Everyone wants to have that killer butt; however, you can’t just get great glutes by clean eating and a few bodyweight squats. It takes time and determination to get the best-looking butt in the gym. If you want to know how to build a great backside without any weird tricks, then here are a few tips for you.
Let’s look at some butt building myths. Everyone has an opinion about building a great butt. Unfortunately, many of them are wrong and harmful. They offer incorrect and unhealthy ways to shape your backside. Here are some of those butt building myths.
Glutes Cannot Be Crafted with “Spot Reduction” Cardio
For many people, they turn to the cardio machines, like the incline treadmill, to bulk up their backsides. Many trainers want you to believe that by sculpting and isolating those muscles, your backside will be leaner and more defined. Unfortunately, you can’t just trim body fat in a specific area of your body. When you are in the gym, you can build your muscles and burn off calories. While that can help with fat loss, it isn’t burning off specific areas of fat. You are just reducing the level of fat in your body.
As you workout, your body is fueling an internal weight loss environment, and it reduces the amount of fat in your entire body. This process can lead to shedding fat throughout the whole body and not just in one area. If you have done a ton of crunches but never tighten up your abdomen, then you can blame that process for your flabby tummy. You can spend all day at the gym crunching your glutes, but that alone will not lead to the shapely backside of your dreams.
Sprints Are Not Great Butt Building Exercises
If you look at a sprinter’s butt, then you know they have a well-defined backside. For that reason, many people think that running is a great way to build up your butt. However, for the most part, that is wrong. Many runners will lift weights to build their physiques. Sprinting does build up the glutes, but it is not the only exercise that you should focus on during your workouts. For better results, you want to add resistance training to your routine.
If you want to add sprints, make sure to watch out for the higher risk of injuries. You can over-train your body by adding a high-intensity workout like sprinting.
You Don’t Need Any Specialty Exercises to Build a Great Butt
You might have heard the term “muscle confusion.” This piece of marketing has been around as long as diet powders and pills. It is a term that just will not go away. However, there is no benefit to frequently changing up your workout routine.
In some cases, it can do more harm than good. If you want to develop your muscles, you want to work out until your muscles have failed. When you are doing a few “butt builder” exercises, you need to work out until the muscles begin to burn.
You should also know that the gluteus maximus is only one muscle. There is no such thing as the lower or upper regions of the glutes. If someone is trying to tell you about these specialized muscle groups, then they are not giving you the right advice to build your butt. You need to focus on strengthening the gluteus maximus muscles, along with the hamstrings. With those types of exercises, you can create a better butt.
The Basics of Butt Building
People make a lot of mistakes when trying to build a great butt. They either do the wrong exercises, or they try to add too much high-rep training. You want to avoid spending too much time on the machines, or you will only add a temporary boost to your bottom. If you’re going to hit the gym, then you need to train to get stronger.
For those that want to build up muscles in an effective way, you must focus 80 percent of your training on weightlifting. Heavy barbells and dumbbell squatting should be the main focus of your routine. You also want to add in some glute kickbacks, split squats, and hip thrusts as well. If you can do those exercises, you are on your way to a better-looking butt.
The Fast Track to a Bigger Butt
Let’s talk about your diet. We all know that exercises alone will not help you achieve that fantastic-looking butt. Your success strictly lies with your diet. Every workout needs the right fuel so that you can improve your body composition. By managing your diet properly, you can turn your body into a fat-burning and muscle-building machine. You want to eat a properly balanced diet that will give you enough energy to boost your workout. Make sure to choose plenty of vegetables and lean protein to fuel your body.
If you have ever searched the internet for “best butt exercises,” it can be overwhelming. Everyone has a plan to get you the best-looking butt. There are some exercises that you will want to include in your routine, and they include:
- Hip Thrusts
- Glute Blasters
You can forget about those other fancy exercises. With these simple workouts, you can get stronger and build up your butt muscles. Let’s look at the benefits of these exercises.
You might not like them, but squats are one of the best exercises to get that killer physique. That single movement is enough to build your muscles and improve body strength. If you want a firm tush, you better start hitting the gym with some squats.
Before you squat, there are some things that you should know. Everyone should remember the basics of the proper squat. You want to squat deep to make those glutes work harder. With a deeper squat, you will make your butt and legs work for the maximum benefit. You want to have a broader stance in the squat too. Some research has shown that squatting with heavy weights can increase the activation in your glutes and quadriceps. You should aim for a stance that is about 125 to 150 percent of your shoulder’s width.
If you only have time for one exercise, then you should add in some deadlifts. This type of exercise trains all the muscles in your body for added strength and power, including the glutes and hamstrings. The deadlift might seem like an easy exercise to master, but you need some practice to get the right form.
There are several deadlifts that you could add, including sumo and conventional deadlifts. They are both equally good at shaping your butt area. If you want an added benefit, the traditional deadlift does increase your range of motion. When you are practicing your deadlifts, you will want to activate your entire glute area. Make sure to squeeze your glutes as you lift. You should feel the burn in the upper half of your glute area.
It is crucial to avoid over-extension during the exercise. You can run the chance of lumbar injury and reduce the activation of your glutes. During the deadlift, you never want to puff out your chest with the shoulders back. This position can lead to injuries as you work out.
The hip thrust is one of those exercises that can be awkward to perform. However, it is one of the best exercises to strengthen and shape your glutes. This exercise has many variations, and you can complete them with barbells or bands. You might even add in the single-leg thrust for a more varied workout.
Many people do not add in lunges as a part of their butt exercises because they fail to see their benefit. Research is showing that the glutes are essential to pull you back into a standing position. For some people, they may have issues with weak knees. You can always try a reverse lunge, which is a little more comfortable for that area. If you want to add a challenge to your workout, try adding some barbells or dumbbells to the exercise. With that added weight, you can add more resistance to the lunge.
If you head off to the gym, you might be tempted to try out the machines. However, most workout machines are bad for your routine. You can get more out of your workout by adding in some free weights. That doesn’t mean that all machines are horrible. The “Butt Blaster” is one of the few pieces of equipment that can deliver on its name. This machine allows you to target those glutes safely, and its movements cannot be replicated with only free weights.
Time to Hit the Gym
By now, you have an idea about exercises to add to your butt building routine, along with the right approach to workouts and the physiology of muscle growth. You need to take this advice and hit the gym to pump that butt.
You should plan on hitting the gym for the next 30 days with a focus on maximizing your glute growth. While you don’t want to forget about the rest of your body, you need to focus on your posterior for at least a month. For that reason, this plan is designed for only 30 days. Once you have finished the month, you can go back to your regular gym workouts.
- Day One: You want to warm up with three sets of barbell back squats for 4 to 6 reps. Once you have finished, you can work on deadlifts for three sets with 8 to 10 reps each. Finally, make sure to complete the barbell or band hip thrust for three sets of 8 to 10 reps.
- Day Two: You need to start with three sets of an incline barbell bench press for 4 to 6 reps. Complete three sets of the close-grip bench presses for 8 to 10 reps. You can finish off the routine with a seated or standing military press with three sets to bodyweight failure.
- Day Three: You can focus on three sets of deadlifts for 4 to 6 reps. Make sure to add in three sets of barbell or dumbbell lunges for 8 to 10 reps. You will cap off the day with three sets of single-leg hip thrusts or glute bridges until bodyweight failure.
- Day Four: You can take a break for the day because you have earned it.
- Day Five: You need to start the session with three sets of barbell back squats for 8 to 10 reps. If you are working out at the gym, you can add in the Glute Blaster machine for one set of 8 to 10 reps. For those working out at home, hip thrusts for one set will be just as effective.
- Day Six and Seven: These are your designated rest days.
During this time, you will want to chart your progress. You should always take measurements of your body and butt. These measurements will allow you to see your progress towards a better-looking butt. While you are working out, you want to push to almost the point of absolute muscle failure. However, you don’t want to exert muscle failure consistently. You should never train for failure for more than two to three sets per workout. For any workout with heavy loads, exercising until muscle failure can be dangerous. You need to listen to your own body and find the right routine for you. Some programs can work for others, while they might be too much for your own body.
If you love to add cardio to your routine, you can still do it on the butt-busting plan. It is an excellent idea to incorporate cardio with your weightlifting. However, since you are working out the lower body, you will want to take it down a notch for the month. Cardio can cut into your recovery time, and it can be harmful to your body. You should stick to a few hours of light rowing, cycling, or walking throughout the week. High-intensity training will be too much to tackle during this time.
Do I Need Supplements?
Along with the right diet and training, you should think about supplements. While some supplements want to make promises about a quick way to build a great butt, Gaspari’s products can play a vital role in losing fat and strengthening your muscles. Many of their products are made with natural substances scientifically proven to help you lose fat, increase strength, and provide muscle growth and strength. You might be confused about which supplements to add to your diet. Here is a brief look at some butt building supplements for your body.
You can find creatine in your body. This substance is naturally-forming, and it can also be found in red meat. This substance is probably one of the most researched in the world, especially when it pertains to sports supplements. Almost all studies have shown that creatine can help improve anaerobic endurance, build muscle, and reduce muscle damage. If you want to build a better butt with weight-based workouts, then creatine will be an essential substance in your diet.
Many people believe that creatine is bad for your kidneys. Those side effects rumors have been around for years. Scientific research has disproven those claims. In a study with healthy participants, there were no short or long-term side effects with prolonged use of creatine.
If you want to try out a creatine supplement, make sure to reach for Gaspari’s Pure Creatine Monohydrate. This specialty creatine formula is an essential part of a strength training program. These amino acids are designed to support skeletal muscle strength and volume. You can mix one scoop of powder with your favorite beverage for 5 grams of pure creatine power.
We all know that protein is essential for any workout. If you want better-defined muscles, you should think about adding some protein powder to your routine. You need protein to maximize your muscle growth, and it can be impossible to get all the necessary sources just from whole food products. For that reason, you need to choose a protein supplement from Gaspari.
If you want a proven protein product, make sure to grab IntraPro. This formula is made from high-quality whey protein, whey protein isolates, and whey protein concentrates. Gaspari has created the formula with the most recent scientific data to give users immediate and time-release amino acids to their muscles. Each serving provides you with high levels of essential amino acids, branched-chain amino acids, and nonessential amino acids to help with protein synthesis and nitrogen retention. You can get all these great benefits with no filler, low sugar, almost zero fat, and no amino spiking. This great-tasting formula was created for athletes in mind. You can choose IntraPro in a vanilla milkshake or chocolate milkshake flavor.
Before you start your butt building workout, you will want to grab a pre-workout supplement to fire you up. However, you need to choose the right one for your workout. Most pre-workout drinks feature only small doses of nutrients but are filled with ineffective ingredients. In fact, many of them will not help you with your workout. Most pre-workout drinks don’t even have caffeine to kick-start your training. They are just a fancy energy drink in a pretty can. In that case, you might be better off drinking a cup of coffee.
With some other products, these pre-workout drinks may contain stimulants that have been banned. One popular drink even had an ingredient that was similar to methamphetamine. It can be hard to find the right pre-workout supplement that doesn’t rely on stimulants but also features natural and safe ingredients.
SuperPump MAX is the product for you. Gaspari designed a formula that can help you fuel through your workouts. It was created to give you more powerful pumps, intense energy, and assist with muscle anabolism.
In the SuperPump MAX formula, some minerals act like electrolytes to help you maintain hydration and muscle function during your workout. Calcium, potassium, sodium, and magnesium are all critical to this process. The SuperPump MAX formula uses vitamin B12, B3, and B6 to ensure that your body properly absorbs the formula. In addition to that, these B vitamins are vital to the synthesis of new red blood cells, which carry oxygen to your muscles. These vitamins also help with energy metabolism and repair of the damaged cells.
SuperPump Max can also help with:
- Supporting endurance capacity
- Promoting nitric oxide levels and vasodilation
- Increasing endurance capacity
- Fighting muscle fatigue and soreness
You want to add SuperPump MAX as a dietary supplement to your workout routine. You can add one to three scoops to cold juice or water about a half-hour before your training. If you are a first-time user, make sure only to use one scoop to allow your body to acclimate to the nutrients in the formula. For those who are caffeine sensitive, you can use one scoop to assess your tolerance. SuperPump MAX is designed to be used on your training days only.
With Gaspari’s pre-workout supplements, you can experience that rush of energy and boost to your performance without any of the side effects of other products.
Get That Bigger Butt
Once you know the secrets, you can achieve a bigger and better-defined butt. There is no magic formula to pump up your backside. You must concentrate on heavy lifting and do the right exercises that focus on the butt. Like with any workout routine, you should eat the right foods, get enough sleep, and take the best supplements for that added boost. With the right tools, you can get a well-defined butt on your body in no time.
To learn more about butt building exercises or supplements for your workout, make sure to follow Gaspari’s Facebook page.