Great, you know what you want. Do you know how to get there?
When it comes to ‘building’ any muscle, wether thats the bum or the biceps, it involves the growing of new muscle. Sounds like common sense right?
Majority of us want a visual change, a visual result. We want to see a different shape and not necessarily just a smaller version of what we currently look like. This is a body composition change. An increase of lean muscle tissue, plus a reduction of body fat, not necessarily at the same time.
‘Building a booty’ involves the development of new muscle. Hence, the ‘building’ part.
If you want your glutes/booty to grow, then you’re going to have to eat enough to make sure that it can be fuelled enough to develop. It’s not going to be easy building with salads. Embrace the food.
If you want more shape and therefore more muscle on your glutes, then you’re going to have to increase total workout loads that you’re lifting, either through 1. Increased weights, 2. More sets/reps or 3. Increase mechanical tension on the target muscles.
This means yes, banded hip thrusts do have a place (mechanical tension) but it also means not to neglect your actual lifts like barbell hip thrusts, sumo deadlifts, squats etc.
Going to the gym and doing a fat blast workout with a very low calorie diet WILL NOT BUILD A BOOTY.
Yes you might get leaner, but if the goal is to grow your glutes then it’s going take a little more focus on the growing part.
Focus on eating for fuel and developing muscle. You’ll be glad you did in the long run, when it comes to losing body fat.
Focus on hitting PB's and progressing your workouts instead of fixating on the getting super lean part in the short term. Think long term.
No amount of stair master kickbacks will build the glutes like weighted squats, hip thrusts and lunges.