The bubbliness. The peach emoji. The head-turner. The first-class @ss. Every guy and gal in the gym can appreciate a gravity-defying butt, yet it eludes so many. Best-butt-exercises-of-the-week articles and workouts won’t cut it. Neither will an absurd amount of cardio every day. You don’t need a laundry-list long of exercises either, only a selective few. Listen up and read on, because I’m going to teach you all you’ll ever need to know about how to build the best butt ever.
When it comes to building a head-turning butt, there are countless mistakes that can be made. Most workouts will take you through a lot of isolation exercises and high-rep training, which is probably the most common mistake. Wrong exercises and wrong execution will only leave you disappointed and exhausted. Don’t spin your wheels. There are principles. Let me introduce to you the five commandments of booty-building:
- Thou shalt focus on compound movements.
- Thou shalt lift heavy
- Thou shalt get stronger
- Thou shalt not diet
- Thou shalt increase frequency
So let’s get into it.
Commandment #1: Focus on compound movements. Your workout should be composed of squats, deadlifts, hip thrusts, lunges, and Romanian deadlifts. Here’s a sample workout for you, going in order:
–Barbell squat: 3 sets 6 to 8 reps
–Sumo deadlift: 3 sets 6 to 8 reps
–Hip thrusts: 3 sets 6 to 8 reps
–Romanian deadlift: 3 sets 6 to 8 reps
–Optional: dumbbell lunges: 2 sets 8-12 reps
When you hit the top of your rep range, add 5 to 10 pounds, then work your way back up to the top of the rep range.
The main driver of muscle growth is progressive overload. That is, getting stronger over time. Six to eight reps will have you lifting plenty heavy, but if you want to go heavier, work in the four to six rep range (if it’s comfortable for you). As mentioned before, once you hit the top of your rep range, add weight, and work your way back up. Which leads to commandment #3: Thou shalt get stronger.
Getting a pump with some light weights isn’t going to get you the butt you oh so desperately want. As mentioned in commandment #2, progressive overload is the main driver of muscle growth. Get stronger over time, and your booty will grow.
Say it with me: I will not diet. For your butt to grow, a calorie surplus is most certainly necessary. Your success or failure will ultimately come down to how well your diet is structured. Eat in a small calorie surplus (200 to 300 calories), track weekly progress, and eat enough protein every day. The best way to make sure you’re on point is to either create your own meal plan or to track your macros every day. This can be meticulous, and a more sustainable way to is to diet is to just track protein and calories.
Increase frequency. Still, do what’s sustainable, but if you can handle it, try training lower body two to three times per week. If it’s too taxing, then cut back. Listen to your body.
Take Home Message
These tips are all you’ll ever need to build the booty that you long for. No more “best butt workouts of the week,” no more muscle confusion or any other bullcrap. Stick with the routine, get stronger, track your workouts, eat correctly, and you’ll make incredible progress just with this simple plan. As always, stay strong.