You endlessly squat and do lunges, but there is no sense: the butt, as it was small, has remained. Except that it has become more toned. Does this mean that the buttocks cannot be pumped up if nature has not rewarded you with the right size?
No. This means that if you have a goal, you must choose the right means to achieve it. Below we will analyze a few mistakes that prevent you from pumping up big beautiful buttocks, and tell you how to fix them.
1. You’re doing the wrong exercises.
To pump up the ass, squats, lunges and deadlifts are often used. These are excellent movements that allow you to work with large weights and load the entire lower body well. However, due to the fact that you extend your knees, part of the load goes to the quadriceps – the muscles on the front side of the thigh responsible for this movement.
To load only the gluteal muscles, you need to do exercises in which the hips are unbent under load, while the knees remain in one position. For example, the extension in the pelvis and the gluteal bridge with a barbell, the extension of the hips in the crossover and on the block. You will find more exercises for pumping the buttocks in the article below.
2. You sit a lot and don’t warm up before your workout.
You spend eight hours at the computer, get into a car or public transport and drive to the gym. Then walk the track for five minutes and collect the barbell for squats with weight. At the same time, your buttocks, stretched out for a whole day in a sitting position, cannot so easily turn on and use a lot of muscle fibers, which is necessary for rapid growth.
To achieve maximum muscle engagement, before loading the buttocks, activate them with a small warm-ups. It can include air squats, leg swings, as well as various types of planks with leg raises.
3. You don’t exercise your muscles enough.
In order to grow, muscles must work up to fatigue. If you are lifting heavy weights of 75-85% of your one-rep maximum (1RM), three to five sets of 8-12 reps are enough to thoroughly fatigue the muscle fibers.
If you are training with light dumbbells or no weight at all, it may take about 20-30 times per set to provide enough load.
Generally good for building muscle both strategies and, if you don’t have the ability to work with a heavy barbell, long sets with light weights will do. But remember that in order to progress, you need to do them to exhaustion, so that the last repetitions in the approach are given with difficulty, and a burning sensation increases in the muscles.
Also keep in mind that over time the body adapts to the load and the muscles stop growing. Therefore, it is necessary to gradually increase either the working weights or the number of sets and repetitions.
4. You don’t get enough rest.
In order for muscles to grow, they need not only a load, but also time to recover. Their protein production increases 24-48 hours after training. If you resort to loads again at this time, you will lose some of the effect. So rock your buttocks no more often two or three times a week, and on other days, work on other muscle groups.
5. You eat little protein and carbohydrates.
To build muscle, the body needs a building material – protein, which enters the body with food. Carbohydrates are also needed: they provide the production of anabolic hormones necessary for muscle growth.
Strive to the consumption of 1.8–2 g of protein per 1 kg of body weight. That is, if you weigh 60 kg, you need to eat at least 108 g of protein. As for carbohydrates, consume 4-7 g per 1 kg of body weight.
Choose fiber-rich foods such as cereals, whole grain breads, vegetables, and unsweetened fruits. And avoid flour and sweets, otherwise you can go overboard with calories and increase the amount of fat instead of muscles.
6. You’re out of luck with your genetics.
This is the last reason you can’t do anything about it: some people grow muscle. fastothers take a long time to make noticeable progress. Maybe you have more muscle fibers of the first type, less ribosomes that make protein from amino acids, or progenitor cells divide much more slowly than those of muscular lucky ones.
You can’t change your predisposition to build muscle, but you can still get the volume you want. You will need more time and effort, but the result will be in any case. Train properly, rest and eat well – and sooner or later you will get voluminous, sexy buttocks.