Key Takeaways. The intake of protein-rich foods and complex carbohydrates can help add a layer of fat that helps you get a bigger butt. Certain foods, such as fish, quinoa, eggs, chicken, and brown rice are vital for muscle building and are recommended for getting big buttocks.
"The carbs, that's the important thing," says personal trainer Austin Dotson. "For someone wanting to increase the size of their glutes, they must increase their carb intake so they can create mass."
If you're going to start an exercise plan to build a big booty, which will require more exercise than that, you will likely need more calories — between 2,800 and 3,000 calories if you're a man and 2,200 to 2,400 calories if you're a woman.
If you want to grow your glutes quickly, you need to eat enough to support muscle growth. If you are in a caloric deficit (i.e. restricting calories or simply not eating enough), such as in a weight loss program, you may find it difficult to grow bigger glutes.
Lifting and doing strength training without adequate nutrition, especially without enough protein, can actually lead to loss of muscle tissue. Furthermore, if you aren't eating right you won't have the energy to do the workouts that lead to muscle gain.
Only regular strength training, in the form of squats, deadlifts, lunges, step ups and split squats, will build your glutes, not excessive amounts of protein. However, adequate protein, whether it's in the form of supplements or food, does play a role in the growth, repair and maintenance of muscle.
How often should you train the glutes for maximum results? The short answer is 2-6 times per week. The long answer requires you to read on, as there are variables you will need to adjust in order to optimize your recovery and ability to train effectively at a given frequency.
The secret is to target each of the glute muscles and progressively overload them with high intensity. This can be achieved within any range of reps, but you get the best muscle hypertrophy results from a rep range of six to twelve and with a heavy resistance.
Gluteus Maximus
A highly underrated and under-targeted muscle group, the glutes are easy to grow through some simple lower body exercises. Squats, lunges, step-ups, glute bridges, and resistance machines such as the leg press are all great for building your glutes.
Toning your butt and lifting it to the way you want it to look will take hard work and dedication. Consistency is key, and according to Livestrong, it can take four to six weeks to start seeing any light results. Keep in mind that it can be close to 26 weeks to a year or even longer for your butt to get larger.
Would training glutes every day be different? You can train your glutes every day, but you shouldn't if your goal is to build bigger and stronger glutes. Instead, 2-3 times a week is a better option depending on your training age.
“This includes avoiding refined and processed carbs, which can deter your buttock-toning process – white bread, french fries, chips, crackers, snack mixes, sugary drinks, etc,.
Growing your glutes isn't about stuffing your face with any food at the local buffet. You need to be strategic. And protein intake is one of the essential macronutrients to get right. If you don't eat enough, you'll struggle to grow your glutes regardless of how hard you train.
Numerous studies show that when working out we should aim to get between 0.75-1 gram per pound (1.6-2.2 g/kg) of body weight in order to build muscle, including the glute muscles. So a 200lb individual would need 150-200g of protein daily to build the booty.
Inadequate food intake makes it nearly impossible to increase muscle strength or add gainz. The lack of energy from under eating can drastically reduce your training power. When you're under-fueled, it may feel like you're training intensely, but your power output is actually much lower.
Eat after you exercise
To help your muscles recover and to replace their glycogen stores, eat a meal that contains both carbohydrates and protein within two hours of your exercise session if possible. Consider a snack if your meal is more than two hours away. Good post-workout food choices include: Yogurt and fruit.
The hip thrust has been shown to produce some of the highest amounts of glute activity when compared with most other exercises. Research has repeatedly concluded that hip thrusts have higher glute activation than back squats, front squats, deadlifts, sumo deadlifts, trap bar deadlifts, and split squats.
How many inches can glutes grow? In general, you can expect to natural add around 1-2 inches in a reasonable time frame to your glutes, provided that you were consistent with your workouts, worked all of your glute muscles with a varied training programme, and fed your muscles correctly with a protein-rich diet.