I'm noticed muscle growth in my legs and arms but after doing squats and deadlifts and weighted lunges for 8 weeks my butt seems to be staying flat. I'm thin so it's not fat flat, just skinny flat... Advice? I'm working my way up with weight and squatting / deadlifts mostly @ 45 lbs now and lunges w/ 15-20 lb dumbells. My thighs and calves are noticeably bigger but no butt... help?
02-20-2013, 09:44 AM #1
Butt still flat in 8th week of squats and deadlifts
02-20-2013, 09:47 AM #2
02-20-2013, 09:55 AM #3
02-20-2013, 09:56 AM #4
02-20-2013, 09:57 AM #5
02-20-2013, 10:01 AM #6
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Saw the title in the general forums layout. Thought I'd give me 2 cents as a guy with a squat butt.
Besides weight being a factor make sure you're getting full range of motion in your squat. Beginners tend to do shallow squats and not fully activating their posterior chain muscles.
Here's an example
Hope this helps.ATG Squat 1RM: 465lbs. Thank you Smolov.
Dirty Leb Crew
US Army Infantry 2009-2013 'Murica
02-20-2013, 10:03 AM #7
02-20-2013, 10:05 AM #8
02-20-2013, 10:13 AM #9
#1- You probably aren't lifting enough weight (if you can walk lunge with that weight, you can squat more and deadlift more)
#2- Form issue - as explained above, squatting above parallel does not do you justice. In plain terms, you aren't getting the most out of your butt. A nice ass comes from a nice parallel (or lower) squat. If you are not squatting deep enough, you probably aren't deadlifting correct either (and possibly pulling with your arms rather than using your full strength, again, not doing yourself any favours for your target area/hamstrings).
#3- Time...! It is going to take time. It can take years for women to build good quality muscle.
I would recommend Mark Rippetoe's Starting Strength book to learn how to properly squat and deadlift.
02-20-2013, 10:31 AM #10
02-20-2013, 11:25 AM #11
First, what Sonti said. You have to lift heavier to actually stimulate muscle growth.
Second, are you eating in a surplus? Muscle doesn't grow without calories.
Third, do you have any idea how long it takes a woman to gain a lb of muscle? Like 2 months, and that's if you do everything right.squat - 225
bench - 145
deadlift - 275
press - 105
"if the bar ain't bendin', you're just pretendin'"
02-20-2013, 03:21 PM #12
02-20-2013, 04:27 PM #13
02-20-2013, 04:46 PM #14
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1. Body for Life is amazing for eating. Completely changed my life when I was younger. But... It was when I was fat and just looking to not be fat. I outgrew the program once I lost weight. It's just not built for strength training or muscle gains. He has good ideas about nutrition, but the workouts... meh.
2. I often find myself not fully utilizing my ass when I squat, even though I go deep and lift heavy. Go below parallel and remind yourself to use your entire posterior chain. Like others have said, definitely pick up Starting Strength - that one changed my life, too."The greats weren't great 'cause at birth they could paint, the greats were great 'cause they paint a lot."
Bench: 150x1 (Goal: 150x5)
Squat: 225x1 (Goal: 225x3)
DL: 250x1 (Goal: 250x3)
02-21-2013, 05:25 AM #15
02-21-2013, 07:53 AM #16
Recommend checking your posture. Folks with flat butts commonly have a flat back (specifically a decrease in the lower back curve (lumbar lordosis)) and/or posterior pelvic tilt. IF your body has either one, add appropriate exercises (do a search for them) to try correcting the problem as best as possible.
Prior to increasing weights, work on your squat depth. Start with bodyweight only if necessary. People, who live a western lifestyle, typically have some weak muscles in their butts. IMO the easiest way to locate them is to do bodyweight squats even lower than Jaime in the above photo. Aim for about an inch or so off the ground. Whatever feels sore needs some rehab time to be strengthened so they aren't overpowered by surrounding stronger muscles. Doing this will give your butt some shape.
Diet is an important component too. Be sure you're eating enough calories and protein to build muscle.
02-21-2013, 08:23 AM #17
02-21-2013, 10:19 AM #18
There are other great movements that target your glutes too- Barbell Glute Bridges and Barbell Hip Thrusts. This won't load your back either. Bret Contreras talks about many versions to help with your glutes
02-21-2013, 10:46 AM #19
As you progress lower and lower, use an already mastered higher level or two for warm-up. If your butt gets really sore, slow down a bit to give the weak muscles that were woken up some time to strengthen. You also need to stretch your legs regularly, particularly the lower part.
Once you're able to achieve deep depth, now it's time to add weight. Start out with light dumbbells or plates, say 5 lbs. Work up towards doing 2 work sets x 12 reps 3x/week. When that becomes easy, bump up the weight. Rinse and repeat. Before reaching 40 lbs, your butt should already have some nice shape assuming little to no flat back/posterior pelvic tilt.
Increasing weight on whatever glute exercise is a far distant second to locating and strengthening any weak butt muscles. They are what stand in the way of achieving a nice shape.
02-21-2013, 10:47 AM #20
Going to offer a different perspective here, but everything above is definitely applicable too.
I'm a physical therapist, and see a lot of people with glut inhibition issues....I would guess that is a big issue due to your mentioning sciatica. Do you feel like your butt is working during your workouts?? Or do you feel like it is all burning quads?
Talk to your muscles...it works. Make sure you're telling your butt to do most of the work - you may feel an immediate difference in the exercise.
02-21-2013, 10:52 AM #21
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02-21-2013, 03:25 PM #22
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I just want to say thank you for posting this. I'm BRAND NEW and I have had a flat butt my entire life. I have wondered how long it would take me to notice anything so I'm almost happy to have my bubble burst now instead of a month from now when in not seeing the improvement I want. Best of luck girl on your waver weights.
02-21-2013, 04:30 PM #23
It takes time to a build a booty, especially if you haven't got much there to start with. I didn't notice mine rounding out until about 6 months to a year in. Was worth the wait though. I'm a fan of split squats and glute bridges in addition to squats/deads.I have a vagina so its not my fault I'm a pussy.
There's always room for one more blade, there's always strength for one last breath.
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