Butt Builder Workout

Personal training and exercise tips for building the butt you want

Let's talk squats

The squat is a great exercise. But why do you do it? What goal are you trying to achieve with it? The reasoning behind this question is there are several ways to perform a squat and each one can affect your development differently. There are also many ways to even perform the same type of squat. For example front squat: are you doing high or low reps? Are you pausing at the bottom or bouncing back up? What tempo are you moving at? How often are you doing fron squats? All these variations can change your results from gaining strength, to more muscle in your quads or more in your butt. So what is your goal with squats? Please give a reply below and i will give some tips to help get you in the right direction.

Posted 161 weeks ago
<p>You must eat a proper diet if you want to see results. This is especially true for skinny body types but all shapes have to consume enough to build muscle. The glutes are a muscle and unless you want them to shrink or stay the same you need eat! 

The exception would be women who need to lose a lot of weight (50+ pounds). Cutting down first while training the muscle is the way to go. 

For more information on diet or training programs contact us at <a href="http://www.buttbuilderworkout.com">www.buttbuilderworkout.com</a></p>

You must eat a proper diet if you want to see results. This is especially true for skinny body types but all shapes have to consume enough to build muscle. The glutes are a muscle and unless you want them to shrink or stay the same you need eat! The exception would be women who need to lose a lot of weight (50+ pounds). Cutting down first while training the muscle is the way to go. For more information on diet or training programs contact us at www.buttbuilderworkout.com

Posted 166 weeks ago
<p>Getting some hip thrusters in. <br/>
3 sets of 10 with 185 lbs</p>

Getting some hip thrusters in.
3 sets of 10 with 185 lbs

Posted 168 weeks ago

It takes more than just squats

Squats have been called the “King of exercises."  and a  new trend is to refer to a fit butt as a squat butt.  The squat and a good booty has launched a thousand memes.  All this attention is justified because it is a great foundation exercise in glute, hip and leg development. But the squat alone might not be enough to get the results you want.  Assistance exercise are needed.

When you preform a squat you activate about 21 muscles in the body.  The major ones of our concern are the glutes, quadriceps (front of the leg) and hamstrings (back of the leg). These are the areas where new development and shaping should take place.  But for some people they may use one area more than the others.  For example the front of your leg might get more developed but your glutes never change. 

The reason for this is because they are not firing correctly during the squat.  Once they do the more intense weight that can be used in a squat will help the glutes grow nicely.  The key is getting them to wake up, activate and start doing their job.  Isolation exercise is the way to go but not to the extent of missing heavy compound exercises like squats, deadlifts, lunges and barbell hip thrusters.  These exercises allow you to use a good amount of weight to force the muscle to grow while Isolation  exercises will fire up the muscle. But small exercises don’t have the correct intensity to cause hypertrophy so both are needed for optimum results. 

For more information contact us on www.buttbuilderworkout.com

Posted 168 weeks ago
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Posted 168 weeks ago

Here is a quote from one of my favorite fitness writers Charles Poliquin on glute training.

Glute training has always been a very important part of women’s exercise regimen.

“There were even fad training gimmicks looking like two ski poles. Those poles were fixed on the ground and would serve to help women do more lunges to develop those firm “buns and thighs” as the saying went in the ’90s. Glute training always had a special appeal to women….  and multi-level marketers.”

“Fortunately most to those myths and gadgets are now relegated to the garbage heap where they collect dust. But the desire for firm buttocks has kept its mystique. A simple way to develop the gluteus maximus is to alternate between two routines targeting the glutes with compound exercises. Do each routine a total of six times and you will have to shop for new pants. ”

A two to three times a week for the glutes is what we use. For more information on how to get started go to www.buttbuilderworkout.com
Posted 169 weeks ago

12 weeks to a better booty

In order to get results you need to have a plan.  Without one you could just be spinning your wheels and getting no where fast.  I’m sure that is not what you want in your quest for a better or bigger butt. But for most people that is what they are use to.

The type of plan we use is known in exercise science as “Periodization”. This is a systematic planning of athletic or physical training.   It involves progressive cycling of various aspects of a training program during a specific period.  Our plan uses 4 week cycles that are designed for your body type and starting level.  After each cycle certain variables like exercises selection and rep ranges are changed to keep progress coming. 

The basic plan we start on is a 3 cycle plan (12 weeks).  This will set your foundation for future butt busting workouts and get the ball rolling with great results as you progress through the cycles.  In 12 weeks you can reshape and add enough size to notice a difference. The only variable will be if you need a few extra weeks to learn the exercises correctly.  For example can you squat? With perfect form? If not we will need to practice, drill and stretch until you can. It might take 2 to 3 weeks until you get proficient enough where we can start adding enough intensity to produce results.  

I will be posting more info soon about different body types and what each needs to make progress.  If you want more information specific to you call or stop in.

Posted 170 weeks ago
<p>What’s your butt type and which do you wish you had? </p>

What’s your butt type and which do you wish you had?

Posted 170 weeks ago
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