Men want bigger arms; women want a fatter ass. It is what it is. Let’s try not to disturb mother nature’s natural process of doing things.
I wouldn’t quite extrapolate growing your butt as mother nature’s natural process, a bit of a joke there, but you get my point.
With information at your fingertips, you’re literally a Google or YouTube search away from finding the answer to your problem. I hope this article can be a glimpse to that answer.
Where to start?
How about nutrition?
Yea that sounds about right. Nutrition it is.
Am going to hypothesize here, so take it with a grain of salt. You probably just want to get straight to the exercises, right?
I can just imagine the verbiage complaint from the other side of this screen:
Can you just tell me exactly what exercise I need to do?
Can you tell me how many days I should work-out?
Your time is valuable, and you want the specifics. In and out.
Batta boom batta bam.
The problem with that is, no amount of exercise and work-out schedule I illustrate will help you grow your butt in 2024.
You’ve heard the expression, “a house without a proper foundation will eventually collapse, regardless of how appealing it may look.”
Don’t quote me on that, but nevertheless, without a proper foundation be it a house or wanting to grow your butt, you’re essentially setting yourself up for failure.
Nutrition is your foundation.
What Should I Eat to Help Grow My Butt in 2024?
Am kidding, let’s all just relax for a sec.
Did you know that laughter is a key ingredient to longevity?
Yep.
Don’t be so serious and lighten up a bit.
Alright, let’s unpack that question into its simplest practical form.
I am torn between wanting to talk about tracking calories vs using a 2 meal a day strategy to help you reach your goal.
If you want to learn how to track your calories click HERE. If not, I’ll proceed to the latter part. Because I’ve trained a few people in person and ONLINE, I’ve come to realize that most people just want the least resistive approach to achieving their goal.
It’s not all bad nor all good.
Am so sorry, I’ve been ranting this whole time without even answering your question.
I want you to use the 2 meal a day approach.
It’s a great strategy to lose weight without the overwhelming feeling of trying figure out how to track your calories, how to weigh your food or figuring out how to read a nutrition label.
All of these “obstacles” can down regulate nutritional adherence from the jump without you ever even committing to the process.
There is just one thing from that strategy I want to triple down on, and that’s protein. Do me a favor and get at least 100g of protein a day.
Calm down. It’s not as much as you think. It’s very doable. Let’s break down a full day of eating using the 2 meal a day approach.
Lunch
6oz grilled chicken breast – 50g of protein
Lettuce – 0g of protein
Salad dressing – 0g of protein
Slice of avocado – 1g of protein
Orange – 0g of protein
Total Protein: 51g
Dinner
4oz grilled salmon – 25g of protein
Cup of white rice – 4g of protein
Almonds (fit palm of your hand) – 18g of protein
1 Mango – 0g of protein
Total Protein: 43g
Lunch + Dinner = 94g of protein
As you can tell we did not reach our goal, but we sure came close to it and that’s the main take away. You’re not going to be perfect but strive to reach that protein goal every time.
Is Eating Protein that Important?
I don’t mean to come across as an asshole, but without protein all the things you want from an aesthetic and strength perspective will never come true.
That tone look…. Gone!
That fat booty…. NEVER!
Those nice legs….. FORGET ABOUT IT!
Those visible abs…. HA!
You get the point right?
It’s a big deal girl.
A very big deal, so please don’t just whiff past it without second thought, you’ll end up whiffing away your time.
Get it?
If anyone got the joke, please let me know in the comments.
I thought it was good.
I Forgot to Mention This
The reason you’re using the 2 meal a day strategy is because I am assuming you want to lose weight. I’ve hardly ever came across someone who wanted to gain weight.
For the very few who came across this article in the hopes of wanting that, spare me the trouble and just skip this article altogether.
This ain’t for you.
I think I’ve said all I needed to say.
Let’s get to the main entrée.
Shall we.
How to Grow Your Butt in the Gym
Am just going to rip this band-aid off. STOP walking in the gym, pass the weight section and head upstairs, downstairs or wherever stairs straight to the cardio machines.
It’s a common thing you girls do all the time. You spend most of your time walking on some bull-shit treadmill or doing some bull-shit elliptical, because all you’ve ever known is cardio this and cardio that.
I am here to tell you to dial down on cardio.
Dial it down. It’s not as necessary as you think.
You can get all the necessary cardio benefits your body needs from just moving more throughout the day. You don’t need to be doing this high intensity mumbo jumbo crap just for the sake of “feeling” that you got a good workout in.
It’s a perceived outlook on training vs what’s optimal for you. Let’s be honest, why waste your time working out if it’s not going to give you the body you want?
It’s no fault of your own. I want to be crystal clear; my intention isn’t to berate you or make you feel like an idiot. It’s quite the opposite. I really want to help and sometimes my passionate style can be a bit overbearing.
I say all that to say, march your ass straight to the weight room before doing anything else.
What about stretching and warming up?
What about it?
Am kidding, of course you should stretch.
Here is my quick stretching tutorial you can use.
2 to 3 minutes is all you need.
Why You Should Lift Weights Before Doing Cardio
For starters, lifting weights demands a lot from your body. It’s extremely taxing to your central nervous system if done properly of course.
Let’s talk to this through, imagine spending the first hour doing a bunch of cardio, how do you think your body will respond once you start lifting weights?
Am genuinely curious.
A couple of things will happen:
- You will fatigue easily
- Your technique/form will suffer
- The intensity of your training will plummet
- You wouldn’t be able to lift as heavy as you should
All of this can be prevented if you just reverse your gym approach. Weights first then cardio, but never the other way around.
Ok, my job here is done. I think you’re ready.
The gym is now officially your oyster my friend.
Good luck.
Oh right, the exercises.
The damn exercises.
Am such a klutz.
How can I forget something that important.
I didn’t forget lol. Just making sure I still got your attention.
Don’t be salty. Laughter is good.
To grow your butt in 2024, you need to work on it 2x a week. Let’s break it down.
Exercises to Help Grow Your Butt in 2024
Once you step foot in the gym, go to your little corner and begin your 2-3min stretch. Once you’re done, sprint to the weight section. Please don’t sprint, everyone there is going to think you’re weird.
I don’t think you want that. It’s not a good look to start the New Year.
Now that you’ve officially stepped foot, look around you. Do NOT get intimidated.
I know there is a bunch of people, but Do NOT get intimidated.
There is the super jack dude who looks like he could kill anyone if he chose to, Do NOT get intimidated.
You’re not there for anyone, but yourself. It’s current you vs future you. You’re the one who wants that booty. Head up, chest out and let’s go.
Compound Lifts
You’re going to start all your lifts with compound movements. These are exercises that target multiple muscle groups at the same time. They’re essential if you want to get a bigger butt.
Make sure to do these exercises at the beginning of your workouts. They’re extremely taxing to the body and so, trust me when I tell you, you want to get them out of the way.
As you progress through your exercises, it will get more difficult because your body’s energy system will start to wind down a bit.
Think about it, you’re always full of energy in the beginning of your workouts compared to the middle and the end.
If you decided to do these compound exercises in the middle or towards the end of your workouts, you’d be setting yourself up for failure because of the limited amount of energy you would be working with.
Here is day 1 of your workout plan.
Day 1
| Workout Set A | ||
| Directions: Perform 3 sets of A1, resting 2-3 minutes between each set | ||
| Exercise | Set | Reps |
| A1) Barbell Back Squat | 3 | 4-6 |
| Workout Set B | ||
| Directions: Perform 3 sets of B1, resting 2-3 minutes between each set | ||
| Exercise | Set | Reps |
| B1) Deadlifts | 3 | 4-6 |
| Workout Set C | ||
| Directions: Perform 3 sets of C1, resting 2-3 minutes between each set | ||
| Exercise | Set | Reps |
| C1) Stationary Lunges | 3 | 6-8/leg |
| Workout Set D | ||
| Directions: Perform 3 sets of D1, resting 2-3 minutes between each set | ||
| Exercise | Set | Reps |
| D1) Leg Press Machine | 3 | 6-8 |
Click HERE for video demo of each exercise. As you know, without proper technique you will leave a lot of progress on the table.
Isolated Exercises
Isolated exercises are a bit different. These exercises target a single muscle group, which simply means it doesn’t demand a lot from your body compared to compound exercises.
You can do these exercises after your compound exercises if time permits or devote an entire day of just isolated exercises, but DO NOT do back-to-back compound exercises. You will reck and impede your progress of growing your butt in 2024.
I want to make myself crystal clear in case you didn’t hear me.
- Pick 1 day of doing just compound exercises.
2. You can either follow up your compound exercises with isolated exercises on the same day if time permits or dedicate an entire separate day of just isolated exercises.
Hope that cleared things up.
Day 2
| Workout Set A | ||
| Directions: Perform 3 sets of A1 + A2, before resting 1 minute between each set | ||
| Exercise | Set | Reps |
| A1) Leg Extensions A2) Romanian Deadlift | 3 3 | 8-12 8-12 |
| Workout Set B | ||
| Directions: Perform 3 sets of B1 + B2, before resting 1 minute between each set | ||
| Exercise | Set | Reps |
| B1) Glute Bridges B2) Goblet Squat | 3 3 | 8-12 8-12 |
| Workout Set C | ||
| Directions: Perform 3 sets of C1, resting 1 minute between each set | ||
| Exercise | Set | Reps |
| C1) Lateral Lunges | 3 | 8-12/leg |
| Workout Set D | ||
| Directions: Perform 3 sets of D1, resting 1 minute between each set | ||
| Exercise | Set | Reps |
| D1) Single Leg Hip Thrust | 3 | 8-12/leg |
That’s it.
This my friend is how you can get a bigger butt in 2024.
I wish you the best year EVER!!!