Long time ago I was squatting with a weight and I noticed that it made my butt toned but WAY smaller then it was before. So I started doing squats without any weights and my butt definitely got bigger. I've been doing it without weights for awhile. But now I noticed that its starting to get smaller again so I was wondering what's the most effective way to do squats for a,bigger butt? how many reps should I do? with or, without weights?? Btw I'm a, female.
Please and thanks.
Thread: How to squat for a bigger butt?
02-18-2013, 09:59 PM #1
How to squat for a bigger butt?
02-18-2013, 10:36 PM #2
02-18-2013, 10:41 PM #3
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Squat as low as possible for glute/ham activation. 8-12 reps for 3 sets for muscle mass. you should be pretty gassed by 10 reps or so make sure you're using the proper weights.
1 leg press is also good for glutes. same rep range, 8-12 reps 3-4 sets (Again use a weight you are able to get at-least 8 reps with)
don't skip on doing leg abduction/adduction for the rest of the upper leg. Hitting the gluteus medius and minmus (outside portions of the butt) is as important as the maximus.
the reason it got smaller is because you were probably losing fat around that area? the butt is usually the first place fat leaves when you are in a caloric deficit.http://tiny.cc/GoldenEra
( ͡° ͜ʖ ͡°) hehe
02-18-2013, 10:55 PM #4
Last edited by davisj3537; 02-18-2013 at 11:13 PM.
02-18-2013, 11:12 PM #5
02-18-2013, 11:15 PM #6
02-18-2013, 11:30 PM #7
02-19-2013, 01:23 AM #8
02-19-2013, 04:51 AM #9
04-27-2013, 07:27 AM #10
I will say that I have noticed a great increase from atg squats and lots of lunges. (to get better movement, start with zercher squats or just plain air squats) Squats I do on a squat rack, lunges I alternate from smith machine to walking lunges. The reason is with the smith I can open my stance up wider and lean a little and it really gets deep in your booty for me! Walking lunges are just great all around, I think. I also do butt bridges! HEAVY. As heavy as I can go! Those help a lot as well. I also use the leg press for a split squat alternative. I have horrible balance so only using one leg and going deep seems to kind of imitate the movement. Also, the abductor machine! I usually do 2 leg/butt days per week...unless my body tells me I can do more. For instance, this week I am doing 3 leg days because the first one...I did two exercises and left the gym. If I am not feeling it, I won't workout because I feel like I am not fully focused and the workout is a scratch anyways. But that is just me
Now, here is my question...I am always looking for ways to add mass to my a**....I have heard someone tell me 12-15 reps is better for women and I am currently trying this. I am no body building master so I go off of what more educated people say about it and see if it works for me...however, I don't think I have noticed much of a difference lately? Maybe I will go back to 8-12 and add weight. I can't keep the same weight for the higher reps and I don't want to end up losing because of what a personal trainer thinks is correct. SO, I guess that is my question...
What is the magical rep range? If there is any.
04-27-2013, 07:42 AM #11
I also forgot deadlifts and goodmornings. Currently, I can't do deads because I hurt my back....depressing. However, goodmornings are good for upper booty building! I also use the leg strap on the cable machines and do donkey kicks? (is that the name?) I do those rarely but they do work very well. Either way you go, lift as heavy as you can lift for whatever amount of reps you need to gain...Idk that much! lol. And it will slowly grow...keep in mind, this doesn't happen over night. I eat A LOT and I am patient and dedicated. I have reached a plateau in my butt gains so I am also looking for some ways to get bigger. For now, maybe I will try upping the weight and the protein intake and seeing where that road takes me. Also, I was at a college track meet the other day and noticed ALL of the girls have donks....it can be easily assumed these are from weighted sprints or just regular sprints. I think for the summer I am going to add those once a week and see what it does for my bum.
04-27-2013, 11:45 AM #12
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