Archive for the tag - glutes

How To Build A Better Butt.

Dear Davey,

I’m going to get right to the point… I hate my butt. I don’t like the shape and it’s too small. I have no idea what to do. Help!

From,
Jordan

gingers-are-cool-OH.-OKAY-THEN.-I-WILL.-UM.-JUST-BE-OVER-HERE-IN...Hey Jordan,

For both men and women, our asses are important assets. They can be one of the first things that other people notice (other than your wonderful personality!), and can certainly get the blood pumping. Among other things.

Here are few tips for giving yourself a booty makeover.

  1. Build your glutes through strength training. The gluteus maximus, gluteus medius and gluteus minimus are the muscles that define your butt. By engaging in strength training exercises that target your glutes, you’ll build a rounder and tighter tush. Some exercises to incorporate into your workout include squats (this one is the best!), lunges, leg presses and deadlifts. Every few weeks, progress to heavier and heavier amounts of resistance. This process (called progressive overload) will cause your muscles to grow.
  2. Target glutes through cardio. You can also train your glutes through cardiovascular exercise. According to research, jogging on a treadmill is the most effective cardio exercise in terms of glute activation. Adding an incline further enhances activation. If you’re really willing to invest time in the pursuit of an awesome ass, learn how to ice skate… because hockey butt.
  3. Reduce butt fat through a calorie deficit. If you want to reduce butt fat, know that a calorie deficit is required. That means, you’ll need to eat fewer calories than you burn. It’s important to continue exercise when using a calorie deficit to ensure that more fat than muscle is lost. However, keep in mind that fat will melt off all areas of your body… and not just your backside. It’s impossible to reduce fat just in your butt without reducing fat from other areas of your body.
  4. Be realistic. At the end of the day, exercise and diet will most likely enhance the shape you already have. But having a stronger, lean backside isn’t just about looking a certain way. It’s about being strong and powerful. And a well developed butt will help you in other aspects of your workout.

If you want a bigger butt, focus on tips 1, 2 and 4. When building muscle (a process you’ll often hear gym enthusiasts refer to as bulking), a calorie deficit will actually work against your goals. Obviously, building muscle requires a surplus of calories.

If you want a smaller backside, focus on tip 3. When reducing fat (a process you’ll often hear gym enthusiasts refer to as cutting), you won’t be able to build muscle.

Love,
Davey

P.S. For a guaranteed strategy to build muscle on your backside or anywhere else, download Size Matters: Davey Wavey’s Foolproof Guide to Building Muscle!

Answered: Best Exercises to Increase Size of Butt?

Hi Davey,

I’m 18 years old and like my butt, but I feel like it could be bigger. Do you have any fitness tips for increasing the size of my butt?

Regards,
Hassan

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Photo credit: @dattwinandree

Hey Hassan,

Like any muscles, your glutes (a.k.a. butt muscles) will only grow if your current musculature isn’t enough to get the job done. Your body is a very efficient machine and, as such, it doesn’t want to waste the energy required to build and maintain new muscle unless it’s absolutely necessary.

How do you tell your body to build new muscle? Through a strategy called progressive overload.

The idea is pretty simple. Over time, continually increase the amount of resistance you use. As you work against more and more resistance, your body will continually increase the size of the muscles being worked (assuming you’re getting adequate rest and nutrition). This is progressive overload and it will increase the size of any muscle.

There are plenty of exercises that target the glutes specifically. Here are a few of my favorites:

  1. Squats. When it comes to glute exercises, squats are king. Though there are a number of ways to perform squats, using a barbell is my favorite. That’s because you’re able to use more weight; when using dumbbells, you’ll likely be limited by grip strength. When doing squats, lift heavy and make use of the aforementioned progressive overload strategy. If you’ve never seen a proper squat, watch this video.
  2. Deadlifts. Another great barbell exercise to incorporate is the deadlift. Though deadlifts work muscles across your entire body, they’re especially beneficial in building up your glutes. Like any exercise, form is extremely important so check out this instructional video.
  3. Lunges. Last but not least, lunges are another great glute exercise. Though they’re often performed with dumbbells (see this video for an example), you can also a barbell for heavier weights.

If you’d like to exercise recreationally, I’d recommend picking up a sport like hockey. In fact, they don’t call it a hockey butt for nothin’.

Love,
Davey

How to Get a Bubble Butt [Video]

So you want a bum like Beyonce? Though bubble butts are largely genetic, there are certain exercises you can do to enhance what you’ve got. Click below to watch my advice.

Buns of Steel: Which Cardio Machine is Best for Your Butt?

Buns of steel could be only a jog away, according to a recent study.

As a gay man, I spend a lot of time thinking about butts. So I was especially excited to get my paws on a new study about glutes (a.k.a. ass muscles) and cardio machines. So which cardio machine is best for your backside? Is it the treadmill, the recumbent bike, the stair master, or the elliptical? You may be surprised by the answer.

Here’s what the study found:

  1. Treadmill (jogging): 48.9% of glutes activated.
  2. Elliptical: 32.6% of glutes activated.
  3. Treadmill (walking): 24.3% of glutes activated.
  4. StairMaster: 24.0% of glutes activated.
  5. Recumbent Bike: 6.0%of glutes activated.

Jogging on the treadmill is the clear winner (running or sprinting, though not included in the study, is presumably even better). Jogging speeds, by the way, are different for different people – it’s based on perceived effort – though most jogging speeds are less than 6 mph.

Here are a few tips to dig even deeper when doing cardio:

  • When walking, jogging, running or sprinting on a treadmill, add an incline to activate a greater percentage of your glutes.
  • When cycling, use the upright bike instead of the recumbent bike.
  • When stair climbing, take bigger steps.

Bottom line: If a stronger ass is in alignment with your fitness goals, picking up the pace on a treadmill takes the cake.