With proper structure and a set game plan, going from flat butt to bubble butt can be a reality before you know it. Sometimes however, development tends to stagnate for various reasons. It is important to know that there are tricks and tips to get you out of this funk rather quickly.
This article will help get you from a flat butt to bubble in a hurry. You will notice in this article that proper nutrition is just as important as the work you put in at the gym. These two factors generally go hand in hand so make sure you're paying attention to both of these areas.
Now let's get started and take a look at some tips and tricks that can get you on your way to that bubble butt immediately. Here are the top 15 tricks to help you boost that but.
15 Proper Resting Period
Like every other muscle your glute needs a proper amount of time to build and repair itself following a workout. Hitting the glute muscles too often will only fatigue it in the long run prohibiting it from properly growing. Ideally, each muscle requires at least two days of rest before hitting it once again. Resting it and fueling it properly will allow your glutes to grow at an optimal level. Make sure to keep things fresh and hit different body parts every week. My recommendation would be to perform glute exercises no more than twice a week. Make sure to hit your other body parts throughout the week like abdominals, back, shoulders, arms and chest.
14 Cheat Meals
This may surprise you, but cheat meals actually speed up the process of creating your perfect bubble butt. Cheat meals are generally seen as metabolism boosters, especially if you are on a low carbohydrate, high fat diet. The purpose of a cheat meal is not only to boost your metabolism but also an opportunity to give your body those dirty fats and carbs it desperately craves. Doing so will also aid in growing your booty. If you’ve been on a set diet plan for more than 12 weeks I suggest incorporating a cheat meal once a week, it can work wonders in getting that bubble butt.
13 Eating Before Bed
Eating late at night is a strong misconception in the fitness industry today. Some believe it’s bad, while others believe it can actually be beneficial for your muscle growth. The reason some believe that your most optimal growth happens while you're asleep, giving your body fuel before you got to bed aids in that growth process. It is believed that going to bed on an empty stomach can actually prohibit growth as opposed to eating at night which can actually prove to be beneficial, contrary to many beliefs.
12 Short Breaks
Taking short breaks is a great tool to use when you are trying to burn fat and gain muscle simultaneously. Short breaks keep your body in a constant burning state, this will ultimately burn away your fat and replace it with muscle. Ideally, if you’re looking to take short breaks aim for a 60 second breaks between each set. Doing so will keep the intensity of your workout quite high, while putting some intense pressure on the glute muscles.
11 Rep Counts
Repetitions per set are quite important when it comes to growing your butt. Repetitions are all based on whatever your diet is. So if your body fat is generally low and you are eating carbohydrates aim for anywhere between 12 to 20 reps per set. Now if you are consuming low amounts of carbohydrates, limit your repetitions to 10 to 12 per set. Your reps should be based on your diet. My recommendation, if you’re body fat is at a good point, consume carbohydrates after your workout and aim for anywhere between 12-15 reps per exercise. This will get you on your way to that bubble butt.
10 Metabolism Boosters
If you haven’t already done so, check out my previous article discussing 15 ways to boost your metabolism. Now you might be asking yourself what does the metabolism have to do building that perfect bubble butt? Well, more than you think. A quick metabolism not only allows you to burn quicker but it also allows your body to turn mush into muscle that much quicker. So a quick metabolism basically speeds up the process to toning your glutes. There are several things you can do to speed up your metabolism like drinking green tea or consuming omega-3’s. Finding ways to boost your metabolism will put you on the right track in a hurry.
9 Working Your Core
Like I mentioned earlier in this article, the body needs a proper amount of time to recover following a workout on a specific body part like the glutes. Engaging your other muscles is not only necessary to help your glutes grow properly, but it can also help your body be much more well rounded all together which will cause your glutes to look that much better. Hitting some back exercises will help your posture greatly, this will not only help your back but will also help your bum stand out much more because of your improved posture. Working on your arms, shoulders and chest will also help bring about the same results. Working the rest of your body will help your glute development immensely. Make sure to incorporate every body part each week.
8 Getting In The Proper Macro Nutrient Split
Getting the proper fuel is crucial when it comes to building a bubble butt. It simply isn’t enough to count your calories, the important part is to find out where those calories are coming from. A proper macro nutrient split will go a long way in aiding your progress from flat to bubble butt. My recommendation would be to intake 15-20 grams of carbs before your workout, follow this up with 20-25 grams of carbs post workout. Protein wise stick to 25-30 grams following your workout. Keep your dietary fats moderate throughout the day. Carbohydrates and proteins are essential when you are trying to build a bubble butt. Your window following your workout is crucial, make sure to fuel yourself properly.
7 Cardio Levels
Overdoing cardio will only prohibit growth especially if you’re looking to grow that butt. Cardio is one of the biggest muscle killers out there, the mistake many people make is overdoing cardio which leads to burning the muscle that you worked so hard for. Doing too much cardio will ultimately flatten the glute while making it smaller causing it to stick out much less, if you’re intention is to grow your booty limit your cardio to 12-15 minutes per session at a moderate pace.
6 Strength Training
Strength training is an aggressive approach to building that bubble butt rather quickly. Those that exercise with strength based programs are able to build a round bum rather quickly. If you are training for strength, your calories need to be boosted in order to meet the requirements of this type of training. Heavy lifts, intermixed with longer breaks help to grow the size of the muscle quickly if supported with a proper diet.
For those of you that don’t know, a superset is performing an exercise after another exercise without any rest or break (proceed to take a break following the superset). This method is one of the best metabolism boosters out there when you are training. Performing a superset keeps your heart rate at an elevated level, this allows you to burn much more than just performing one exercise at a time.
In order for your glutes to be fully recovered following a workout, it is crucial that you intake protein following exercise in order to properly build and repair it. Without doing so, growth will be that much more difficult. Protein is absolutely essential when it comes to creating that bubble butt. Protein options are immense so don’t feel limited in what you can eat. Options range from chicken, extra lean ground beef, tilapia, cod, mahi mahi, turkey and many other options. Make sure to consume a proper amount of protein throughout the day and following your workouts.
3 Glute Exercises
Changing the rotation of your exercises is an important tip when it comes to building your glutes. Make sure to change up your exercises every 4-6 weeks. If you’ve been training for more than a year, you can also change your workouts weekly. There are a variety of glute workouts you can be doing. Here is a link to one of my previous articles which will help you diversify your workouts with some different movements.
This is the most classic yet most effective workouts in terms of building those glutes quickly. When performing a squat make sure that your back is up straight, then proceed to descend nice and slowly while sticking out that glute muscle. This workout is still one of the top when it comes to booty building. Be sure to challenge yourself with weight that you feel, don’t go to light. With more experience you should be able to gradually increase the weight. This will help grow your booty even more. Make sure to keep track of how much you lift. Ideally go for 8-12 reps on your heavier sets and 15-20 for your lighter ones. The squat is essential to building that bubble butt.
Carbohydrate timing is crucial when it comes properly growing a bubble butt. Consuming carbs around your workouts is absolutely crucial. Ideally, consuming a carbohydrate serving of 20-30 grams is important because that will help to fill out your glutes muscle. Carbohydrates not only help fill out the muscles but can also aid in giving the body energy after a gruelling workout. If your carbohydrate tolerance is poor try using a green tea extract following each meal. This will help you absorb the carbohydrates very quickly leaving you with minimal signs of bloating. Get in those carbs ladies!