Doing my lunges STILL <3 Today I did 5 sets of 8 reps, carrying 180 lbs
Note: I urge you guys to look at the video instructional in my”butt-building diary,” which is performed by a certified personal trainer—for form :)
How I stretch for leg days :)
Me: Would you mind if I photographed you doing a few specific stretches for my blog?
My little brother: Yes I mind. I don’t want your tumblr friends putting pictures of me on porn sites
Me: L M A O….
THINGS TO KNOW BEFORE WE GET STARTED…
1. First of all, for those of you who have never done any kind of lower body exercise (as in my case), you want to start out nice and easy. Build some strength first and let your body adjust before piling on the weight. I’ll be going over how I started out. DON’T skip to the big stuff before you’re ready. Those of you who are already pretty strong, and just want to know what my current exercise routines looks like, skip to “weeks 21 to the present” close to the bottom of my blog entry. I plan to do Week 21’s workout today later on today!
2. Gym membership is necessary.
3. At my starting point, I was all skin and bones. I had lost almost all of my fat, and my butt was pretty much at its flattest it had ever been. If you guys want an instructional on how I lost my fat, I’ll see about putting it together. For those of you who are at a different starting point with regard to your fat percentage, you might want to note that, since you’re dealing with concurrent weight gain and weight loss.
4. The internet is a wonderful source. I learned everything on my own that way—and through trial and error at the gym. Make sure you have PROPER FORM, as you don’t want to end up feeling the “wrong” kind of pain.
5. Another thing I want to let you guys know before you start is that you are working out your butt and legs—BOTH. That is, you’re going to see an increase in the size of your legs (thighs especially) and not just your butt. For some girls who want super slender legs, that might be an issue.
6. So…YOU WILL EMBARRASS YOURSELF. Sorry, there’s no getting around that, especially when you start increasing weights and do not fully know your strength yet. I could do a whole blog on embarrassing moments at the gym.
7. Once you cross into the “other half” of the weightlifting section at your gym, you will be outnumbered if you’re a girl. People will stare. But get over it. Focus and do your thing :)
8. Big league machines, such as the ones we’ll be using, have something called a SAFETY LEVER. ASK someone who works at the gym (or someone next to you who is in between sets) to show you how to engage and disengage the safety lever if you are unable to figure it out (still, expect #6). It’s different for every machine.
9. A proper diet is the key, as you’re no longer trying to lose weight—your goal is to gain.
10. STRETCH before and after. Trust me..you don’t want to skip out on this.
11. DETERMINATION is of utmost importance. If achieving a built bubble butt were easy, every single person would be walking around with one. It’s not. Results will not come overnight. A lot of you have asked me for a specific timeline. It took me about 6-8 months, and I have since been able to maintain my size and shape.
12. Feel free to ask me any questions. I have helped close friends in college and coworkers. Every single one has been able to increase her butt size significantly, while lifting only half the amount that I do. You want to find YOUR max, which doesn’t have to be as high as mine. So don’t freak out if you are not able to lift what I lift.
I’d wish you luck, but nothing about ass-building involves luck. YOU HAVE TO WORK FOR THAT BOOTYLICIOUSNESS! <3
HOW I BUILT MY BUTT
For each week, I performed the numbered exercises on every other day of the week: Monday, Wednesday, Friday, and Sunday. When the intensity of my workouts increased significantly (like during my 18th week or so), I decreased my workout to three times a week. Currently, mon, wed, and fri are my designated “leg and butt” days. You want to take a day-break in between each exercise day in which you do not work out any leg or butt muscles so as to allow them to recover. On the days you do not work out your lower body, you should be doing upper body strength training.
Try to top your workout with a 20 minute cardio session of running, bicycling, stair climbing, or jump roping.
1. Dumbbell lunges (5 sets of 15 repetitions; using two 10 lbs weights)
2. Leg Press (4 Set of 12 repetitions; load a 10 lbs plate on each side
3. Hack squats (4 sets of 12 repetitions; load 10 lbs plate on each side.
4. dumbbell squats (5 sets of 12 repetitions; using 15 lbs weights)
5. Abductions (4 sets of 12; set at 50 lbs)
6. Adductions (4 sets of 12; set at 30 lbs)
7. Hamstring curls (4 sets of 12; set at 30 lbs)
By week 2, I was ready to start increasing weights, but not for all of the exercises. For some reason, it took longer for me to gain strength in my hamstring and adductor muscles, so I didn’t’ increase in those areas. If you feel you are able to complete the 12 reps with increased weight for those exercise, definitely go for it.
1. Dumbbell lunges (5 sets of 15 repetitions; using two 15 lbs weights)
2. Leg Press (4 Set of 12 repetitions; load a 35 lbs plate on each side
3. Hack squats (4 sets of 12 repetitions; load a 25 lbs plate on each side.
4. Dumbbell squats (5 sets of 12 repetitions; using 25 lbs weights)
5. Abductions (4 sets of 12; set at 70 lbs)
6. Adductions (4 sets of 12; set at 30 lbs)
7. Hamstrings (4 sets of 12; set at 30 lbs)
IF YOU ARE INTERESTED IN SEEING WEEKS 3-21, please see my facebook page:
All of my information is in the “Notes” section of my page:D