How to build muscles in the buttocks

Any girl looks at the two main parameters of a man: shoulders and buttocks. It has long been established by experience that within the first second, a glance “runs” over a man’s body, assessing the width of the shoulders and the beauty of the buttocks. Of course, in this case we are not talking about excessive thinness and excessive fatness. The “rear” of a man should be pumped up in moderation, because only in this case you can count on the woman’s appreciation of you. It has long been known that thin buttocks are a sign of “frailty” and “weakness”, and overweight – or excessive “pumping”, or love of food. In general, the best option is acquired only when a man goes in for sports, looks after himself. The best one is in the gym, where all conditions are created for the “construction” of the buttocks-dreams.

If you want to acquire a decent “rear” appearance in your arsenal – we offer you unique training methods, a set of exercises that will help you pump up the muscles of the buttocks in a fairly short time. The main thing that is required of you is perseverance and desire to achieve the goal, you will get everything else in training.

In general, the concept of “buttocks” is a rather complex combination of various muscles, which represent completely different standard sizes. In total, there are three basic concepts: large, medium and small gluteal muscles. It is they who are called upon to help the quadriceps itself produce the extension and turn of the hip. Moreover, their main task is to extend the torso from an inclined position. It should be understood that weak, non-pumped muscles of the buttocks prevent you from obtaining high results in certain exercises associated with these muscle groups.

So, for example, if you decide to do a fairly common exercise for squats with a barbell, but it turned out to be extremely difficult to get up, devote additional time to training the muscles of the buttocks. The muscles in this area are directly responsible for the strength of a person in the thigh region, since they contribute to the connecting links to transfer forces to “lift”. In other words, leaving the muscles of the buttocks unattended is tantamount to weakening the lifting effort itself by about a third.

How to build muscle in the buttocks: some important information

Today’s lifestyle forces each person to spend a lot of time at the office desk. We have to work in a sitting position for several hours every day. Such things have an extremely negative effect on the condition of the muscles of the buttocks, since in this case, pure atrophy occurs. The muscles are constantly relaxed, they are tense very rarely. If you spend several hours at the table without getting up, the buttocks begin to get used to inaction, which will certainly result in the degenerative consequences of muscle tissue. Ultimately, there is a chronic loss of body vitality and tone.

If you decide to visit the gym after 30 years, at the very beginning, as many experts in this field advise, you need to start “pumping” the buttocks and hamstrings and only then – the quadriceps. You need to understand that the reverse order will be ineffective. The buttocks, by their very nature, are one of the main accessory muscles when doing squat exercises. The ineffectiveness of the development of the main link will not allow you to build up the necessary level of intensity, which makes it possible to gain an increase in quadriceps mass and strength.

Newbie athletes often make the mistake of doing barbell squats from the very first workout. Months pass, and the result stands still. Progress is not to be seen, and many are beginning to ask the question “How do others pump up the muscles of the buttocks?” The answer to this simple question lies in the training technique. Muscles are pumped up in the same way, but in the case of beginners, exercises are done, as they say, “half-hearted”. In order to “work” with serious weights and force the muscles to strain properly, it is necessary to enlist the support of the underlying muscles, which we talked about just above. Without them, doing barbell squats in the early stages is not effective. In order to successfully pump up the muscles of the buttocks, it is advisable to perform exercises with the muscles of the thigh.

How to build up the muscles of the buttocks: training program

As we already said, everyone wants to have an attractive ass. Both men and women often pay attention first of all to this place at the first meeting, because in this way each of them as it were assesses what a person is “worth”.

The main exercise in our training program is the Dumbbell Deadlift.

Note: Don’t swap dumbbells for barbells! Once you try this exercise, you will find that the dumbbells help you more effectively “feel” your buttocks at work. This fact is explained by the fact that there is some difference in the biomechanics of the exercise, if it is performed together with various apparatus. Exercise performed with a barbell mainly strains certain extensors of the back. Dumbbells, on the other hand, force the muscles in the back of the buttocks and thighs to work.

We recommend that you use a method called “pyramid”. This method is notable for the fact that the approaches to the exercise are performed stepwise, gradually increasing the weight. The last approach is the most difficult both in execution and in the weight of the shells.

The second exercise is called the Leg Press. A variation of this exercise that is most effective for the buttocks is doing a press with one leg. This type differs from the standard one in that all the weight goes to one leg, which causes the maximum load on the muscles of the buttocks.

Note: As a rule, the next day after such a workout, the priest will be extremely painful, and it will not be so easy to walk. However, do not be alarmed, remember that your muscles transform and over time they respond to your efforts, gradually becoming round and elastic.

Subsequent exercises are auxiliary nuances, the task of which is to isolate the results of the training. In this case, you need to understand that all the significant load on the muscles of the buttocks goes to the first two exercises, and everything else is just an addition.

Complete buttock workout program for one day

Dumbbell Deadlift

Stand up straight with the dumbbells straight in front of you. The back must be kept straight, then tilt the body parallel to the floor, stretch your arms and keep it straight. The next step is extension. Gradually bring your back to the starting position, keeping your arms straight. The main thing in this exercise for the muscles of the buttocks is that the back must be flat, since with a rounded posture, all the load goes to the muscles of the extensor of the spine.

Leg press

Lie down on the machine. Place your feet on the “cart” platform. Begin to gradually bend your legs to a certain point, after which return it to its original position.

Note: To increase the effectiveness of the load on the muscles of the buttocks, place your feet towards the top edge of the platform.

Raising the buttocks (Bridge)

Lie with your back on the floor. Stretch your arms out to the sides of your torso, knees bent, feet shoulder-width apart. As you exhale, pushing off the floor with your feet, lift your hips up, making a powerful lunge up your pelvis. Keep your back straight. Hold this position for a few seconds.

As you inhale, slowly lower your hips to the floor, returning to the starting position.

Hold this position for a few seconds.

Swing back with a bent leg

Get on all fours on the floor, rest your hands and knees. The left and right legs must be taken back in an ascending direction. Change legs after reps are over.

Hyperextension

Take the desired position on the simulator. Press your calf muscles into the cushions of the simulator, move your arms behind your head and cross them. Start slowly lowering the body to the floor. At the end point, you will reach an angle of 90 degrees. After – raise your torso to the starting position.

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