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Barbell exercises build big butt muscles.
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Most folks would love a high metabolism. However, if the shape of your butt is suffering because your body burns through a heck of a lot of calories every day, you need to get on a butt-building program. A bigger-butt plan must incorporate exercise routines that utilize heavy weights and a nutrition regiment with plenty of calories to support your workouts. At least half of the exercises you do to get a bigger butt must incorporate a barbell because barbell exercises enable you to lift heavier weights compared to dumbbell exercises.
High and Round Routine1.
Begin your butt-building routine with exercises in which you move your hip joints through a full range of motion, engaging your glute muscles as much as possible. Such exercises include barbell straight-leg deadlifts, barbell stationary lunges, dumbbell stepups and reverse hyperextensions.
Make the mind-to-muscle connection for every exercise, visualizing your glutes raising and lowering your body.3.
Complete six sets of six to 12 repetitions for each butt-specific exercise. Use heavy weights such that the last two reps in each set are challenging.4.
Perform your butt-focused, lower-body routine one day per week at the beginning of the week so you have plenty of energy for an intense workout.5.
Ease into your workouts for the first two weeks with moderate weights and three sets to reduce your risk of severe muscles soreness.6.
Keep a workout log with exercises and resistance used to ensure you are gradually using heavier weights.
Build-A-Booty Meal Plan1.
Multiply your weight in pounds by 20 calories if you're a woman or by 23 calories if you're a man to determine the number of calories you need to eat every day to maintain your body weight. Add 700 more calories to calculate the number of calories you should eat every day to gain muscle and build your butt.2.
Eat 1 ВЅ to 2 grams of protein per pound of your body weight. Protein is made up of amino acids and is essential for the creation and repair of muscle tissue, which is necessary for muscle growth. Include this protein as part of your overall caloric intake.3.
Consume a protein shake immediately after your weight-training workouts to enhance muscle growth, including growth of your gluteal muscles. Blend together 1 ВЅ cups of skim milk; 48 grams of whey protein powder; 1 small, frozen banana; and 1 cup of cubed, frozen pineapple.
- Exercise bench
- Reverse hyperextension machine
- Skim milk
- Whey protein powder
- Refrain from high-intensity and long-duration aerobic exercise while building a bigger butt. Challenging cardio sucks up the calories your body needs to build muscle, especially if you have a high metabolism.