Do you want to get a bigger butt? Then it is time to get started with a targeted training program and the right nutrition. At Killerbody we are happy to help you get started with free booty bands with every purchase.
Bigger buttocks
First of all, let's look at the best way to train your glutes to grow them. Your glutes consist of three major muscle groups: the gluteus maximus, the gluteus medius and the gluteus minimus. To grow these muscles optimally, it is important to do a combination of exercises that target all three muscle groups.
An effective way to train your glutes is to do exercises such as squats, lunges, hip thrusts and deadlifts. These exercises load different parts of your glutes and ensure maximum growth. It is important to do these exercises regularly, preferably two to three times a week, and slowly increase the resistance to challenge the muscles.
When we look at the different body types - ectomorph, mesomorph and endomorph - people with a mesomorph body type often have a genetic predisposition to develop more muscle mass, including the glutes. However, this does not mean that people with different body types cannot get a bigger butt. It may just take a little more time and dedication.
In Fajah's book Killerbody Lifestyle, the body types and the most effective way of training for these body types are discussed in detail.
Nutrition determines 80% of your results when it comes to growing your buttocks. Nutrition plays a crucial role in building muscle mass, including the muscles in your buttocks. It is essential to get enough protein, carbohydrates and fats to nourish and grow your muscles.
How much protein do you need for a round butt?
To grow your muscles effectively, it is essential to get enough protein. Proteins contribute to the growth of muscle mass and support rapid recovery of the muscles after training/sports (performance). In general, it is recommended to consume about 1.6 grams of protein per kilogram of body weight per day for people who exercise regularly and want to build muscle mass. This means that if you weigh, for example, 70 kilograms, you should consume approximately 112 protein per day.
Not getting enough protein can have several negative effects on your muscle growth and recovery. First, a protein deficiency can lead to slower muscle recovery after training, meaning you may need longer to recover between workouts. This can result in delayed progression from all your hard work in the gym.
In addition, a protein deficiency can prevent your muscles from growing optimally, even if you train regularly. Protein is essential for muscle repair, so if you don't get enough, your muscles won't get the building blocks they need to grow and get stronger. Additionally, a protein deficiency can lead to muscle breakdown, where your body breaks down muscle proteins to meet energy needs due to insufficient caloric intake or a lack of available protein. This can result in loss of muscle mass and strength, which is the opposite of what you want to achieve with your fitness goals (like a round butt).
In short, it is important to consume enough protein to help your muscles grow and recover after training. By ensuring a balanced and protein-rich diet, along with regular strength training, you can achieve the best results in terms of muscle growth and recovery.
Protein-rich food
It's actually very easy: everything that has lived is rich in protein. Also dairy, but it also contains a bit more sugar. Then there are soy products, but in addition to protein-rich benefits, they also have certain disadvantages for your hormone balance. Finally, legumes are a source of vegetable protein.
You can decide for yourself which source of proteins best suits your body, wishes and/or goal(s). Some examples of protein-rich foods are:
- Chicken breast
- Turkey fillet
- Beef
- Codfish
- salmon
- Tuna
- Eggs
- Greek yoghurt
- Soft cheese
- Skim milk
- Cottage cheese (Hüttenkäse)
- Tofu
- Tempeh
- Lentils
- Chickpeas
- Black beans
- Quinoa
- Edamame
No time to cook?
At Killerbody we have developed protein-rich meal replacements that are perfect for after your workout to immediately nourish your muscles and support recovery. It's an easy and tasty way to ensure you get all the nutrients you need.
Creatine for the growth of your buttocks
Creatine is a natural substance that is produced in the body from amino acids such as arginine, glycine and methionine. It is mainly stored in the muscles in the form of creatine phosphate. Creatine helps improve performance during explosive strength efforts, such as weightlifting, sprinting and strength sports.
When you perform a strenuous activity, your body uses adenosine triphosphate (ATP) as a source of immediate energy. As ATP stores in the muscles are depleted, creatine phosphate is broken down to quickly regenerate ATP. This allows you to continue performing at high intensity for short periods before your muscles become fatigued.
By taking creatine supplements, you increase the concentration of creatine phosphate in your muscles, allowing you to regenerate more ATP and improve your performance during explosive strength efforts. In addition, it stimulates muscle growth/(fat-free) muscle mass during explosive efforts.
In short, creatine is an effective supplement for people aiming for muscle growth, especially in combination with explosive strength efforts. Our Slimming Powders contain between +/- 1300 and 1500 mg of creatine per serving, which can help maximize your glute growth.
Stay patient
A balanced diet and exercise program, along with adequate sleep, are the key to achieving great results for your butt. By training regularly with targeted exercises that target the glutes, while ensuring enough protein and nutrients to support muscle growth, you can achieve the results you want.
However, it is important to be patient and continue to focus on growth, while being satisfied with your progress and accepting yourself throughout the process. With consistency and dedication, you will eventually notice that your buttocks become stronger, firmer and more sculpted. Stay motivated and proud of yourself.
You will now temporarily receive free Booty Bands resistance bands with every purchase in our webshop. Promotion valid while supplies last, so be quick!
