Ahhhh, the perfect bum, plump, round, firm the perfect accessory to any dress or set of gym leggings.
But what is the best way to actually get one?
Well, firstly, if you aren’t actively working out and watching what you eat then you are going to have no success.
The muscles of the bum, known as the Glutes, respond to training in the same manor as any other muscle. Building muscle size is known as ‘hypertrophy’. This is the term given to the process by which the human body increases the size of a muscle through various biological processes.
Hypertrophy is the result of a combination of three processes, the fancy terms for these are ‘mechanical tension’, ‘metabolic stress’ and ‘muscle damage’. These three processes need to then be applied to a chosen muscle via a mechanical pattern which mirrors a muscles anatomic function e.g bum, legs, shoulders, etc.
Don’t worry this isn’t going to be a biology lesson, but it is worth understanding these scientific basics to make sure we train with the most efficient methods. Otherwise you can quite easily end up wasting your time and effort.
IN SIMPLE TERMS what this means is that we need to pick exercises that compliment the muscles we want to grow. For glutes the best exercise would be Squats, Romanian Deadlifts, Hip Thrusts, Walking Lunges and Banded/Cable Abductions.
These exercises are considered to be the best because we can Load them with heavy weights and get our selves in a good position to work them hard (mechanical tension and metabolic stress) because of this we can create a high level of ‘muscle damage’ which will help maximise our booty gains.
Body weight exercises and booty bands have their place, I often use them with clients to teach proper mechanics or as an ‘activation technique’. But due to their short range of motion and their minimal load they will never be anywhere near as good as some good heavy weight lifting.
So, if you want those booty gains its time to hit the weights room!
* mechanics and programme design are very important so if in doubt get a coach. I pride myself on the fact that most of my clients learn basic anatomy and body mechanics every session.
Written by Finn Stanley
Athletic Development Coach, PES, CES.
Pioneer Performance, Newcastle.