How To Get a Butt Like Jessica Biel
To get a butt like Jessica Biel…
- Do 4-to-6 sets of 6-to-12 reps of ONE of the butt exercises from GROUP A & then…
- Do 4-to-6 sets of 6-to-12 reps of ONE of the butt, hip & thigh exercises from GROUP B.
GROUP A
Click on photos to see how to do exercise
GROUP B
Click on photos to see how to do exercise
You only need to do this workout 1-to-2 times a week &…
- Not on back-to-back days if you do it 2 times a week and doing it more than 2 times a week will not make you get a bigger butt any faster and…
- Make sure you take 1-to-2 weeks off after every 2-to-8 weeks in a row of doing the Jessica Biel butt workout to allow your butt muscles to Rest, recover and get bigger &…
- Expect to see results every 2-to-4 weeks but make sure you…
Use weights heavy enough to only allow you to do 6-to-12 reps per set so…
- If you ever end up doing more than 12-to-15 reps on a set then That set does not count as an actually set (it can be counted as a warm-up) and…
- Keep a training log because you don't want to use the same amount of weight, reps and/or sets each workout because to get a bigger butt…
- You'll need to beat your last workout or set by trying to do more reps, sets or using heavier weight each workout &…
Follow this 4-step diet plan to get a bigger butt like Jessica Biel…
1. Eat 1200-to-2000 calories per day
This will allow you to lose weight or maintain your weight while getting a bigger butt. Please note: As your butt gets bigger you will gain some muscle weight but the weight you gain will not make you look fat. It will only make you look more curvy but…
How curvy you look as your butt gets bigger will also depend on how much fat you have hiding those curves if you're overweight. See how to tell if you're gaining muscle or burning fat
Quick Tip: If you want to lose weight faster while getting a bigger butt then follow these 8 rules, do these workouts or use this easier 90-day workout plan
2. Eat 90-to-200 grams of protein each day
Eat anything you want & Eat whenever you want (just like in the nowloss diet) but make sure you eat 90-to-200 grams of protein each day so your butt can get bigger & stronger and…
You can get your protein from these food sources and/or you can use protein shakes like Optimum Whey or MRPs like Labrada Lean Body For Her to help you get all the protein you need for a bigger butt.
3. Drink at least 1 liter of water per day
Use a food journal so you can adjust the amount of calories & protein you're eating if you're not satisfied with the results you're getting but…
If you're eating 1500-to-2000 calories along with 100+ grams of protein per day & you're not getting results then more than likely…
- You're not doing the exercises in the workout above correctly and/or…
- You're using weights that are too light by doing more than 12-to-15 reps per set and/or…
- You're using weights that are too heavy by doing less then 4-to-6 reps per set and/or…
- You're using the same amount of sets, reps and/or weight every workout but…
If you're unable to do the Jessica Biel butt plan…
- Do the get a bigger butt at home plan if you can't go to a gym or don't have access to heavy weights that allow you to do 6-to-12 reps per set or…
- Do the Beyonce butt plan if you hate doing squats, lunges or have bad knees or…
- Do the J-Lo butt plan which is almost like the Jessica Biel plan except that you alternate between weeks of using weights and doing hill sprints for a bigger butt.
Make sure you also see…
Tips for a bigger butt
How much muscle can I gain in a month?
Will my butt get smaller if I lose weight?
Will protein shakes make me gain weight? and…
You may also want to see…
How to gain weight & get curves
How to sprint for a bigger butt
How To Get Rid of Cellulite on your legsShould I do exercises from both A &B at one training day or is it better if I do only A or B?
May 21, 2013
Hi Adrian,
I've been doing the Jessica biel workout and although I have noticed my butt and thighs growing, I have also noticed the muscles in the right side of my back are larger as well (and only the right side) I'm assuming I'm doing something wrong but i don't know what or how to fix this. Also, is there anything I can do to now counteract the muscle growth in the right side of back.
April 29, 2013
The hip thrust and squats (I use one leg and 40 pound weights for the hip thrusts and a barbells for the squats)
April 29, 2013
*dumbbell not barbell
April 29, 2013
how long have you been doing this workout
April 30, 2013
6-4 weeks
April 30, 2013
I am currently doing the butt workouts along with abs, arms, chest and my usual 30 minute on the elliptical or treadmill. Is this too much for my butt workout? My main goal is making my butt bigger and toning up my body as well. Any other suggestions?
April 18, 2013
I currently am ok with where my weight is.....now to tone up the abs and butt.
April 18, 2013
Oh no not all of them in one day! I do each one twice a week on different days. Does the stair stepping machine help like it would doing steep hills?
April 19, 2013
Hi I'm 5'7 and I'm 130 lbs and I am 16 years old. I'm trying to get thicker things and a big butt and drop a couple lbs at the same time. I'm not obese, I just have a bit of stomach fat that I would like to get rid of. Here is my workout schedule:
Monday Squat
Tuesday Rest
Wednesday Squat
Thursday Rest
Friday, Saturday, Sunday Fast loss workout #2
April 05, 2013
I m also eating 100+ grams of protein a day and 1200 - 1800 calories
April 05, 2013
Thanks!
Also, what time is the best time to do squats and butt bridges?
April 09, 2013
there is no magic time. just make sure you only do the workout 1-2 days per week
April 09, 2013
And while doing the butt bridges i do it using a chair and on one leg for a better workout but do i alternate between both legs in between sets or just stick to one during the whole workout
April 12, 2013
Adrian,
Hi. First of all, thanks for all the great instructions and videos!! I've been doing the single leg deadlift(group A) and the dumbell squats(group B). Do I do these same A & B exercises every week or do I change them up? If so, how often? Thank you in advance!
April 05, 2013
Hi Adrian,
I am currently doing the Jessica biel workout and I would like to add some hip abductions to my workout, however, I do not want to interfere with the progress of this workout plan. I have been doing the butt bridge or single leg deadlifts and squats twice a week. Can I add the hip exercise safely without interference
April 03, 2013
yes, you can add that. it's a simple isolation exercise that will not hurt your progress
April 03, 2013
After i so this for 6 weeks and the take a week off what do i do after that for my butt and thighs to keep growing?
March 27, 2013
so your only supposed to do these exercises twice a week but not back to back days...how many many days am i suppose to skip in between...also do I Increase the weight, reps and sets evryweek?Im not sure how much i am suppose to increase I don't want to do too little or too much..please help!
March 27, 2013
at least 1 but 2-to-3 is best.
try increase SOMETHING every workout you do at the very least
March 28, 2013
Hi Adrian.
My deadline for this is May 24th so Iw as wondering if my thighs will get thicker by then and if my butt will grow by then like a very amount.
March 26, 2013
about 5 inches and would my thighs get thicker by then also
March 27, 2013
your thighs will get thicker and I cant guarantee anything but you will see a big difference by then
March 28, 2013
Hi so i was just wondering if this also helps me get thicker thighs as well ? And can you post something about how to get a butt like valeria orsini :)
March 19, 2013
Hello Adrian!!
I would like to share with you my schedule
do you want to comment, it is good or what is better to do?
ZA 16-3-2013 15,5 kilo ---- 20 reps --- 4 sets
MA 18-3-2013 15,5 kilo ---- 30 reps --- 4 sets
WO 20-3- 2013 18 kilo ---- 15 reps ---- 4 sets
VR 22-3-2013 18 kilo ----- 30 reps ----- 4 sets
ZO 24-3-2013 23 kilo ----- 15 reps ----- 4 sets
DI 26-3-2013 23 kilo ----- 30 reps ----- 4 sets
I am looking forward to your response!!
Greetings, Marieke from holland
March 18, 2013
Oh shit!! Sorry this is for the exersise the Butt brigde. With that weights...ect
I only do that exersise at the moment..
March 18, 2013
this is good if all you want is a firmer butt that is a little bit bigger. If you want a big increase in butt size then stick to the plan on this page
March 18, 2013
If i do this workout with 15kg dumbells, do you think it would be effective and make my butt rounder and bigger?
March 16, 2013
yes, at first it will but as you get stronger you will need heavier dumbbells to continue to see reuslts
March 16, 2013
Hi Adrian,
...I feel like I've left you a question on every page lol. I was wondering what kind of difference the resting period makes? I read what you said, but what would be the result of doing 3 weeks on and one week off versus doing 8 weeks on and three weeks off? Is one better or faster for muscle growth?
March 14, 2013
there is no DEFINITE answer. the best answer is that it will vary from person to person. some people can go longer (like 8 weeks) while some can only go (2 weeks) before needing a week off
March 15, 2013
I have what is called an apple shaped butt. Will the Jessica Biel butt exercises change the shape of my butt and work for me?
March 11, 2013
Hi Adrian,
My gym is pretty busy and the barbell squat machine is sometimes in use the whole time I am there, but they have 2 smithsonian squat machines that are usually not both being used. Can I use that over the barbell or is it better to use the barbell? The only thing I notice is that I can lift a lot more with the smithsonian squat machine. Also, when I do the weighted butt bridge (I use one leg method when i can't get the barbell, and am up to 25 lbs 4 sets of 10) I notice my lower back hurts afterwards. I keep my toe up so i'm using my heel, and I thrust up and hold for 2 seconds then slowly come back down. I thought my form was good but is there a reason why my lower back hurts?
March 11, 2013
the smith machine is okay as long as you apply the same technique for squats. for the lower back issue that is normal but it should be a debilitating pain but you can try strecthing the lower back area and your hip flexors before your workout to prevent this
March 11, 2013
I read on a different page of this website that the weighted butt bridge & hip thrust are the BEST exercises for a big butt. Will following the workout on this page give me the same results as the butt bridge & hip thrust would?
March 07, 2013
& what exercise from each group would u recommend doing to get results the fastest?
March 08, 2013
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