GLUTES. Butts. Booty. It’s all the rage these days about how to get a bigger butt, how to grow it, and everyone seems to have a “booty builder” program out for people to buy.
I used to be someone who had no butt, but I have managed to grow it a bit recently. A while back, I would constantly try to build my glutes but nothing worked. I did all the exercises, squats, isolation, etc. but nothing really worked and my butt stayed the same size. Sure, it was shapely and perky, but that didn’t help in the area of actually growing it bigger.
However, there is one thing that I did not do back then that I have done now that truly has helped me grow my glutes.
The secret? I gained weight.
This is about a 15 lb difference between these two photos. Obviously it’s not huge, but it’s definitely bigger than it was.
Gaining weight was a result of eating more food and doing less cardio. Your butt is a muscle, and to grow muscle you must eat more calories than you expend. It seems as if everyone wants to grow their muscles, but they are scared to actually see the number on the scale rise.
I did it slowly by increasing calories each week and only gaining about .5 lb per week. However, I did have to gain in order to see the progress. I needed to gain weight, as I was only 125 at 5’9 on the left. I was one week out from my first competition, so that definitely isn’t a sustainable weight for me at my height.
So many times people say they want to build muscle but they don’t want to gain weight. Usually that will not be the case.
While “booty building” exercise are important (mixing compound lifts as well as isolation exercises), it is only one part of the equation. You need a combination of training and nutrition to see the progress. If you just do one or the other, you will not magically see results.
So if you are one of those people that want one thing but are afraid to do what may make a difference (such as gaining weight), think about what it is you truly want. There is nothing wrong with not gaining weight, and there is nothing wrong with gaining weight. Forget numbers and just think about what it is your goal truly is.
Have you ever had to gain weight?