We live in a world of instant gratification. Whatever you want, whenever you want it. Unfortunately, physiology doesn't work that way. Making a big change to your physique takes hard work and patience. However, you can speed things up significantly if you're in on a few smart-training secrets. Getting a bigger butt fast is all about knowing which exercises to do and how to do them to get results on the double.
Secret #1: Your Body Type Plays a Big Role
It's important to start by setting realistic goals. Depending on your body type, you may or may not be able to make significant changes to your musculature without an extremely structured workout regimen, strict diet and supplements. This is especially true for women, who don't put on muscle as easily as men. And, some people put on muscle more quickly than others. Accept your body for what it is and what it can reasonably do.
Secret #2: To Build Size, Build Muscle
More than likely, your goal isn't a a soft, flabby rear. No, you want a firm, lifted, round rear end that that looks great clothed and unclothed. To get it, you have to build lean muscle mass by strength training. Strength training at the right intensity causes micro-tears in the muscle fibers. During recovery, those fibers heal and get bigger.
The more often you train, the quicker you gain muscle. One caveat: You need to allow enough time between workouts for recovery -- about 48 to 72 hours.
Secret #4: Train With Weights
The best way to build muscle quickly is by lifting weights. Although body weight exercises are great for building strength, getting toned and building size over time, they will not garner results quickly. Lift as much weight as you can safely lift for eight to 12 reps per exercise.
Note: Where you start, resistance-wise, depends entirely on your current fitness level. If you haven't been lifting weights, don't do heavy squats -- you will injure yourself, and that's no secret. Start with body weight exercises and gradually add weight as you become stronger. It will take longer to reach your goal, but you'll stay injury-free. You can't build big glutes if you're laid up with an injury.
Secret #5: Train at the Right Intensity
To build noticeable size quickly, you have to work out in a way that encourages hypertrophy, or muscle growth. Typically, this means doing exercises with a solid amount of weight for eight to 12 reps per set, and choosing a weight that fatigues your glutes -- or butt muscles -- by the last rep. You also need volume -- one set isn't going to be enough. Three to five sets is a good goal.
Secret #6: Do Exercises Proven to Get Results
Don't waste your time with exercises that don't get results. These exercises have actually been scientifically studied and have all proven to be highly effective for activating the glutes.
Squats: Squats are the gold-standard of butt exercises. If you're able to squat, you should. If you haven't squatted with any weight, start by learning the technique, then gradually add weight. If you've been squatting, start to increase your weight. Add weight with a barbell across the shoulders, holding dumbbells at shoulder-height or doing kettlebell squats.
Step-ups: Hold weights and increase the challenge by raising the level of the step.
Lunges: Place a barbell across the shoulders or hold weights.
Secret #7: Eat Right to Encourage Muscle Growth
We've already established that you want muscle not fat. Controlling your diet is the best way to stay lean. Avoid processed foods, excess sugar, fatty foods and too many carbohydrates. Eat a lean diet with plenty of fresh vegetables and fruits, lean protein from chicken, fish and beans, limited amounts of whole grains and dairy and healthy fats from avocados, olive oil, nuts and seeds.