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  1. #1
    Registered User novah's Avatar
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    Need advice for maximum butt growth.

    Hello there,

    I will be doing butt exercises as advised by some helpful users on this site (deadlifts, deep lunges, atg squats etc) .

    Now I am not sure how often I should be doing them and how many of each.

    Can someone please advise on sets and reps for maximum butt growth? I dont want a small butt, I really want it to get bigger.

    Should I do 7 reps times 3 or something along the line?

    Also, how important is rest? How many days per week do I need to rest? Is it true that the butt will not grow unless there is proper rest? So working out 5 or 6 days a week is not beneficial in this case?

    Thank you so much in advance!!
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  2. #2
    Registered User EricaJuneBaby's Avatar
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    Well, 5 or 6 days on the butt would be overkill, I wouldn't do it more often then every 48 hours or 3 days a week,
    I read a good article about the butt before and in addition to the usual deadlifts/squat exercises you should do some forward to back exercises like one-leg bridges or kickbacks like the buttblaster machine.. it's a big lazy muscle and needs lots of stimulation to grow.. Im trying to work on mine myself!
    For growth the 8-12 rep range for reps.. for strength like 5-8 or so..
    And also to get a bigger butt you need to be eating enough at least at maintenance or just above for your calories.
    "The word aerobics came about when the gym instructors got together and said, "If we're going to charge $10 an hour, we can't call it jumping up and down." ~Rita Rudner
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  3. #3
    Registered User Grip-N-Rip's Avatar
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    She explained it very well. Great job. I would also use the Stair Master for cardio.
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  4. #4
    Philippians 4:13 girl81's Avatar
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    Great thread.
    I am focusing on:
    bridges
    deep lunges
    sumo squats
    way more protein and fat
    incline treadmill/stair stepper
    seated leg press
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  5. #5
    Registered User ironbelle's Avatar
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    Doing all of your cardio standing up as oppose to the bicycle is good. I like the eliptical machine for my cardio. I started doing deadlifts and felt it in my but the next day. Definately squats will help the but. I've seen some nice squat butts on some of the guys in my gym.
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  6. #6
    Registered User eyeris's Avatar
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    Originally Posted by ironbelle View Post
    Doing all of your cardio standing up as oppose to the bicycle is good. I like the eliptical machine for my cardio. I started doing deadlifts and felt it in my but the next day. Definately squats will help the but. I've seen some nice squat butts on some of the guys in my gym.
    hip thrusts and glute bridges! look them up on youtube! add heavy weights though.
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  7. #7
    Registered User LondonGirlie74's Avatar
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    How bout using a lateral thigh trainer, would that be any good?
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