Help me grow my butt :)

[Outdoor Girl]

I was told yesterday that my butt is in pretty good shape. It's not flat, but at the same time it doesn't have much size either.

Curious what exercises and routine is best for adding size - higher reps or lower with heavier weights? Etc.

Also, can I do much for adding muscle when I'm in a calorie deficit to lose bodyfat? Will the real opportunity for growth be when I'm not trying to lose weight anymore?

Thanks!

[Amanda76]

Squats are the best exercise you can do for building up your bum. When doing leg press, keep your feet higher on the platform. Experiment with wider stance exercises. Deads hit that area where your hams and glutes tie in really well.

6-12 reps is known to cause the greatest increase in size. Pick a smaller rep range within that range (6-8 or 8-10...8-10 being a favorite of a lot of people) so you'll have an easier time consistently adding weight, and stick with it for a while and see how you do. While I haven't found anything magical for my lower body, my upper body grows a lot out of a 4-6 rep range (which should be more for strength), so things will vary per individual. Obviously, you need to be trying to lift heavier every workout.

You will experience the most gains if you are creating a calorie surplus. However, you CAN add muscle while losing bodyfat even if it is more difficult. The best thing you can do if you want to try to do both is lose bodyfat slowly.

[terracotta]

Squats, deadlifts and walking lunges would be my top 3. My butt used to be pretty flat. I got the most size from the 6-10 rep range.

[Outdoor Girl]

Thanks so much to you both for the input - I will put your advice to work next leg day! :)

[terracotta]

Thanks so much to you both for the input - I will put your advice to work next leg day! :)

If you have a "leg day", then I'd put conventional deadlifts on your "back day" and at least 2 days between conventional deadlifts and squats.

On the leg day, I'd suggest to do Romanian deadlifts after your squats.

Check out the exercise demonstration (http://www.hotnfit.com/weightlifting/exercisedemonstration.html) section on my website for videos of exercises.

[Love4Life]

If you have a "leg day", then I'd put conventional deadlifts on your "back day" and at least 2 days between conventional deadlifts and squats.

I second that.

I was doing conventional deads on back day, but have recently switched to sumo deads which are supposed to be great for the butt too. Since Im also looking to improve my butt =) but I have 2 days in between leg and back day.

[Outdoor Girl]

This is great info, thanks! Trying to understand the different types of deadlifts, the videos are helping.

I do have at least two days between legs and back.

[Amanda76]

If you have a "leg day", then I'd put conventional deadlifts on your "back day" and at least 2 days between conventional deadlifts and squats.

On the leg day, I'd suggest to do Romanian deadlifts after your squats.



I second that.


I third that notion! :D

[terracotta]

For more info on deadlifts, check this out
http://forum.bodybuilding.com/showpost.php?p=8652408&postcount=23

[Outdoor Girl]

Terracotta, thanks for the link - tried to check out the pics/videos but only one seems to be working. Will try again later in case it's my internet connection.

[Dummkopf]

Wider stance ATG squats

[terracotta]

Terracotta, thanks for the link - tried to check out the pics/videos but only one seems to be working. Will try again later in case it's my internet connection.

no, a few sites are no longer there in that link to Emma-Leigh's post. There are some good descriptions in that post, so I linked it.