How to Get the Better Butt
If you are trying to get a shapely figure or a bigger butt, it is likely that you are an ectomorph. Of the three physiques, endomorph, mesomorph and ectomorph, the ectomorph is the leanest. “Low fat genetics” or “low muscle genetics” are usually associated with this body shape.
Muscle genetic factor
If you have low muscle genes, it is very easy to overtrain the muscles. If you overtrain the muscles, or if you pay no attention to nutrition at all, you might be causing the muscles, and therefore you butt, to get even smaller. This is known as the catabolic state. In this state, your entire body goes into during or right after the good exercise.
The ectomorphs have trouble excess weight or trying to obtain a shapely figure does not, in fact, have “actual” low muscle genes. It is genes for higher metabolic rate results in difficulty getting mass. When you have a higher metabolic rate and you do not eat enough extra fat, you are much more likely to constantly, be living in a catabolic state where you are always losing fat and muscle and never achieving any shapely figure. So, we get to the rules.
1. Do NOT exercise for over half an hour.
If you are only concerned with the butt place, even 25 minutes exercise is enough.
The purpose, why you should not do this is to avoid coming into the catabolic state and to avoid damaging the muscles beyond the point where it can effectively restore within 48 hours. Your workout needs to be short, but heavy. Besides, “heavy” appears to be terrifying, but it is not nearly as problematic as it appears. Just a few intense sets before you move on with your day.
2. Have a healthy meal ready for right after coaching.
Do not hang on too long to take in carbohydrates and sufficient levels of protein after your exercise. The catabolic state arises when energy runs out. Hence, do not drain your energy by working out for too long, and when you finish, renew as soon as possible!
3. Eat a lot of healthy and balanced extra fat and necessary protein
Eat a lot of good extra fat, for example, avocado, coconut and olive oil. Fats take more time to collapse and contain more energy per gram than necessary carbohydrates and protein do. Taking healthy and balanced fats in fair quantities throughout the day provides you with a steady source of your energy that stops you from coming into any butt losing the catabolic state. Therefore, while the fats take care of your needs for day-to-day activities, the intake of necessary protein will ensure that your muscle keeps growing.
4. If you’re not an ectomorph
If you are not an ectomorph, but simply someone with lacking glutes, you are probably a case of “lazy butt syndrome.” It is because your neuromuscular system works in such a way that the butts are enrolled to a smaller extent than they should be during movements, where butt are involved. In this situation, even if you squat, you will still not be recurring enough of the butt to produce a serious impulse for butt development.
Leg and Glute Workout
Barbell Squat 4x8-12
Glute bridge 4x15
Romanian Deadlift 3x7-9
Fire hydrant 4x15