Why can't I pump up my gluteal muscle?

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Girls are loved not for their figure, but for their natural charm, sense of humor, character and many other qualities. However, you want to be irresistible in everything, and an obstacle to perfection can be an insufficiently voluminous or unfitted butt.

Those with this problem most often know exactly or intuitively guess the reason - untrained muscles, genetic predisposition, or too thin a figure. But sometimes the reason lies not in the gluteal muscle, but in the wrong mood or poor nutrition.

Reason 1. You consume few calories

Food must be energetically valuable - otherwise the body has nowhere to get the strength to grow muscles, including the buttocks. Girls who go on diets do not always clearly understand that things are slowly and surely moving towards anorexia.

Also, many girls want to lose weight and build up their buttocks at the same time, which is impossible in principle - after all, to lose weight you need a calorie deficit, and to grow muscles - a surplus. That is why you need to either burn fat first and then gain muscle mass, or, if you do not have problems with excess weight, correctly calculate your caloric intake for successful gain.

Calories come from food, and the body spends them not only on tissue growth, but also on breathing, heartbeat, and digestion. Therefore, an adult needs at least 1500 kcal per day just to maintain his current weight. For muscle growth - even more. When this bar is lowered, the body will begin to digest muscle first, and then a little fat. Because of this, the butt can sag or even become flabby, because the muscles under it will lose volume, and the skin cannot quickly tighten.

You should also not forget about the consumption of clean water - an adult needs about 33 ml per kg of body weight per day.

Solution: increase your daily calorie intake. It is important not only to increase caloric intake, but also to maintain the correct ratio of BZHU. Of course, it is better to consult a professional (nutritionist or personal trainer) for the correct preparation of your diet.

What is buttock ptosis?

A sharp decrease in weight, muscle tone, and hormonal imbalances can affect the appearance of the buttocks. The skin becomes less elastic and begins to stretch. As a result, the skin-fat layer falls down. This condition is called ptosis.

As a result, complexes begin to appear, which often happens among representatives of the fair sex, since every woman wants to have elastic buttocks. But they lose their shape, beauty and attractiveness. To correct such a defect, people are inclined to take various measures. Some men and women begin to train hard, but this method does not always give good results. It is necessary to understand that this phenomenon appears due to certain reasons. Some factors provoke sagging and stretching of the skin. This may be affected by:

bad habits;
frequent and prolonged sitting;
lack of physical education;
gravitational forces;
rapid weight gain or sudden weight loss.

As a result of the influence of these factors, a person may experience ptosis. It is easily diagnosed by changes in the appearance of the buttocks. Visually, the prolapse of the gluteal fold is clearly visible. There are different degrees of this phenomenon, which can be determined using a ruler. It needs to be installed under the buttock. But it will turn out to be a very, very conditional gradation.

Degree	Descent of the gluteal fold (in cm)
First	0,5
Second	1
Third	More than 2

Reason 2. You can’t feel the target muscle

To pump up your butt, you first need to feel the working muscle. If training is done mechanically or incorrectly, then instead of the desired place, there is a high risk of pumping up your legs or not gaining volume at all. Any exercise must be performed efficiently, thinking about its meaning and the operating muscle groups. It is better to perform 2-3 exercises efficiently than to do everything quickly and somehow.

Solution: at the very beginning of training, you need to switch off from extraneous thoughts and fully concentrate on the exercises, contracting or straining the muscle in time with the action. Under no circumstances should you talk to anyone or be distracted while performing the approach.

Is it possible to pump up your butt without pumping up your legs at all?

It is impossible to pump up your butt without pumping up your legs at all. All exercises that work the glutes also work both the quadriceps and hamstrings.

Another question: is it possible to pump up your butt without pumping up your legs to the size of the solar system? Yes, it is possible to pump up your butt without legs. The consequences of training in the gym will be visible on your legs, but they will not be huge, and you will also have pumped up buttocks.

To do this, you just need to choose the right exercises, master the correct technique, and most importantly, learn to feel your buttocks in every approach, in every repetition.

You can often see girls who have a flat butt, but legs like a tyrannosaurus rex . Yes, maybe it's genetics, but in most cases - this is the first link on Google or the advice of a narrow-minded person - squat and you will have a butt that you can sit on while standing.

So what happens next? Yes, a girl goes to the gym and squats until her knees are ground into powder. What about technology? But in terms of technique, it’s still just as bad, because going to a trainer or studying the exercise technique yourself is the lot of weaklings. Do you think she feels her buttocks working? Of course not. All she feels is that the guy next to her last used deodorant in the summer of 1837.

But in the end, there can be no talk of any pumped up buttocks.
Yes, they will also get a little stronger, but mostly the quadriceps will grow .
But even this is not the worst thing. In addition to the centaur's legs, she may also have problems with her knees, spine and much more.

In order not to make the mistake of the girl described above, you will need to choose exercises in which the buttocks work well, and the quadriceps receive a minimum load.

But genetics can play a cruel joke here. If nature has endowed you with flat buttocks, then you will have to carry this burden and live with it until the end of your days. Yes, you can make it bigger, but your legs will grow in proportion to your efforts . Therefore, even with the correct technique, your butt will grow less than your legs.

But we are all optimists here, so we hope and believe that nature did not offend you. And in general, the main thing is that you are a good person.

Reason 3. No BZHU balance

BJU is proteins (material), fats (give a feeling of fullness, help absorb vitamins, are needed for the synthesis of many hormones) and carbohydrates (builders). A lack of carbohydrates contributes to muscle wasting, so you should not eat only proteins, forgetting about everything else. To calculate the required amount of substances, you need to consume daily for each kg of body:

3-5 gr. carbohydrates (if you weigh 50 kg, you need to consume at least 150 grams of complex carbohydrates per day);
2 gr. protein (for 50 kg at least 100 grams per day);
1-1.5 gr. fat (per 50 kg - at least 50 grams per day).

Solution: to build up the gluteal muscles, you should maintain the above balance of BJU. Before training (1.5-2 hours) you should eat complex carbohydrates - buckwheat, rice, oatmeal, pasta, plus protein - chicken, meat, fish, cottage cheese, eggs. The same goes for after training. And a couple more of these techniques a day. As for fats, you should include nuts, flaxseed oil or fish oil in your diet.

Fatgrafting

What to do if the above methods do not help? In this case, it is recommended to lean towards fat grafting. This is the name given to full-fledged plastic surgery. It must be performed by a highly qualified doctor. This surgery is performed in combination with liposuction. The doctor removes fat in places where there is a lot of it. After that, he moves it to those areas where there is not enough volume. Today, micro fat grafting is considered the safest and most effective method. The difference is that the doctor moves the fat in small portions. The doctor must be experienced and follow a number of rules so that fat cells take root in another area of the body. Local anesthesia is often used for this procedure. But in some cases, general anesthesia is given. This operation lasts 1.5-3 hours. Initially, the doctor performs liposuction. Using ultrasound, adipose tissue is loosened. After this, it is aspirated using a water jet. In this way, the vital functions of fat cells are preserved. After this, the doctor inserts them into the gluteal area. Using this method, you can remove ptosis of the buttocks, as can be seen in the photos of patients before and after surgery.

Fatgrafting shows excellent results, but it has a rather long rehabilitation period, which lasts up to 2 months. During rehabilitation, you need to use compression garments and not go to the sauna or solarium. It is better not to play sports, reduce activity. The fact is that heavy loads will lead to the death of the fat cells that were transplanted.

Even if all the rules were followed, you may not get the desired result. This happens if the fat cells have not taken root for some reason.

In medical practice, complications after surgery have also occurred. They were manifested by the migration of transplanted fat. As a result, a person is faced with the appearance of oleogranuloma. Photos of such side effects can be found on the Internet.

Reason 4. No adequate rest

The growth of any muscle, including the gluteal one, occurs not during training, but after it. If you constantly work out in the gym or fanatically do exercises at home, the desired muscle will not grow. It is imperative to give time for recovery.

Solution: you should rest fully and for your own pleasure between workouts. You don't need to train more than 2-3 times a week. At the same time, it is worth monitoring your emotional state - with a positive attitude and the absence of stress and depressive periods, the result will appear faster.

Butt lift

The lift is performed by a surgeon using general anesthesia. The operation will take about 4 hours. Taking into account the appearance of the buttocks and the wishes of the patient, a specific method is selected:

Top brace. This method adds volume to the upper gluteal region. This method perfectly eliminates pronounced ptosis.
Lateral lift. With its help, excess skin of the outer buttocks is removed. This is a great help for milder problems.
Medial lift. It is also called a butterfly. The method is used for grades 2-3. The operation helps increase volume using your own excess tissue. The final result can be seen after the swelling disappears.

Often, a person is left in the ward for the first day. In this way, doctors monitor the patient’s behavior after anesthesia. On the second day he is discharged. To control the situation, a person needs to regularly visit the surgeon. If liposuction has not been done, then you can do without support underwear. You will experience pain, swelling, and bruising for several weeks after surgery.

Reason 5. Poor sleep

The importance of sleep is often underestimated, but insomnia and other disorders worsen mood, reduce performance, and make the day joyless. I want to drop everything, hide in a dark corner and sleep. There is no strength or desire left for training. Muscle recovery worsens, up to a complete lack of progress.

Exit: sleep at least 8 hours. If you get up at six in the morning, then in the evening you need to go to bed at ten, no later. Sleeping until noon on a day off does not mean quality rest, after which you can feel completely exhausted. It is advisable to stick to your usual rise, shifting it on weekends by no more than 2 hours.

Reason 6. Genetic predisposition

Anything can be inherited, including the shape of the buttocks or muscle growth in general. For one girl, with a minimum amount of effort invested, the butt becomes a source of pride, while another will have to do more exercises with less results.

Solution: if you really have a genetic predisposition to a flat bottom, you should tell yourself: “I can worsen my genetic data, or I can improve it.” It is necessary to work towards improvement, even if this work is slower and more difficult. Rejoice at any progress, even if it’s barely noticeable. Reduce the amount of cardio training - they often cause slow muscle growth.

You're unlucky with your genetics

This is the last reason that you can't do anything about: some people's muscles grow quickly Variability in muscle size and strength gain after unilateral resistance training, while others take a long time to notice noticeable progress. You may have more Pre‑training Skeletal Muscle Fiber Size and Predominant Fiber Type Best Predict Hypertrophic Responses to 6 Weeks of Resistance Training in Previously Trained Young Men type 1 muscle fibers, less Physiological Differences Between Low Versus High Skeletal Muscle Hypertrophic Responders to Resistance Exercise Training : Current Perspectives and Future Research Directions Ribosomes, which make protein from amino acids, or progenitor cells, divide much more slowly than those of the muscular lucky ones.

You won't be able to change your tendency to gain muscle, but you can still get the size you want. You will need more time and effort, but the result will be in any case. Train properly, rest and eat well - and sooner or later you will get voluminous, sexy buttocks.

Reason 8. No progress in weights or incorrect selection of exercises

The body gradually gets used to the load, and then muscle growth stops. The weight used must be increased gradually but steadily. You shouldn’t start with something big right away; this can lead to problems with joints and lower back, especially if you do the exercises incorrectly.

Another possible problem is excessive reliance on various leg swings without weights, performed in a huge number of repetitions, or squats and other exercises with barbells and dumbbells, but with very light weights.

The main stimulus for muscle growth is a significant load; you should not believe various programs like “how to pump up your buttocks in 4 weeks,” which only offer exercises on the floor and without additional weight (or, at most, with an elastic band). This is just marketing; only a genetic unique person can get results from such a program. Growing your glutes requires hard work and constant progress in lifting weights. Naturally, you will not immediately squat with a 50 kg barbell, but you need to strive for this, and in 6-9 months this is a completely achievable result. The correct rep range for a set is 8-15.

Solution: gradually increase the load without breaking the exercise technique. Do not use exercise machines or work without weights instead of heavy exercises with a barbell or dumbbells.

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So5

To stimulate the effect, you need to add a few additional elements. To think that you need 10 different exercises to pump up your body is nonsense. 3-4 are enough, and your body will transform immediately. In addition, some elements can be combined, replaced and connected. For example, a “pistol”, moving from a half-sitting position to a sitting position, alternating or completely adjusting the body to more complex algorithms.

The first exercise is a squat. It can be done with minimal loads. Feet shoulder width apart. When you squat, you need to inhale. As you exhale, stand up. With proper breathing, it is not so difficult to perform more difficult exercises. It is also recommended to move your arms forward. You need to do about 20-30 approaches. To make it more difficult, you can add a jump where you go down, spreading your legs, but once your heels are on the floor, you continue to squat slowly.

The second exercise is lunges on the legs, but with weighting elements. To the sides. Take dumbbells or water bottles in your hands. Preferably 2-2.5 liters. When you stand on one leg, you need to keep your hands on the floor. Remember to breathe.

Next, you need to put a load on your legs - after a lunge, bend your leg at the knee and return to the starting position. You can lunge forward, but then put your hand under your foot, resting on the floor. When you find your balance, lift the foot that is on the elbow. This exercise should be alternated with jumps, squats and side lunges. Then cardio training will be added.

The third exercise is a pistol with a jump. Difficult. You need to find support so that your foot remains on the floor. Extend the other leg forward. Hands parallel to the floor. At the same time, slowly stand up and exhale. As soon as you feel that you are standing without tension, you need to jump on one leg. The exercise helps strengthen the lower lobe, gluteus medius and superior quadratus muscles.

The set of exercises can be alternated depending on the desired effect and time. It is quite difficult to achieve quick results; you need to spend more than one quarter to turn your body into a good instrument for envy and admiration.

In addition, you will have to follow not only a diet, but also drink a limited amount of water. After training, you need to dry your body to get rid of excess moisture. When you are satisfied with your form, your diet changes. Only proteins and fats remain. Carbohydrates are no longer needed, since the body of the butt is formed. Next, the relief is added. Then it will become elastic, but not hard, like bodybuilders.