tissues surrounding them, including fat.
The gluteus medius and minimus muscles originate from the outer surface of the ilium and attach to the lateral (side) surface of the femur. The main function of these muscles is hip abduction.
The gluteus maximus muscle starts from the iliac crest, sacrum and coccyx, and is attached to the posterolateral (posterolateral) surface of the femur (proximally, i.e. in the upper third of the thigh). Its main function is to extend the hip; with fixed lower limbs, it extends the pelvis along with the torso.
Genetics
Some are blessed by nature more than others. Representatives of the Negroid race usually have this desired shape of buttocks, and without any effort on their part. Genetics has given them a gift - along with longer legs and slightly different joint shapes - that make these people almost impossible to achieve in some sports, especially athletics.
The shape of their buttocks became round and prominent because, probably, the formation of just such a butt influenced the survival of a given human species living in a specific area for thousands of years. Peoples who lived in other natural areas adapted to other conditions, where a “round” butt was not so important for survival, i.e. other anthropometric indicators were formed. Apparently, those who want a beautiful butt are not among the “lucky” ones who are genetically predisposed to have such shapes.
General muscle tone
As a result of training, the muscles of the buttocks change their tone (degree of tension), which visually slightly increases the volume. But excess fat can hardly be made elastic. This can be noticeable in generally very thin, slender girls who also have a loose, “flabby” butt (the so-called skinny fat).
Plastic surgery
The fastest option to achieve the desired shape is an implant. The use of this life-saving option is more common than it seems. We are not big supporters of this option, but everyone decides for themselves.
IS IT POSSIBLE TO PUMP UP YOUR BUTT BY EXERCISING?
There are quite a lot of exercises and complexes aimed at the gluteal muscles. If there is motivation and will, then the butt will eventually approach the desired shape. But not always and not for everyone. With what it can be connected? Here is a list of factors, each of which affects the result.
Muscle structure:
- total number of muscle fibers: this factor is genetically determined, i.e. inherited - the greater the total number of fibers, the more voluminous the muscle belly
- ratio of fast and slow muscle fibers: the more fast fibers, the faster you can increase the diameter of the muscle
- size and shape of the muscle belly - whether it is short or long: a short muscle belly visually creates the impression of greater volume than a long muscle belly, and when “pumping up” the increase in muscle volume appears faster
- the reaction of muscle cells to the load - how intensely the processes of supercompensation will occur: different muscle cells are subjected to different degrees of load, as the exercise progresses, muscle fibers have different degrees of participation in the movement, so not all are loaded in such a way that conditions for a maximum increase in myofibrils are created.
The sequence of inclusion of the gluteus maximus muscle in the exercise: at what angle in the joint it exerts the greatest effort, which depends on the exercise used. If the exercise is multi-joint (squatting), then, as studies say, greater participation of the gluteus maximus muscle in the movement is possible at small angles in the knee joint (from 140 to 180). If the exercise is single-joint, then you have to rely more on the individual selection of the exercise: it should allow you to “turn off” the synergists (muscles that help perform this movement); in our case, you need to “turn off” the muscles of the back of the thigh. The involvement of the gluteus maximus muscle in the exercise can also be associated with the mutual influence of anthropometric parameters (place of muscle attachment - above, below, to the right, to the left; length of the thigh, lower leg, torso) and intermuscular coordination.
Coordination skill of force localization: when performing an exercise, “include” the desired muscle in the work. This does not always work out, so selecting/searching for exercises and teaching the technique individually can take a long time. And when an exercise is found, the client must be taught to “turn on” the muscle, localizing the force as much as possible (the target muscle should take maximum part in the exercise most of the time).
The training program: how correctly it is compiled.
- goal-oriented - to meet the goal, for example, the development of anaerobic endurance
- sufficient - cause supercompensation
- adequate - not to exceed the athlete’s capabilities
- safe - eliminate as much as possible the possibility of injury
- regular and optimally combining periods of load and rest
All these factors are important. If even one falls out, the result immediately becomes very difficult to achieve. That’s why it often happens like this: we furiously “pump our butt”, but she doesn’t react to the rage! To pump up your butt, you will first have to work hard with your head))
HOW DO SQUITS AFFECT THE SHAPE OF THE BUTT
Now let's deal with squats directly. We are interested in the part of the body where the butt is located. This is the area around the hip joint. In a squat, the hip joint is preflexed (eccentric phase, downward movement) and then extended (concentric phase, upward movement). These actions in the hip joint are performed by the gluteus maximus muscle and the muscles of the back of the thigh. Stabilization of the joint is carried out by the adductor muscles, together with the gluteus medius and minimus, as well as the deeper and smaller ones: the piriformis muscle, the twin muscles, and the quadratus femoris muscle. But the squat is a multi-joint exercise in which, in addition to the hip joint, the knee joint also moves. In the knee joint, when moving upward, extension occurs, which is performed by the most powerful muscle - the quadriceps femoris muscle.
Those. The squat involves many different large and small muscles. The brain, as a rule, chooses the most comfortable for the body and low-cost (in terms of energy expenditure) path, including all these muscles in work in a certain sequence with the manifestation of certain muscle efforts at various stages of action. For most people, the sensation of overcoming stress is concentrated in the quadriceps femoris muscle. She, as a rule, shows the greatest effort, “burns/burns” and refuses to work further. And only in some people these phenomena occur in the gluteus maximus muscle. These rare lucky ones, as a result of using squats, have a “pumped up” butt, but the size of their thighs increases slightly.
As we know, in order for a muscle to increase in size, it must be brought to failure in the rep range from 6 to 15. And here is the key question: you know many people who could not squat more than 15 times because they have did your gluteus maximus fail? It is unlikely that you will find such a person - there are only a few of them! Therefore, the butt does not grow much from squats, and if it does, it grows along with the thigh.
If you look at those who squat the most - participants in fitness competitions - you will see what this leads to: the butt becomes strong and pumped up, but it visually begins to be overwhelmed by the inevitably developing quadriceps femoris muscle.
Where there is a lot of squats, the quadriceps dominates
More details
However, instructors are very creative when it comes to localizing the load in the squat. Most often, to activate the gluteus maximus muscle in squats, a Smith machine is used, where it is suggested to place your feet in front of the bar and rest your back on it. Sometimes this allows you to slightly increase the load on the gluteal muscles.
So why are squats recommended for a “beautiful butt”? If we go back a little and pay attention to the muscles involved in the squat, the answer may sound like this: because muscles such as the gluteus medius and minimus, as well as deep muscles (piriformis, gemellus, quadratus femoris) also have their own size, and under load will change proportionally, contributing to the overall shape of the butt, creating its roundness. Moreover, when flexing the hip joint together with the gluteus maximus muscle, they work in a yielding (eccentric) mode, the most favorable for increasing muscle fiber (albeit with an insufficient load for failure).
Considering all of the above, we can conclude that squats are a completely suitable exercise for the butt. The gluteus maximus plays a significant role in the squat and will change. But along with it, the thigh will also increase in volume, you need to be prepared for this.
The photo below is a relatively standard example of the result of active training without intensive drying: in addition to the good condition of the buttocks, the thigh muscles are clearly visible (quadriceps femoris (front) and muscles of the back of the thigh (semimembranosus, semitendinosus, biceps)).
Don’t forget about height and individual proportions: the same training result on a girl 160 or 180 centimeters tall will look completely different. So be prepared to get your own, highly individual result. It will depend on a lot of factors that were described above. It is not at all necessary that you will repeat the results of your friend if you train exactly according to her training program. It may turn out that it will be much better (well, or vice versa...) But to find out, you need to try!
The technique of “swinging” the butt and all other muscles can be learned in our course for gym instructors.
Good luck with your training!