How to Get a Nice Butt

One of the most sought-after areas of the body within the context of 'desire for improvement', as well as... well, "other contexts" (I won't go there), is the glute area. If you find yourself doing searches for 'how to get a nice butt' or 'how to build glute muscles', you're not alone. Millions of people (both male and female) would love to make this area of their bodies more protruding, muscular, firm, and desirable. Yet much of the information these individuals find leaves them "flat" - both figuratively and literally. This article is different because it gives you the cold hard (and motivating) truth on what it really takes if you want advice on 'how to get a nice butt.'

You Need 'Size' - not "firming"

If you have a flat derriere and you want it to protrude, the last thing you need is someone giving you more advice on how to "firm your butt." You don't need firmness - you need some muscle mass. What the hell is "firmness" anyway? It seems to have become a euphemism for "a tiny (nearly imperceptible) bit of muscle" - the gaining of which being like dipping your toe in the water while being afraid to jump in. Building an appreciable amount of muscle size in the glutes will be a lot more exciting (feeding long-term motivation) than creating some firmness that vanishes when you simply miss a 'butt workout.'

This holds true even if you have some butt size that's mostly comprised of fat. By building some glute muscle, you'll possess the muscular size that will create a better shape that can be revealed when you lose the fat.

'Overload' and 'Volume Progression' is Key

A major key to building any muscle in the body - and what should be the cornerstone of your 'how to get a nice butt' formula - is overload on the muscle and volume progression.

That said: if I see one more fitness guru demonstrating an exercise while simply saying "do these", I'm going to get nauseated. Nothing happens in bodybuilding unless 'progression' in the form of 'volume overload' occurs. That means if you're doing some lunges with 30-pound dumbbells in your 'how to get a nice butt' routine, you need to work your way up to using heavier dumbbells in that exercise if you're going to build muscle. You might need to eventually be using 50 or 60 pound dumbbells in order to obtain the muscular development you desire. This needs to occur by incrementally overloading and recuperating the muscles in the optimal ratio.

Don't assume that just because you've done the lunges with the 30-pound dumbbells (and your glutes are sore) that you've built your butt muscles. It takes a succession of workouts that optimally combine proper overload/muscle breakdown combined with intermittent days off between workouts for adequate recuperation in order that you go from those 30-pound dumbbells up to the higher weighted lunges. Once the higher weight is achieved for the same repetitions and sets for which you can now only use the 30-pound dumbbells, you'll have developed better butt muscles.

The Best 'How to get a Nice Butt' Exercise I've ever found

Even many bodybuilding neophytes are vaguely aware that deep squats are one of the 'best butt building exercises' around. And although they're one of the best - I've discovered a variation on them that is even more effective for building nice glutes. In fact, when performed correctly, this butt building exercise will add size, shape, firmness, and visual appeal to the glutes more efficiently and effectively than just about any alternative.

The exercise I'm referring to is deep, half-rep squats on a Body Master (or similar) squat machine with feet as far back on the platform as is safe and with a slightly wider than shoulder-width stance. The technique is to do sets of half reps from the fully squatted position (butt touching back of heels) to the midway position (thighs parallel with floor). These repetitions should be performed with the hips and butt sticking out as far as possible (for balance and maximum stimulation of glute muscles), and while preventing the lower back from getting in on the action.

Whenever one of my clients or I perform these 'bottom half-reps squats', we always ware a weight lifting belt and we utilize a workout weight that can be safely un-racked and re-racked at the mid-position on the Body Master squat machine. Also, you should consult with your personal physician before performing these or any other workout exercises and DO NOT attempt these if you have any lower back problems.

However, if you have a clean bill of health and you incorporate this exercise (or a variation of it) with the overload/volume progression principle I mentioned earlier, you will very likely cease your search for 'how to get a nice butt.' In other words, there's not much better you can do for creating that... "junk-in-the-trunk"... or whatever they call it - appearance for yourself.

Scott Abbett is the author of HardBody Success: 28 Principles to Create Your Ultimate Body and Shape Your Mind for Incredible Success. To see his personal transformation, visit http://www.hardbodysuccess.com

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