6 Tips for Getting a Bigger Butt Faster
In a world where we can get mostly whatever we want, whenever we want, the world is full of instant gratification. Unfortunately, our physiology doesn’t work that way.
When you want to make a big change to your physique, it takes some time, hard work, and patience.
Related - A Perfect Butt in 12 Weeks
The great thing, though, is that you can speed up your progress significantly by using some smart training techniques. No, this isn’t going to be your “golden ticket,” but getting a bigger butt faster is all about doing the right exercises and performing them correctly.
In order for you to get a bigger butt that is aesthetically pleasing, you’re going to need to build some muscle. Period.
No, you won’t get bulky, no your muscle won’t “turn to fat” if you miss a training day, and while you can’t expect huge changes overnight, this will get you closer to your goals faster.
So let’s jump into the tips for getting a bigger butt faster.
How to Build a Bigger Butt
#1 – If You Want Size, You Need Muscle
Like I said before, unless you want a flabby and soft behind, you’re going to have to build muscle. You want that firm, round, lifted rear end that looks great both dressed and undressed, right?
In order to achieve this, you’re going to have to build some muscle.
Lifting weights at the proper intensity will cause micro-tears in your muscles. Your body then rebuilds these muscles to be bigger and stronger. The more often you train, the quicker you can gain muscle — as long as you can recover and you eat nutritious foods.
You’re going to need to allow at least 48 to 72 hours between training sessions so your muscles can adequately recover.
#2 – Your Body Type Will Play a Role
You can control what you eat and how intense you exercise, but you cannot control your body type.
Set realistic goals and know what your body type is. You may or may not have to make some significant changes to your musculature. You may or may not need to have an extremely structured workout routine, meal prep all of your meals, and keep a variety of supplements.
For some, putting on muscle is easy, however, losing body fat is a struggle.
Learn your body, accept your body type, and learn to work with your body type to achieve your results. Nothing is impossible — it simply may take more work than someone else.
#3 – Use Free Weights
If you truly want a nice behind, you’re going to have to lift free weights.
Body weight exercises are great for building strength and toning up, but they simply won’t cut it if you want your results faster.
Generally speaking, lifting anywhere from eight to 12 reps per set is enough to keep the intensity levels high. Choose a weight you can safely lift for all reps.
When you first start lifting, it’s more important to learn the exercises and perfect your execution before jumping into heavier weights. If you simply start lifting heavier and heavier, eventually your bad habits and bad form will catch up to you in the form of an injury or a plateau.
Seriously, if you are new to lifting, don’t be a hero and try lifting as much as you can as soon as you can. Start with the bar and gradually add weight as your form improves. This is an important part of your journey because learning to train properly and remain injury-free is the secret to a long life of health.
I mean, you can’t really build a bigger butt if you are injured.
#4 – Train With Intensity
If you want to progress and build muscle quickly, training with the right intensity is key. In order for you to encourage hypertrophy, you need to choose a weight that properly fatigues your muscles and you can safely perform that weight for at least eight to 12 reps per set.
Along with intensity, volume plays a role in how fast you can build muscle. That means you'll need to aim for three to five sets of eight to 12 reps per exercise you choose.
You don't need to train yourself to death, but you're going to have to put some sweat into the game.
#5 – Choose Effective Exercises
Now that you see how important it is to lift weights and perform enough repetitions so that you can encourage hypertrophy, what exercises should you use?
When it comes down to exercises, you need to forget about glute exercises that don't give you results. The exercises below are highly effective at activating your glutes and providing you with a solid strength base to improve.
When it comes to building a bigger butt, choosing effective exercises and performing quality reps gets you further than simply adding more weight. So, learn how to properly perform these exercises and start making some progress.
There is not a better exercise for building a bigger butt than a barbell back squat. Learn the technique without any weight and slowly increase the weight. For practice, you could hold a dumbbell at chest level for a goblet squat, you could hold onto a power rack as you perform bodyweight squats, or you could put a barbell on your back and learn.
Squats are hands down the golden-standard for building the bigger butt you want. Don't follow fad exercises on Facebook — perform squats and get real results.
Whether you are 65 years old and want to build some strength, or you are a 19-year-old looking for a neck-breaker of a butt, step ups are great for any level of fitness.
Grab a dumbbell in each hand and step up onto an elevated object. Ideally, you should use a plyometric box or a box built to be stepped on, but stacking a few 45-pound plates on top of each other can work as well.
The higher the step up, the more of a challenge it is. Slowly increase height as your fitness level increases.
Lunges, both weighted and non-weighted, improve your overall mobility and strength and sculpts a bigger butt.
Other Notable Exercises
- Hip Extensions
- Conventional and Sumo Deadlifts
- Stiff Leg Deadlifts
- Romanian Deadlifts
- Good Mornings
- Glute Ham Raise
- Reverse Hyper Extensions
#6 – Choose Better Foods
When it comes to building the butt of your dreams, you're going to have to make some sacrifices. No, you aren't going to have to starve yourself, but you're going to have to make better choices. You know that lunch you ate from the gas station?
What purpose other than filling your belly did it serve? Did those chips have the protein you need to build a bigger butt?
When it comes down to nutrition, a lot of people think you have to stick to salads and starvation to see any results... and that's far from the truth. In fact, the ones who do achieve their weight goal with this method are the ones that look the most unappealing.
You know, skinny-fat, no muscle definition, may have looked better at a heavier weight. This is why muscle is important. So, in order for you to build lean muscle while burning any excess body fat, you're going to need to fuel your body properly. If you truly want to improve your health, cooking is how you will achieve that.
Next time you grab for a bag of chips, ask yourself if you've eaten anything with vitamins and minerals. Did you eat any fruit or veggies? Did you eat any protein today?
You don't have to give up your favorite foods, you simply need to change your nutritional priorities a little bit. The 80/20 rule is great — 80% of your calories come from nutritional sources, while the other 20% can come from whatever. So, on a 2,000 calorie diet, 1600 calories should come from nutritional sources, while 400 calories can come from what you love.
And you'll see results.
So what types of foods should you eat? Here's a short list of some of the best sources of each macronutrient.
- Fish - salmon, tilapia, tuna
- Beef - ground beef is cheap and easy to cook
- Chicken - boneless skinless chicken breasts are the most popular, but boneless skinless chicken thighs are amazing
- Pork - pork loins are so cheap and flavorful
- Turkey - try some ground turkey and use it instead of ground beef
- Whole Eggs - cheap, quick, and a solid source of protein and healthy fats
- Cottage Cheese - an underestimated protein source
- Whey - a solid whey shake can provide you with plenty of protein and other vitamins and nutrients
- Rice - brown, white, black, jasmine
- White Potatoes
- Sweet Potatoes
- Avocados - put them on everything
- Dark Chocolate
- Whole Eggs
- Fatty Fish
- Nuts and Seeds
- Coconut Oil
- Olive Oil
- Full-Fat Yogurt