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I see this all the time:
Fitness influencer acting like trainers, without certifications or education behind their name giving advice that is a waste of time.
There is too much clutter when it comes to social media and building muscle. Within this realm there are fitness influencers with larger butts who give glute workout advice which ranges from great advice all the way to advice that should be thrown out the window.
These same influencers make money selling “booty building” programs, which is scammy to me.
Why?
Because most of these people have genetics that give them a nice looking butt by social standards. It is genetically natural and even if these influencers didn’t lift, they would still have a nice butt. Their fans do not understand this concept as the influencer acts like their specific butt is achievable by anyone, which is where the scam lies. Some people hold more fat in their butt compared to others that give these people bigger butts.
As a past trainer with education underneath my belt and YEARS of being in this industry I have some advice.
Booty building is more simple than you think:
- Stick to the mass building exercises like hip thrusts, deadlifts, RDLs, and squats.
*The squat walk with a band will not grow a large booty, but you will feel a booty burn*
- Next, you need to progressive overload and always challenge your muscles. If you got three sets of 12 at a certain weight, next week you will go up weight on the 3rd set with a goal of 10-12 reps on the last set. If you achieve that, go for three sets of 12 the next week. The week after, use the weight you used on the third set for your 2nd-3rd set. Hopefully this gives you an easy understanding of the basics.
- Finally, focus on a hypertrophy tempo and rep sceme. It is a bit more complicated than this but in general stick to 45 seconds per set. You can focus on 3 sets of 12 with 3 second eccentrics ( the way down on the hip thrusts)
This is the simple guide building a larger booty yall. No need to do all these fancy workouts for a “big butt”. Keep it simple and good luck!
