This material is dedicated to the most pressing topic among girls. Namely, how to pump up your buttocks, butt, buns, peach…. As soon as they don’t name the most attractive part of our body. After reading, you will find out what causes buttock growth. Basic principles and secrets that no coach will tell you about. I will also describe the diet for effective growth of your butt and give an example of a training program.
And most importantly, we will analyze the most common mistakes in working on the buttocks. You will learn how to pump up your butt without losing your legs. But first, a little theory... Yes, these are just boring rules, but without them you will not advance further.
Nutrition is the main factor in muscle growth
For muscle growth, or rather for the restoration of muscle tissue after training and their subsequent growth, you need the correct ratio of macro- and micronutrients. The first include carbohydrates, proteins, and fats. The second includes vitamins, minerals and microelements. The former are a source of energy. The latter are involved in the absorption of food and the implementation of all metabolic processes.
Macronutrients: proteins fats carbohydrates
- Proteins are the material for building muscles.
- Carbohydrates are a source of energy for construction.
- Fats play a role in the production of hormones and the transmission of nerve impulses.
Fats are also a good source of energy (their breakdown releases 2 times more energy than the breakdown of proteins and carbohydrates).
Squirrels
Proteins are divided into animal (meat, poultry, fish, eggs, dairy products) and plant origin (nuts, legumes). The bulk of your diet should be animal proteins (70-80%) .
Vegetable protein contains little protein, and it is also of poor quality (there is no complete composition of amino acids). Therefore, being a vegetarian and dreaming of a big butt is complete nonsense. And in general, being a vegetarian is not good for your health.
Fats
Fats are also divided into saturated, monounsaturated and polyunsaturated fatty acids. The majority of your diet should be monounsaturated fats. These are peanuts, olive oil, olives, avocados. Saturated fats include butter, fatty cheeses, sour cream, eggs, and fatty meats. Polyunsaturated fats are represented by two types - Omega-3 (fatty fish, flaxseed oil, chia seeds) and Omega-6 (sunflower oil, soybean oil, nuts, seeds).
There are also so-called trans fats that should be avoided. Margarine, most confectionery products (sweets, cakes, pastries), semi-finished products, fast food are all trans fats.
Carbohydrates
Carbohydrates are simple (fast) and complex (slow). The first includes all sweets, some fruits and dried fruits. We don't need them if you don't want your butt to hide under a layer of fat. We are interested exclusively in the latter. These are porridges (not instant), durum wheat pasta, vegetables, herbs, and low GI . When broken down, they release energy to the body gradually, providing a stable and long-lasting feeling of fullness.
When eating vegetables and fruits, pay attention to the GI. Avoid foods with a high glycemic index, that is, those with an index of more than 40.
The benefits and harms of a particular carbohydrate depend on the glycemic index (an indicator of the rate of breakdown and increase in blood sugar levels). You can find this indicator in the GI tables of foods.
Cellulose
Fiber can be classified as complex carbohydrates. It is mainly found in vegetables and herbs. Fiber differs from other carbohydrates in that it does not provide the body with energy. It is involved in digestion and is necessary to maintain normal blood sugar levels.
For muscle growth there must be the correct ratio of BJU:
- proteins - 1.6-2.4 g per kg of body weight,
- carbohydrates - 3-4 g per kg of body weight,
- fats - 1.5-2 g per kg of body weight.
Remember, when it comes to mass, it is very important to maintain the BJU ratio and consume only the foods we need. At first, you shouldn’t add too many carbohydrates to your diet, start with 3 g. You need to be careful with carbohydrates. If there are a lot of them, along with muscles, fat mass will also increase. If there are few of them, the muscles will not grow. We need to look for a middle ground. You can read more about nutrition for weight here.
You can't fry. It is best to boil and steam, in this form the nutrients are preserved as much as possible. As for baking and grilling, it is also not recommended to cook food in this way often.
Sample meal plan
- First breakfast (complex carbohydrates + proteins + fats)
- Second breakfast (complex carbohydrates + proteins + fiber + fats)
- Lunch (complex carbohydrates + proteins + fats)
- Early dinner (complex carbohydrates + fiber + proteins)
- Late dinner (protein + fiber)
The break between meals is 2-3 hours. You can’t take long breaks, this is very important in mass training.
Before going to bed, you can eat low-fat cottage cheese or drink a portion of casein.
After some time, we do a visual test:
- if the butt grows with a minimum of fat, we leave the nutrition plan unchanged;
- if muscles grow and along with them the fat layer, reduce the amount of carbohydrates;
- if the muscles do not grow, add carbohydrates (+ 1g per kg of weight).
What to eat before and after training:
- 1.5-2 hours before training (complex carbohydrates + protein + fats),
- after training (protein + fiber + carbohydrates).
If for some reason you were unable to eat, you can drink a gainer. The main thing is not to train on an empty stomach! More specifically, what you can and cannot eat before training, you can read here.
Workouts for butt growth
First, a little anatomy. Our butt consists of the gluteus maximus, medius and minimus muscles. The big one, as the name says, is responsible for volume. Don't confuse roundness and fit with volume. The gluteus medius muscle will not add much volume, but it will make the shape of your butt more attractive. Training the gluteus minimus allows you to achieve more volume in the upper part.
There are also internal muscle groups. We won’t go deep into anatomy, since to create a beautiful butt we only need to train the gluteus maximus, medius and minimus muscles.
How to pump up your butt without pumping up your legs
Many girls are afraid to pump up their legs, namely their quadriceps. In almost all glute exercises, the legs are involved to some extent in the work. Therefore, it is impossible to completely isolate their work. But you can reduce the load on them as much as possible and concentrate it as much as possible on the buttocks.
Here are the 5 most important rules . Read attentively!
Rule 1. Watch your body.
The gaze is directed in front of you, never look to the sides or at your feet while performing the exercise. We make sure that the feet are close to each other and the body remains in the same position. Be sure to squeeze your buttocks at the end point. It is very important!
Rule 2. Watch your breathing.
Exhale at the moment of greatest muscle effort, and inhale at the moment of least effort. Example, barbell squats. Inhale during the squat, and exhale during the ascent, when the tension in the gluteal muscles is greatest.
Rule 3. Watch the pace.
Never rush. The exercise must always be performed at a certain pace, which we will denote by the following numbers - 2/0/4/1 (seconds).
- 2 - speed of weight lifting
- 0 - pause at the top point
- 4 — weight lowering speed
- 1 - pause at the bottom point
Let's take the barbell squat again as an example. 2 — lifting speed (moment of maximum effort), 0 — pause at the top point, 4 — squat speed, 1 — pause at the bottom point. The number 0 means that there is no need to pause.
Why is it important to pace yourself? Our muscles contain mechanoreceptors (the endings of sensory nerve fibers that respond to mechanical stress). Choosing the right tempo is more important than choosing a heavier weight.
From the example it is clear that the longest stage occurs at the moment of squatting. It is this stage that is responsible for subsequent muscle growth. The fact is that the longer you lower the weight, the more microtraumas are formed in your muscles , which are the reason for their growth during the recovery period. A second pause at the bottom point (the moment of maximum stretch) will allow the connective tissues to relax and the entire load will fall on the muscles.
Rule 4. Maintain the mental “muscle-brain” connection.
How do you think muscles work? From physiology we know that all actions and processes in our body are regulated by the functioning of the brain. Muscles contract only because they received a signal from the brain. The muscle is just a performer, and the brain decides. As soon as you pick up dumbbells, your brain evaluates how much effort will need to be made.
How does the mental muscle-brain connection affect muscle growth? You've probably noticed how experienced bodybuilders are very focused while performing an exercise. This is because they think about the target muscle that is working at that moment. While doing the exercise, do not be distracted by anything. Feel how your buttocks contract and imagine how they grow.
There is no need to take the maximum weight and violate the technique for this reason. With less weight you can force your muscles to work as hard as possible and to failure. This is the most important rule. At one time, I also ignored this point, but I was wrong... As a result, my legs grew faster than my butt.
Rule 5: Learn the technique.
The more ideally you perform the exercise and the developed mental connection, the better and faster your buttocks will grow. Start working with an empty body bar. First, study the technique thoroughly, learn to concentrate, and only then move on to the progression of weights. You must learn to feel your muscles and understand what you are pumping.
How to choose a weight to maximally load your buttocks
Muscles constantly need stress to grow. Without weight progression, buttock growth is not possible. Therefore, keep a training diary and write down each time how much weight you worked with. Gradually progress the load in all exercises with each new workout.
Stage 1.
For example, on the first day you squatted a 20 kg barbell for 8 reps per working set (not including warm-up). Select the weight so that 8 repetitions is the maximum you could do in one approach. The next day you should do 9 or 10 repetitions without changing the weight. Once you reach 12 reps, move on to the next stage.
Rest between sets for up to 1 minute. This is enough for you to recover and your muscles not to cool down.
Stage 2.
Now you need to increase your progress on the scales. That is, now you add 1-2 kg. And you start working with a new weight for 8 repetitions. Gradually increasing the number of repetitions each workout to 12. Once you reach this point, add weight.
Do not rush to increase the weight, if it is too big for you, the work will involve not the buttocks, but other muscles. As a result, your legs will grow faster than your butt. Even worse, you'll get back problems.
And now, when you have learned the basics, we can begin training.
Butt workout plan
1 day (heavy training, emphasis on the buttocks)
- Barbell/Smith Squats - 4 sets, 8-12 reps,
- Leg press with high legs - 3 sets, 8-12 reps,
- Lunges - 3 sets, 8-12 reps on each leg,
- Romanian deadlift - 3 sets, 8-12 reps,
- Smith/Barbell Glute Bridge - 3 sets, 8-12 reps.
Squats
Leg press
Lunges
Romanian deadlift
Gluteal bridge
I'll tell you one secret: if you want to have a big butt, be sure to train your back. If your back muscles are weak, you simply won't be able to properly lift heavy weights on basic exercises like squats, Romanian deadlifts, etc. As for back training, it is discussed in detail in this article.
Day 2 (back, chest, arms)
- Gravitron pull-ups - 3 sets, 12-15 reps,
- Hyperextension - 3 sets, 12-15 reps,
- Bent-over barbell rows - 3 sets, 12-15 reps,
- Bench press - 3 sets, 12-15 reps,
- Angled dumbbell bench press - 3 sets, 12-15 reps,
- Reverse push-ups - 3 sets, 15 reps
- Abdominal exercises (crunches, planks, hanging leg raises...). Choose the ones you like best.
Pull-ups in the gravitron
Hyperextension
Bent-over barbell row
Bench press
Dumbbell Angle Press
Reverse push-ups
Day 3 (light training, isolation on the buttocks)
- Reverse hack squats - 3 sets, 12-15 reps,
- Block squats - 3 sets, 12 reps,
- Leg abduction in crossover/block - 3 sets, 15 reps,
- Leg abduction (in the machine/with weights) - 3 sets, 15-20 repetitions,
- Leg raises in the simulator - 3 sets, 15 reps,
- Leg abduction in the simulator - 3 sets, 20 reps,
- Abdominal exercises (crunches, planks, hanging leg raises...).
Reverse hack squats
Block squats
Leg abduction in crossover/block
Leg abduction
Breeding legs in the simulator
Leg abduction in the simulator
During a heavy workout, work with maximum weight, and during a light workout, work with less weight.
Is it possible to pump up your buttocks at home?
Pumping up a big butt at home is unrealistic. At most, you will give her a more fit look. But if you can’t go to the gym, then it will be better than doing nothing.
Ideally, for home training, purchase a collapsible barbell or at least dumbbells from zero to 15 kg. Expanders and weights will also be very useful. Children, bottles and other stupid devices will not help you pump up your butt!
1 day (emphasis on buttocks)
- Squats - 3 sets, 10-15 reps,
- Lunges - 3 sets, 10-15 reps on each leg,
- Romanian deadlift - 3 sets, 10-15 reps,
- Glute bridge - 3 sets, 10-15 reps,
- Exercises with an expander.
Day 2 (back, chest, arms)
- Knee push-ups - 3 sets, 15-20 reps,
- Bent-over dumbbell rows - 3 sets, 15 reps
- Standing dumbbell raises - 3 sets, 15-20 reps,
- Reverse push-ups - 3 sets, 15-20 reps,
- Abdominal exercises (crunches, planks, etc.).
Day 3 (emphasis on buttocks)
- Lunges - 3 sets, 10-15 reps,
- Bulgarian lunges - 3 sets, 10-15 reps,
- Romanian deadlift - 3 sets, 10-15 reps,
- Abduction of the leg upward,
- Exercises with an expander.
Small tricks to enlarge your butt at home
It is difficult to enlarge the buttocks without implants, but if desired, it is possible by applying a set of measures to solve the problem. To enlarge her buttocks at home, a girl will have to do exercises daily for at least 6 months. Additionally, there is a need to make adjustments to the diet.
You can visually give your buttocks a rounded shape using some tricks:
- Change in gait. The legs are placed on the same line. The step doesn't need to be too big. First, the foot of one leg moves forward, and then the entire body.
- To visually enlarge the buttocks, you need to focus on a thin waist. You can follow a special diet or buy shapewear.
- You need to choose the right clothes. Light-colored slimming trousers or jeans with large, voluminous pockets on the butt, rhinestones, patterns, and fringe will help.
- Shoes with high heels change the curvature of the entire body, and the butt becomes rounded.
All these tips will help you look fabulous every day without any extra effort or wasting time.
How long does it take to pump up your buttocks?
Before you start working on yourself, I want you to throw any stupid hopes out of your head. Remember - you won’t be able to pump up your buttocks in a week or a month! Just like you won’t be able to pump up your butt at home! At most, you will give her a more fit look. If you want to noticeably improve your figure, then get ready for a long journey and regular workouts in the gym. You haven’t seen a single bodybuilder who pumped up a mountain of muscles while sitting at home. Well, really?
By the way, not only girls like to pump their butts. Sometimes I notice that some men also enjoy training their butt. If you are a guy and are reading all this now, then you can safely take this material as an example..
That's all. Here is a complete guide on how to pump up the biggest butt. All in your hands!
Cosmetics for buttock enlargement
There are various products on sale in the form of sprays, tablets, ointments and gels that will help enlarge your butt. They are most often based on medicinal herbs that tighten muscles and make the butt attractive.
The action of ointments and creams is aimed at normalizing metabolic processes in the buttocks, saturating cells with oxygen, restoring damaged areas and improving blood circulation.
What can you put on your buttocks to make your butt bigger? To choose an effective and safe drug, you need to study its composition. The composition should contain natural ingredients (ginger extract can improve skin condition), mineral oils and purified water.
The most popular buttock enlargement cream is Latina Star. After applying the cream, an invisible mesh remains on the skin, which tightens the skin and makes it elastic.
Sprays, as well as gels for buttock enlargement, can restore firmness and elasticity to the skin. The only advantage is the absence of side effects in the form of redness and irritation. The spray is convenient to use, it has a pleasant aroma, and there are practically no contraindications.
Brazilian Bum butt spray is popular. A small amount of spray is sprayed evenly onto the skin. It is recommended to rub the product in with massage movements.
Wrapping is an effective, affordable skin care procedure. Products such as honey, yogurt, cosmetics, and clay are used as a basis. The selected product is applied to the skin of the buttocks and covered with regular cling film. The duration of the session is about 15 minutes.
