Ever looked in the mirror and just wish there was a bit more 'junk in the trunk' so to speak? If so, I am going to share the tips and tricks to building a booty. Overtime, big bums have become more and more popular, as we move through different body ideals throughout the decades. So if you are wanting to build your backend keep on reading!
(I no longer have the fringe)
Muscle building. To dive deeper into building a bum first we have to look at building muscle. What do you know about muscles in general? Here are some brief facts to gain a bit of background;
Muscles are very dense and comprise of 40% of our weight (therefore weigh more)
Hypertrophy training: this consists of reps within the 6-12 range with 1-2 mins rest between sets.
Strength training: this consists of reps within the 1-6 range with 3-4 mins rest.
The largest muscle in the body is the gluteus maximus.
Muscles are made up of cells called muscles fibers.
So now we have some background lets have a look at what happens to muscles when we work out. Both hypertrophy and strength training recruit different muscle fibers to generate force, therefore work different parts of the muscle. Hypertrophy training helps increase the size of muscles whereas strength training helps generate greater force from the muscles. However, it is important to focus on both types of training as they both aid in overall muscle growth.
What is progressive overload? This is when the weight and volume of training is increased overtime. Progressive overload is imperative when looking at building muscle as overtime this will help build muscle. I'm not sure if you know but when you workout in weight training you are actually tearing the muscle. Nothing major (don't worry), but there are microscopic tears that happen within the muscle which cause the muscle to repair and build back stronger. Therefore, when weight training you are tearing and rebuilding your muscles to become stronger.
Still with me? I know it's a lot to take in so I will put it in simple steps at the end don't worry.
Now lets focus on building muscle within the booty and how you achieve this. Here are some facts about your bum that you might not have known;
Our bum is divided into three muscles (gluteus maximus, gluteus medias, gluteus minimus).
Strong gluteal muscles help with balance.
The gluteal muscles help the stability of the hip, knee, ankle joints.
Who knew our bums had such a main role! Not only are they considered aesthetically pleasing but they aid us so much in general life.
So what are the main things to look at?
Eating enough!!
Weight training
Variety of exercises
Progressive overload
There you have it, see it's not as confusing when you look at it like that. So now lets go into detail.
FOOD!!! If you love your food it's good news, to build the muscle you need to be eating enough to feed your muscles. You will need to be in a calorie surplus (eating more than your maintenance calories). Now I know this can be quite scary to some people as it will mean increasing muscle mass in other areas as a result. But don't worry if you keep it under control and make minor changes you wont be 'bulky' like you think. I like to focus on mainly hitting my macros. Protein will become your new best friend. To ensure your muscles are repairing and rebuilding like they should be you NEED protein to do this. When starting out just focus on adding in some form of protein into every meal and go from there.
Weight training and varied exercises. Gone are the days when people believed you had to just squat your life away to build any kind of bum. It is important to vary your exercises …not only to keep your training interesting but to exercise different muscle fibers. Here are some of my favourite exercises; Hip thrusts (using barbell), Lunges, Leg press, Hyperextension, Split squats. I'm not going to lie I don't really like squats, I much prefer my deadlifts. I still do them as it is important to train things we don't necessarily love as well. Hip thrusts I would say are the more vital as they isolate the gluteal muscles and therefore will help build them up.
Something else I want to touch on are leg muscles. I have seen a lot of people say "I want a big bum but don't want big legs as a result." I'm sorry girls but it's just not possible. I happen to have muscly legs and I love them but you need to have muscly legs otherwise how would you carry all that bunda? Try not to worry too much about big legs, as most of lower body exercises target your legs anyway so will help sculpt them.
Consistency. Building a bum will take time so it's important to have patience and trust in what you're doing. Make sure you take some before and after pictures to compare as this will help a lot! And there you go, that's how simple it is you don't need some magical bum lifting product you just need to put the hard work in! I hope this has helped and I didn't make it too complicated (I sort of got carried away and geek'd out when I got into all the logistics lol). And as always if you need help with anything or want some more information just get in touch via my website or social media :)
Thanks for reading,
Annie
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