If there is one question I get more than any other, it is “What butt exercises do you do?” 90% of the girls I trained while I was at Golds Gym North Hollywood had one goal in common. A bigger butt.
Butts are on trend. It is incredible it happened but of course my thick thighed bottom heavy self wishes it would have hit when I was in high school so I could have skipped that whole “will eat leaves in pursuit of a thigh gap” phase.
But I always hesitate at sending girls a list of butt workouts because the exercises alone won’t get you there. Time and time again I hear “It isn’t growing!”. Well then there’s something wrong with your formula. It matters how you do the exercises (your technique), how you recover, your workout intensity and volume, and the frequency of your workouts. Get one of those wrong and you just might end up spinning your wheels for a long time. So let’s get going because times a wastin’ and booty gains wait for no one!
I. dont. care. what. anyone. says. You cannot lean out and add size at the same time. Period. “But XYZ instagram star did it!!” THEY ON DRUGZ. You can lean out and give yourself a nice round sculpted booty, but I promise you will be losing mass, never gaining (unless anabolic steroids are ur thing in which case let us know how that goes for you). But what does that mean? You have to pledge allegiance to the age old tradition, bulk and cut. That’s right, you have to start with a mass gaining period and then lean out to lose fat and reveal your chiseled physique. This is not an excuse to “dirty bulk” aka slam french fries and ho-hos for 4 months. “Fuel is fuel” Ya ya ya. But body composition matters. Enjoy some food you won’t be able to when you’re on your cut, but don’t get wild with it. (Plus adjusting to chicken breast on your cut after months of endless food pleasure will make your life a living hell.)
When I started bodybuilding in January of 2014 I was neither particularly muscular nor lean. In fact, I wasn’t lean at all.
But here’s the thing. When you bulk you will add fat. Point blank period. How and what you eat will determine the ratio of fat to muscle that you are putting on and what your body composition looks like. So knowing I already had a lot of fat to lose, I chose to cut (which revealed a very small booty) and then spent months after that bulking again to then add as much muscle as I could to my glutes. Here’s where I started when I began bootybuilding, and where I ended up after my bulk.
before is on the right…. this is 4 months of progress.
And before you freak out with the whole “omg I can’t lift omg I’m gonna be bulky omg I don’t want the arms on the left!!!” No one gets big on accident. Tell a bodybuilder you “don’t want to get bulky” and they will laugh at your face. Adding mass is incredibly difficult especially for women and especially in your upper body. I wanted to get as big as I could possibly get. It took more technique and effort than any old person lifting 12.5’s in the gym will ever “accidentally” give. You don’t want arms? Don’t lift arms.
SO BACK TO BUSINESS.
After I finished my 4 month bulk, I started cutting again. Which brings me to the next point.
The faster your weight loss, the more muscle you will lose. Why spend tireless hours in the gym putting 4+ inches on your glutes just to lose half of it in a cut? Oh, and you have to keep lifting glutes just as hard as you did during your bulk. It is not for the faint of heart. Keep a minimal calorie deficit and start incorporating some cardio. Start slow. Remember: there’s no point in a 2 month bulk because by the time you cut and lose a little muscle your size increase will be minimal. Make sure your body fat is low enough to put on some fat without having too high of a body fat percentage. My golden ratio: 15% bf or lower to start the bulk, and never more than 21% body fat before starting the cut. But that’s just me. How much muscle you put on before you hit the top limit of body fat solely depends on how hard and how smart you work.
“But can’t I lean bulk?” Ya, if you want to bulk for 8 months. GET THAT LEAN BULK BS OUTTA HERE.
So this is the evolution. Pre-bulk to mid cut.
~November 2014 to July 2015. Remember, I got thicc big booty Judy between the 2 pics.
And when I finally finished my cut a month later…
It can be done!!!!
These are the things to keep in mind before you begin your booty building adventure. Make an honest assessment. Are you ready to bulk or should you lose some body fat first? How much size do you want to put on? I always say prepare to lose 1 inch off your glutes during a cut. You want to add 3 inches overall? Make sure you hit 4 at the end of your bulk. Booty building is a science. Treat it as such. Be deliberate and wise, and don’t waste your time.
Oh, and BGOD.
(booty gains or die.)
Check back for part 2!