How long does it take to build 3-4 inch glute muscle?????
I do exercises like Squats, Lunges, Deadlifts and donkey kicks with weights. How long would it take to build big glutes and how often a week should I work out and is whey protien enough to help along the way????
Do exercises like these help in "growing" glute muscles ?
My measurements are Chest: 34 Waist: 28 Hips/butt: 38 1/2 Normally I'm pear-shaped so I'm a bit bigger on my butt, and I'm a bit curvy as well, Lately I've become a bit slimmer (I tend to gain and loss weight "easily")...Even though I do like it when I'm a bit "thicker" because since I'm "bigger" on my lower-half I feel and look better curvier... I don't like the idea of gaining weight again to be a bit bigger on my lower-half again, so I'm trying to see if I can work out to increase or "grow" in places like my glutes and thighs again... I constantly contract my glutes for as long as possible, I know this is good but probably doesn't help in increasing the size maybe just in shaping them... I also love walking and lately I've been walking a lot and while doing so I try to "force"/contract my glutes and thighs...But I've heard this makes them slimmer instead of increasing size is this true? And lastly does the "bridge" exercise help in the growth of the gluteus? In general i think my goal is to increase my lower body half overall, such as my butt, thighs and legs, but what I am mostly confused on is on if what I have described help in increasing the size of my glutes?
If I am trying to grow my glute muscles but have a poor diet (1 meal a day or several snacks) can I replace protein powder in place of a meal?
The meal frequency isn’t an issue inherently it’s just that a lot of people underestimate the amount they have to eat if they don’t track they’re macros/calories.In general if you are sendenatry aside from your weight lifting just try to eat some kind protein (meat or dairy) and vegetables like broccoli, carrots, cauliflower, string beans (low calorie high volume so you can eat a lot you should be fine and it’s proab going to be cheaper than protein powder
I am trying to gain a larger butt with only bodyweight exercises, how many reps/sets should I do?
If you want to increase the size of any muscle group, the fundamental tried-and-tested strategy is:High weight, low reps.By low reps, I mean 6–8 max, and preferably 5–6. By high weight, I mean the highest weight you can carry out 5–8 reps, for 3–5 sets, while maintaining control and good form.If you're not in control, you're not working the muscle effectively and the exercise won't achieve your goal.If you're not practicing good form throughout, see above.A muscle group should be worked once a week or twice absolute max. Wait until the muscle feels ‘energised’ again before retraining. Otherwise, you're breaking down the fibres whilst they're trying to repair and grow. Overtraining does not build bigger muscles.Do squats.This is likely to be your core exercise for working your gluteus maximus. Either using a barbell on a squat rack, or Smith machine.Eat plenty of protein rich foods (chicken, pulses, lean meat, cheese), and consider a good quality protein powder supplement for between meals.That's the recipe, now put in the Work.Edit:Your body weight isn't enough to significantly increase the size of your butt. It already deals with your body weight day in, day out and has developed the most efficient size for this task. It's the strongest muscle in your entire body - it needs far more exertion than your body weight before it will respond. See above.
The perfect muscle workout???
I have a Competitor WM 1505 home gym, it works your abdominals, chest, triceps, back, biceps, shoulders, legs, and glutes, and the weights weigh 100 lbs. in all together. I need help with my workout schedule, somebody please help. By the way I'm 13 and I'm trying to get bigger and muscular for football.I have about 2-3 hours to workout after school. I dont really want to work out my glutes (butt)
Squats aren't working my glutes?
You have to lean forward as you go down in order to keep your balance, but keep your back arched. Squeeze your buttocks as you come up. Put the bar low on your shoulders so that the bar is resting on your rear deltoids, not up on your neck like most people do. Putting your elbows to the rear will form a platform on your rear deltoids on which the bar should rest. You can look at a magazine and see how far forward they are at the bottom and how low the bar is. Look for a powerlifting pic.
Can I as a male get a big butt? Will I grow muscle on my butt if I squat every week from now on?
Ah man. I just had to answer this one.I am one those genetically curses guys with a small, flat butt. I love working out, and pushing weights, but decided beginning of last year, no more flat ass.So I did some research, and put in the work, and out of all my body parts that got some gains last year, my butt grew the most. And out off my whole body transformation, the one thing my wife couldn’t stop talking, couldn’t stop checking out and most compliments I got from her, was this new sexy assSo here is what I found:1st of all, no more butt or ass talk, its now glutes.When you have small flat glutes, it means you are hamstring dominant. Your glutes form a massive part in pushing you forward, but bad walking and running form can make your glutes almost stop working, and your hamstrings do all the work. So when you do glute exersises, make sure you dont feel anything in your hamstrings, this is VERY IMPORTANT. When you do feel in your hamstrings, stop and focus on form. Mind/muscle connection is important.When it comes to the work outs, remember this:Heavy heavy heavy.6–12 reps, go to failure, you need to tear those glutes, cause trauma to the muscle so that it can adapt and come back bigger. No pussy high reps low weights for glutes.Squeeze every rep.In the middle of the rep, before you do your negative, squeeze that but for 2 sec.Find tutorials on youtube for proper form. It worked for me.Do them twice a week.Here are the exersises I used:Hip-thrust:NUMBER 1. Your staple!!The bench press for glutes. You look stupid when you do this, but this baby. OMG puts size on your ass like non other.Kick backs (either machine or smith machine)The nr2Glute/ham raiseYou do feel in your hamstrings on this one. But focus on squeezing your glutes and holding for 2 seconds at the top.LungesThis one done wrong can result in quad fatique, but mind muscle connection for the glutes.Good luck