I like big Butts...I can not lie...

[PricklyPete]

I've always been relatively thin...and with decent muscle tone for the most part. Even when I've gained a little weight in the past...I still had the same problem...no butt at all. Now I'm ~180/6'5" and it is as noticeable as ever. It runs in the family...several siblings and my dad have no butt either.

I am a habitual runner...and that is 90% of the leg exercise I do (25-35 miles a week on average). I occasionally bike...and occasionally use the elliptical available to me at the gym when I want to give my legs a break from running. I'm hoping to buy a street bike for my wife and I in the fall/winter...so I will probably bike more once we do that.

Any suggestions on exercises I can do to increase my butt size? To be honest...it is the only part of my body that I am not happy with. Other than maybe a little chest/shoulder mass...I'm happy just the way I am....I just want to finally fit into a pair of pants correctly.

 

[InflatableBuddha]

Most of my exercise is running (55 miles per week at the moment) and I can confirm that you won't get much of a butt from just running.

I cross-train twice a week in the gym to work on my strength. Among the exercises I do: step-ups with dumbbells, squats with the bar and weights, bosu ball pushups, jack-knifes on the Swiss ball and shoulder pulls with the cable (don't know how else to describe that one).

Anyways, your best bet is to see a personal trainer to set up a custom program. It's done wonders for my butt, and my running.

 

[PricklyPete]

Originally posted by: InflatableBuddha
Most of my exercise is running (55 miles per week at the moment) and I can confirm that you won't get much of a butt from just running.

I cross-train twice a week in the gym to work on my strength. Among the exercises I do: step-ups with dumbbells, squats with the bar and weights, bosu ball pushups, jack-knifes on the Swiss ball and shoulder pulls with the cable (don't know how else to describe that one).

Anyways, your best bet is to see a personal trainer to set up a custom program. It's done wonders for my butt, and my running.

I do a number of upper body and core exercises...just very little leg exercises other than cardio. Thanks for the suggestions regarding the exercises. So do squats and lunges focus on the butt muscle (along with other muscles)? I unfortunately do not have access to a full gym...just some cardio machines, some dumbbells, and a simple bench. Most of my exercises are pushups/situps/dips/pull ups/curls/etc.

 

[gar655]

Heavy squats, dead lifts and lunges. I see you do not have access to the necessarry weight needed, but you can get smith machines or rack systems used for less than $300 and used weights are really cheap too.

Unfortunately you're not going to see results without using heavy weights.

 

[PricklyPete]

Originally posted by: gar655
Heavy squats, dead lifts and lunges. I see you do not have access to the necessarry weight needed, but you can get smith machines or rack systems used for less than $300 and used weights are really cheap too.

Unfortunately you're not going to see results without using heavy weights.

Interesting...so I should just get butt implants huh...

I kid...I kid...

I'll start incorporating more squats and lunges until I get access to better weights (not practical at the moment given my job/traveling).

 

[StageLeft]

squats and lunges, probably best to do one leg at a time as it may assist in developing balance, helpful for running. It's all I do: one legged squats and lunges, and it's been working quite well. I have a firm butt, too, heck yeah!

 

[SociallyChallenged]

Originally posted by: gar655
Heavy squats, dead lifts and lunges. I see you do not have access to the necessarry weight needed, but you can get smith machines or rack systems used for less than $300 and used weights are really cheap too.

Unfortunately you're not going to see results without using heavy weights.

Don't spend money on a smith machine. They are terrible pieces of equipment that set you up for injury. If you really wanted to do squats, get a power rack, a barbell, and some weights.

I train for strength in the gym and am pretty good at squats for my weight. My butt is huge. Also, maybe incorporate some sprints into your workout. They use the glutes in an explosive manner that is conducive to muscle growth pretty much everywhere.

 

[TallBill]

Squats + Deadlifts. I have to buy pants at a larger waist size and have the waist tailored down to fit my huge ass.

 

[SearchMaster]

Originally posted by: TallBill
I have to buy pants at a larger waist size and have the waist tailored down to fit my huge ass.

Almost sig-worthy.

 

[Pantlegz]

Lunges are great, unless you have a big butt and don't want it quite so big... heavy squats help too but I think thats been said a few times already.

<--- gots a monster booty for a white boy, lol

 

[TallBill]

Originally posted by: SearchMaster

Originally posted by: TallBill
I have to buy pants at a larger waist size and have the waist tailored down to fit my huge ass.

Almost sig-worthy.

Haha, I wish I remember what the guy at Men's Wearhouse said when he broke the news to me. It was even funnier.

 

[InflatableBuddha]

Originally posted by: Skoorb
squats and lunges, probably best to do one leg at a time as it may assist in developing balance, helpful for running. It's all I do: one legged squats and lunges, and it's been working quite well. I have a firm butt, too, heck yeah!

:thumbsup: Yep. You can also add one legged step-ups with barbells.

TallBill - good call on the deadlifts; I do a variation on those in some of my sessions.

 

[enwar3]

One word: SQUATS.

Everybody else has said it already, but I'm just reinforcing the statement. After squating three times a week, my butt got HUGE. Like to the point where I thought maybe it shouldn't be this big.

Using a wider stance on the squats works the hams and butt more. Deadlifts and powercleans are also good but money is on the squats.

 

[PricklyPete]

Well I incorporated some squats with dumbbells this morning...is that really even a squat? Either way...we'll see if it starts working its magic after a few months. Maybe I'll get a butt for Christmas...

 

[BeauJangles]

Originally posted by: PricklyPete
Well I incorporated some squats with dumbbells this morning...is that really even a squat? Either way...we'll see if it starts working its magic after a few months. Maybe I'll get a butt for Christmas...

No. Don't squat with dumbbells. Squat with a barbell, get good depth, and pile on weight.

 

[Lamont Burns]

if you are using dumbbells do lunges instead.

also, i had no butt and now have some butt... took about 3 months to get some butt. i had no butt. deadlifting 270 now for 1 rep(started at 135) for reference. a butt and some hamstrings are fun to have for once in my life.

 

[PricklyPete]

Originally posted by: BeauJangles

Originally posted by: PricklyPete
Well I incorporated some squats with dumbbells this morning...is that really even a squat? Either way...we'll see if it starts working its magic after a few months. Maybe I'll get a butt for Christmas...

No. Don't squat with dumbbells. Squat with a barbell, get good depth, and pile on weight.

hmm...ok...maybe I'll just do lunges then as I don't have access to a barbell at the moment (live at a corporate apartment and don't have any special gym membership past what is at the apartment complex). Unfortunately when I move at the end of the year / beginning of the next I'll likely be flying each week which will not improve my weight access at all...except maybe on the weekends when I'm home.

 

[PricklyPete]

Originally posted by: Lamont Burns
if you are using dumbbells do lunges instead.

Check.

 

[Deeko]

squats and deadlifts, squats and deadlifts, squats and deadlifts. And eat more. At 6'5" 180 you must be a stick. If you want to put size on your body, you have to eat to do so. Especially if you run a lot.

Although, honestly, some people are just genetically smaller in certain areas. I'm pretty strong for my size (340 squat, 395 deadlift @ 5'7" 150) and I've still got no ass to speak of. My body doesn't carry any noticable fat in my lower body, which doesn't help that. Just the way some people are I suppose.

 

[PricklyPete]

Originally posted by: Deeko
squats and deadlifts, squats and deadlifts, squats and deadlifts. And eat more. At 6'5" 180 you must be a stick. If you want to put size on your body, you have to eat to do so. Especially if you run a lot.

Although, honestly, some people are just genetically smaller in certain areas. I'm pretty strong for my size (340 squat, 395 deadlift @ 5'7" 150) and I've still got no ass to speak of. My body doesn't carry any noticable fat in my lower body, which doesn't help that. Just the way some people are I suppose.

Honestly I don't want to bulk up too much...as I don't want to gain too much weight due to running (more weight = more stress on the body). It would just be nice to fit into a pair of pants correctly...so I'm trying to focus the muscle gain. Between my long legs and no butt...getting a proper pair of pants is like finding a date with a supermodel...freak'n impossible (and I've tried very hard at both).

 

[Deeko]

Muscle gain = bulking up.

You can't get bigger in a certain area without, well, getting bigger. Weight gain is inevitable. The glutes are a very large muscle - to add size, you've gotta add weight.

 

[SociallyChallenged]

Originally posted by: BeauJangles

Originally posted by: PricklyPete
Well I incorporated some squats with dumbbells this morning...is that really even a squat? Either way...we'll see if it starts working its magic after a few months. Maybe I'll get a butt for Christmas...

No. Don't squat with dumbbells. Squat with a barbell, get good depth, and pile on weight.

Huh? If just starting, squatting with dumbbells is better than not squatting. I would suggest the OP not hold them by his side, but instead clean them up onto his shoulders and then squat. That makes the movement less like a dumbbell deadlift and more like a front squat.

 

[PricklyPete]

Originally posted by: SociallyChallenged

Originally posted by: BeauJangles

Originally posted by: PricklyPete
Well I incorporated some squats with dumbbells this morning...is that really even a squat? Either way...we'll see if it starts working its magic after a few months. Maybe I'll get a butt for Christmas...

No. Don't squat with dumbbells. Squat with a barbell, get good depth, and pile on weight.

Huh? If just starting, squatting with dumbbells is better than not squatting. I would suggest the OP not hold them by his side, but instead clean them up onto his shoulders and then squat. That makes the movement less like a dumbbell deadlift and more like a front squat.

That is how I did them this morning...with the dumbbells on my shoulders.

 

[SociallyChallenged]

Originally posted by: PricklyPete

Originally posted by: SociallyChallenged

Originally posted by: BeauJangles

Originally posted by: PricklyPete
Well I incorporated some squats with dumbbells this morning...is that really even a squat? Either way...we'll see if it starts working its magic after a few months. Maybe I'll get a butt for Christmas...

No. Don't squat with dumbbells. Squat with a barbell, get good depth, and pile on weight.

Huh? If just starting, squatting with dumbbells is better than not squatting. I would suggest the OP not hold them by his side, but instead clean them up onto his shoulders and then squat. That makes the movement less like a dumbbell deadlift and more like a front squat.

That is how I did them this morning...with the dumbbells on my shoulders.

How heavy were they and how was your form? Form is important before you actually increase the weight. Make sure you're getting your hips at least to the depth of your knees with a good, flat back.

 

[PricklyPete]

Originally posted by: SociallyChallenged

Originally posted by: PricklyPete

Originally posted by: SociallyChallenged

Originally posted by: BeauJangles

Originally posted by: PricklyPete
Well I incorporated some squats with dumbbells this morning...is that really even a squat? Either way...we'll see if it starts working its magic after a few months. Maybe I'll get a butt for Christmas...

No. Don't squat with dumbbells. Squat with a barbell, get good depth, and pile on weight.

Huh? If just starting, squatting with dumbbells is better than not squatting. I would suggest the OP not hold them by his side, but instead clean them up onto his shoulders and then squat. That makes the movement less like a dumbbell deadlift and more like a front squat.

That is how I did them this morning...with the dumbbells on my shoulders.

How heavy were they and how was your form? Form is important before you actually increase the weight. Make sure you're getting your hips at least to the depth of your knees with a good, flat back.

I started off really light...just to get my body used to the movement...I believe it was 35lb on each shoulder. Is there a good website that shows a good diagram of the form to make sure I'm doing it correctly.