Want to get bigger buttocks? Then it's time to start with a targeted training program and the right nutrition.
Bigger buttocks
First, let's look at how best to train your glutes to make them grow. Your glutes consist of three main muscle groups: the gluteus maximus, the gluteus medius, and the gluteus minimus. To optimally develop these muscles, it's important to do a combination of exercises that engage all three muscle groups.
An effective way to train your glutes is through exercises like squats, lunges, hip thrusts, and deadlifts. These exercises target different parts of your glutes and promote maximum growth. It's important to do these exercises regularly, preferably two to three times a week, and gradually increase the resistance to challenge the muscles.
When we look at the different body types—ectomorphs, mesomorphs, and endomorphs—people with a mesomorph body type often have a genetic predisposition to develop more muscle mass, including glutes. However, this doesn't mean people with other body types can't get a bigger butt. It just might take a little more time and dedication.
Fajah's book Killerbody Lifestyle discusses body types and the most effective training methods for these body types in detail.
Nutrition determines 80% of your results when it comes to growing your glutes. Nutrition plays a crucial role in building muscle mass, including the muscles in your glutes. It's essential to consume enough protein, carbohydrates, and fats to nourish your muscles and help them grow.
How much protein do you need for round buttocks?
To grow your muscles effectively, it's essential to consume sufficient protein. Protein contributes to muscle growth and supports rapid muscle recovery after training/sports. Generally, it's recommended to consume approximately 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 70 kilograms, for example, you should consume approximately 112 grams of 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 exercise, potentially requiring longer recovery between workouts. This can result in delayed progression from all your hard work in the gym.
Additionally, 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 can't get the building blocks they need to grow and become stronger. Furthermore, a protein deficiency can lead to muscle wasting, where your body breaks down muscle protein to meet energy needs due to insufficient calorie intake or a lack of available protein. This can result in a loss of muscle mass and strength, which is the opposite of what you want to achieve with your fitness goals (like a round glutes).
In short, it's important to consume enough protein to help your muscles grow and recover after training. By ensuring a balanced, 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 quite simple: everything that has lived is rich in protein. Then there's dairy, but that also contains a bit more sugar. Then there are soy products, but besides their protein-rich benefits, they also have certain disadvantages for your hormone balance. Finally, legumes are a source of plant-based protein.
You can decide for yourself which protein source best suits your body, needs, and/or goals. Some examples of protein-rich foods include:
- Chicken fillet
- Turkey fillet
- Beef
- Cod
- Salmon
- Tuna
- Eggs
- Greek yogurt
- Soft cheese
- Skimmed milk
- Cottage cheese (Hüttenkäse)
- Tofu
- Tempeh
- Lentils
- Chickpeas
- Black beans
- Quinoa
- Edamame
No time to cook?
At Killerbody, we've developed protein-rich meal replacements that are perfect for post-workout meals, instantly nourishing your muscles and supporting recovery. It's an easy and tasty way to ensure you get all the nutrients you need.
Creatine for buttock growth
Creatine is a natural substance produced in the body from amino acids such as arginine, glycine, and methionine. It is primarily stored in muscles as creatine phosphate. Creatine helps improve performance during explosive strength efforts, such as weightlifting, sprinting, and strength sports.
When you perform strenuous activity, your body uses adenosine triphosphate (ATP) as an immediate energy source. As ATP stores in your muscles deplete, creatine phosphate is broken down to quickly regenerate ATP. This allows you to maintain high-intensity performance for short periods before your muscles fatigue.
Taking creatine supplements increases the concentration of creatine phosphate in your muscles, allowing you to regenerate more ATP and improve your performance during explosive strength efforts. It also stimulates muscle growth/lean muscle mass during explosive strength efforts.
In short, creatine is an effective supplement for those seeking muscle growth, especially in combination with explosive strength training. Our Slimming Powders contain between +/- 1300 and 1500 mg of creatine per serving, which can help maximize gluteal growth.
Stay patient
A balanced diet and exercise program, along with adequate sleep, are key to achieving great results for your glutes. By training regularly with targeted exercises that engage the glutes, while also ensuring you consume sufficient protein and nutrients to support muscle growth, you can achieve the desired results.
However, it's important to be patient and stay focused on growth, while being happy with your progress and accepting yourself throughout the process. With consistency and dedication, you'll eventually notice your glutes becoming stronger, firmer, and more defined. Stay motivated and proud of yourself.
