OMG UPDATE: Question? Answer.

Updated on Saturday, December 27

#6756

QUESTION: Workout advice, I am a very slim female (5'5 115 pounds) and have a small ass (arguably no ass). I do a lot of squats and lunges and it makes my butt more firm, but never bigger. Advice?

13 comments

  1. Low reps, make sure they're weighted. Do 3-5 sets of 8-15 reps. Whatever you choose work up your weight until you can't increase it. Then do that weight until you can.

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    1. Also eat more calories, protein especially.

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  2. Hip thrusts and bridges. Heavy weights.

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    1. This guy has the right idea. Glute bridges and hip thrusts activate the flutes more than deads and squats. And btw if ur gonna start doing them start with no weights first and progress slowly. Don't jump into weighted hip thrusts right away

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    2. Glutes*** not flutes lol

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    3. Activate the flutes!

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  3. http://www.t-nation.com/training/flat-butt-fix

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  4. Have a guy perform anal on you, 3-4 times/week minimum. You should see results within 3 months. You're welcome.

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  5. No exercise is going to make any part of you bigger unless you eat an excess of calories! Eat plenty of protein for muscle.

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    1. Yes, drink lots of sperm.

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  6. Get fatter. That'll work for sure.

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  7. i'm a girl, and i had the same problem. if it's something you're really serious about, you'll likely need to commit to a pretty rigorous glute training regime. i devote about four hours a week to legs, and monitor my protein intake to make sure i'm eating enough for my body weight (about 1 gram of protein per pound you weigh, per day). I'm one of those people who doesn't get fat if they don't workout, i get skinny, i'd assume you're likely the same way.
    spend some time looking up weighted exercises that target your glutes and thighs. a couple of my favourites are weighted kickbacks, kettlebell squats, hip thrusts and 1 leg dips. Also remember that your butt won't grow by itself, your thighs will also become thicker as you gain muscle (i've recently discovered that i don't fit into most of my shorts from the summer anymore). another tip is to cut down on your cardio. if you aren't eating enough, you're going to be burning the muscle you tried so hard to gain. i do about 20 minutes of cardio after ever workout, and i work out 4 times (6 to 8 hours) a week. it's enough to keep a good definition in my muscles, but not burn away my gains.
    Good luck! if you're willing to really dedicate yourself to it, its absolutely possible. but remember that above anything else, you should be doing this for yourself, not for anyone else! you're already beautiful, do it as a personal confidence boost, not because someone told you to :)

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    1. "you're already beautiful"

      well... let's not be ridiculous now

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