How to Build a Booty
I've put together 3 booty building workout videos for you (beginners, intermediate, and advanced), as well as a video showcasing a full day of eating.
Warm-Up Session
Before we start the booty workout, let's first make sure we are recruiting our glutes.
Many people cannot activate their gluteal muscles. Rather, they compensate with their quads and hamstrings. To make matters worse, we spend the majority of our time sitting, which further exacerbates "lazy glute-itis".
Glute recruitment is a staple in my training series. The top athletes in the world can recruit their glutes, which makes them better runners, cyclists, etc.
Here's what you will need:
The Warm-Up
- Jumping Jacks or Jump Rope
- Hip Flexor Stretch
- Russian Baby Makers
- Banded Walks
- Clamshells
- Glute Bridges
- Banded Good Mornings
Booty Workout
PHASE 1:
Do Phase 1 if you are a beginner.
Here's what you will need:
- stool
- Glide Discs
The Workout (3 to 4 rounds)
- Air Squat x 10
- Stool Step Ups (10 per leg)
- Hamstring Curls x 10 (glide discs)
- Jumping Jacks x 30
PHASE 2:
Do phase 2 if you are intermediate.
Here's what you will need:
- Dumbbells
- Bench
- Resistance Band
- Jump Rope
The Workout (3 to 4 rounds)
- Dumbbell Squat x 10
- Dumbbell Bench Step-Ups (10 per leg)
- Banded Good Mornings x 15
- Jump Rope x 60seconds
PHASE 3:
Do Phase 3 if you are advanced.
Here's what you will need:
- Barbell, Plates, Squat rack/stand
- Bench
- Jump Rope
- Also recommended: Versa Grips, Squat Shoes, Knee Sleeves
The Workout (3 to 4 rounds)
- Barbell Back Squat (8-12 reps)
- Dumbbell Bench Step-Ups (10 per leg)
- Barbell Deadlift (8-12 reps)
- Jump Rope - 30 consecutive Double Unders
Foam Rolling Session:
You can eliminate trigger points (knots) in your muscles using an inexpensive tube of foam. I like to use both plain foam rollers, as well as the ones with “teeth”. The teeth kneed your muscles and stretch your fascia, helping to erode trigger points. This helps improve flexibility and minimize injury. Plus it feels good.
Foam rolling applies pressure to the trigger points. When you pause the roller on a trigger point for a few seconds, it helps release the tension (myofascial release) in the muscle and the pain starts to abate. By using your own body weight and a cylindrical foam roller you can:
- perform a self-massage (myofascial release)
- break down soft tissue adhesions and scar tissue, making your muscles more pliable and functional
- break up trigger points
- increase flexibility
- minimize soreness and help your muscles feel relaxed
- increase blood flow and circulation to the soft tissues
Fuel Your Booty Gains!
Here's what I typically eat in a day.
You will note a common theme. I prioritize protein at every meal. A high protein diet optimizes muscle gains (i.e. it will help us make booty gains).
You will also note that I do not follow a meal plan. From my own personal experience, I can tell you I failed miserably following other people’s meal plans. The problem with meal plans is that you are forced to demonize all foods that are not on the plan, which can lead to micronutrient deficiencies and an extremely unhealthy relationship with food. Furthermore, with flexible dieting, you can select the daily treats you want (in moderation) and you don’t have to demonize carbs!
Watch the video to see the clever trick I implement to prevent me from overeating.
I've posted below this video a list of all the foods I consumed on this day.
Food List:
- My BCAAs of choice are BSN's aminoX (no caffeine) and aminoX Edge (caffeine).
- fish oil
- pasteurized egg whites with calorie-free Kool-Aid Drops and Ideal No Calorie Sweetener
- skinless chicken breast & stringless sugar snap peas
- Combat Crunch Protein Bar
- Nonfat Plain Greek Yogurt with Walden Farms Strawberry Syrup
- Mighty Muffin
- Peaches, clementines
- Shredded Wheat Bran Cereal with unsweetened vanilla cashew milk and BSN Syntha-6 Edge Protein Powder
- 100 calorie microwave popcorn
- Cadbury Dairy Milk Buttons (chocolate)
