Bigger, Better Booty: How to Gain Weight in Your Butt Safely

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Bigger, Better Booty: How to Gain Weight in Your Butt Safely

Having a rounder, fuller butt is a common goal for many seeking to enhance their curves. While body shapes are genetic, building up the glute muscles through targeted exercise and diet can help increase butt size over time. This article will cover the exercises, lifestyle habits, and healthy weight gain tips on how to gain weight in your butt.

How to Gain Weight in Your Butt Safely

How to Gain Weight in Your Butt Summary:

  • Focus on bodyweight and resistance glute exercises like squats, bridges, and lunges to build muscle mass.
  • Eat a slight calorie surplus of 300-500 extra calories per day to put on weight. Prioritize protein.
  • Work glutes 2-3 times per week, allowing rest days for muscles to recover and grow.
  • Sleep 7-9 hours nightly and manage stress levels to optimize muscle growth.
  • Be consistent and patient. It takes months to safely gain pounds and inches on your butt.
  • Gain weight through muscle building rather than excess body fat for an attractive, lifted shape.

Building your glutes requires dedicated training, a supportive diet, and a healthy lifestyle over time.

How to Gain Weight in Your Butt Best Butt Building Exercises:

  • Squats – Barbell, dumbbell, kettlebell, goblet, sumo, plié, and jump squats. Focus on form.
  • Hip Thrusts – Barbell hip thrusts effectively target the glute maximus. Use weight plates or resistance bands.
  • Deadlifts – Traditional and Romanian deadlifts work the entire posterior chain including the glutes.
  • Donkey Kicks – On all fours, raise your knees behind you and kick your legs back using your glutes.
  • Lunges – Forward and reverse lunges with weights build glutes and quads. Use a long stride.
  • Bridges – Glute bridges and single-leg bridges require no equipment and isolate glutes.

Train for high reps on targeted moves like donkey kicks, up to 15-20 reps per set. Do squats and deadlifts in lower rep ranges for maximal strength gains.

How to Gain Weight in Your Butt Nutrition Tips:

  • Increase daily calories by 300-500 to spur muscle growth. Calculate your calorie needs.
  • Consume sufficient protein – aim for 0.5-1 gram per pound of body weight daily.
  • Time protein intake – have 20-40 grams both before and after workouts to build glutes.
  • Choose complex carbs to fuel workouts like oats, quinoa, sweet potatoes, and brown rice.
  • Include healthy fats like olive oil, nuts, and avocado for energy and hormone production.
  • Stay hydrated – drink water consistently, and avoid excess sodium and alcohol which can cause bloating.

How to Gain Weight in Your Butt Lifestyle Factors:

  • Get 7-9 hours of quality sleep per night to allow muscles adequate rest and repair.
  • Manage stress through yoga, meditation, and other relaxation methods. High cortisol inhibits muscle gain.
  • Stick to the routine -Consistency is key. Work glutes 2-3 times per week with rest days for optimal results.
  • Monitor progress – Weigh yourself 1-2 times per month and take progress pics to track gains. Adjust diet as needed.
  • Be patient – It takes time to safely gain weight and build muscle. Expect results in 2-4 months with steady effort.

Follow proper training, nutrition, and recovery practices for best butt-building results over time. Don’t attempt crash diets.

Sample Workout Schedule Monday: Legs – Squats, lunges, deadlifts Wednesday: Upper Body – Chest, back, arms
Friday: Glutes and Legs – Hip thrusts, donkey kicks, bridges

How to Gain Weight in Your Butt FAQs

Q1. How long does it take to build your glutes?
Answer: With consistent strength training 2-3 times per week and proper nutrition, most people see noticeable results in their glutes in 2-4 months. Maximum gains take 6 months to a year of steady training.

Q2. What is the fastest way to get a bigger butt?
Answer: There are no shortcuts to safely enlarging your butt. Attempting aggressive diets or intense training too quickly often backfires. Build up gradually combining challenging glute exercises, calorie surplus, and weight training over several months.

Q3. Can you lose belly fat but gain weight in your butt?
Answer: It is challenging to target fat loss in specific areas. Spot reduction is largely a myth. Building muscle through weight training combined with an overall modest calorie deficit is the best approach to losing fat while still building curves.

Q4. At what body fat percentage is a round butt?
Answer: Ideal body fat percentages for an attractive rounded butt are generally between 20-30% for women and 10-20% for men. Having sufficient body fat allows the glutes to round out compared to very lean percentages.

Q5. What foods make your butt bigger fast?
Answer: There are no fast shortcuts to a bigger butt. However incorporating calorie-dense foods into your muscle-building diet like nut butter, avocado, granola, dried fruit, and red meat can provide fuel for glute gains over time.

Q6. How to Gain Weight in Your Butt Conclusion:
Developing a fuller, rounder butt requires diligent glute training 2-3 times per week, consuming adequate protein and carbs to support muscle growth, allowing proper rest between workouts, and practicing patience as you track progress monthly. Gradually increase workout intensity and calories consumed based on goals. With consistency, an enviable backside is achievable through safe, sustainable steps.

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