To Make Your Butt Bigger Every 2-to-4 Weeks…

workouts to get a bigger butt

Do Workout A, B, C or D & This Diet

Butt Workout A

Click on photos to see how to do exercise

Before you start butt workout A…

Butt Workout B

GROUP A

Click on photos to see how to do exercise

GROUP B

Click on photos to see how to do exercise

Before you start butt workout B…

Butt Workout C

In Weeks 1, 3 & 5…

To get a bigger butt each time you do hill sprints…

In Weeks 2, 4 & 6…

GROUP A

Click on photos to see how to do exercise

GROUP B

Click on photos to see how to do exercise

Before you start butt workout C…

Butt Workout D

Hip Thrust Workout

Butt Bridge Workout

Before you start butt workout D…

4-step diet plan for a bigger butt

4 step diet for a bigger butt

1. Eat 1200-to-2000 calories per day

You'll lose or maintain your weight while getting a bigger butt on a 1200-to-2000 calorie diet but…

2. Eat 100-to-250 grams of protein each day

To get all the protein you need to repair & rebuild your glutes (your butt muscles) into bigger and stronger ones after you've broken them down doing Workout A, B, C or D…

With 100-to-250 grams of protein per day…

3. Drink at least 1 liter of water per day

4. Keep a food journal

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 Go over these frequently asked questions before making any adjustments.

Use any 1 of these free food journals…

Has this Plan actually worked for anyone?

My booty got bigger & more lifted

bigger booty

Yep, luv this guy followed his advice on hip thrusts over squats and my booty got bigger and more lifted. I started with 30 kg and worked myself up to 80 kg barbell with hip thrusts.

I do squats but they do not build a big booty like I have now as you can see the proof is in the pudding. What helped more than anything was heavy weighted barbell hip thrusts

Nataska Gordon

Victoria's progress after 6 weeks…

My Butt Looks Really Good Now…

Go to Tindra's Instagram to see more of the results she got with squats and this diet tool I gave her.

Thanks so much
Tindra Isabell

"Dang ma, you got a phatty girl."

I targeted the Booty with Adrian's bootylicious workout. When i did the workouts alot, i saw faster results, even with using weights. Thanks, my jeans feel GREAT!

Thanks so much for inspiring me and for giving me my new booty lol.

I was in atlanta earlier this month to visit my bf and as i got off the subway guys were saying, "Dang ma, you got a phatty girl." lol. I knew the workout has worked. THANKS SO MUCH!!

Renita, South Carolina

Frequently Asked Questions

When can I expect my butt to get bigger?

Expect your butt to get bigger about every 2-to-4 weeks but after 2-to-4, 4-to-8 or maybe even 8-to-12 weeks…

You're going to notice it's going to take you longer than usual to continually increase your butt size (but you'll probably be more than satisfied with your new butt after 4-to-8 weeks) and the reason why it may take longer is because over time…

As your butt gets bigger and stronger it's going to get tougher & tougher to continually break down your already stronger butt muscles so that means…

  • It's going to take more workouts where you're getting stronger each workout by use heavier weights, more reps and/or more sets in order to break down your butt muscles and start the rebuilding process again &…
  • It also means you may have to give your already bigger & stronger butt much more time to rest to recover, rebuild & grow in between workouts meaning you may have to workout less than 1-to-2 days per week so once you start working out and eating right…

You'll quickly get a butt like Ciara
Ciara
, Fergie
Fergie
, Kate Hudson
Kate Hudson
or like this butt here
this butt here
& after 2-to-8 weeks…

If your goal is a much bigger butt like Kim Kardashian
Kim Kardashian
, CoCo
CoCo
, J-Lo
Jennifer Lopez
, Vida Guerra
Vida Guerra
, Andressa Soares
Andressa Soares
, Beyonce
Beyonce
or like this butt here
this butt her
then expect it to take at least 4-to-12 weeks to get a butt that big.

Can I really get a butt like Kim Kardashian
Kim Kardashian
, CoCo
CoCo
, J-Lo
Jennifer Lopez
, Vida Guerra
Vida Guerra
, Andressa Soares
Andressa Soares
, Beyonce
Beyonce
or like this butt here?
this butt her

Yes but you have to do workout A, B or C in order to do so because as your butt gets stronger your butt will get bigger &…

There is no limit to how big your butt can get as long as you keep a workout journal, track your progress and keep getting stronger with each workout or each set you do by trying to use heavier weights, more reps and/or sets.

Read this to get a better idea of how your butt muscles get bigger or just simply watch the short video below…

Can I read more success stories?

NowLoss.com gave her a Bigger & Sexier Butt!

Dear mr. bryant

I used to have a little flat butt, and now it's much bigger and rounder, after about six weeks of doing some of the butt-building exercises on this site. I even got a bigger butt than my boyfriend, who is african american and used to have a much bigger and nicer butt than me.

Great site, the only page I found that shows you how to get a hot body without charging anything, and without making you buy pills or lotions. This works!

UsedToBeFlatNowImNot | 06.04.09 - 1:45 pm

Another Sexy Butt developed by NowLoss.com

Hi Adian, I just want to leave a comment. I just really want to thank you for your time and effort you put into this website. I always wanted a bigger butt and thought having a flat butt was just in my genetics. Im not saying I have a ghetto booty, but it has gotten bigger through the workouts.

I was also always self conscience about my flat butt. Now I have a better self esteem. Thanks So Much!! The world need more selfless people like you!!

sylver | 04.16.09 - 3:44 pm

"I got the butt I wanted"

Hi Adrian.your site is amazing. I get the butt that i wanted by doing the Jlo work plan (which is now workout C)

Ifigeneia | 03.15.09 - 1:09 pm

My butt is a lot bigger!

I've been doing this exercise for a few months now and my butt is a lot bigger! Thank you! ^_^

GratuitousSacrifice a YouTube user

Why isn't my butt getting bigger?
  • Are you performing the exercises properly? Watch the included videos again to be sure.
  • Are you keeping a training log? If so, then are you getting stronger each workout by trying to increase the weight, reps and/or sets?
  • Are you using heavy enough weights?
  • Are you getting enough rest? Only workout 1-to-2 days per week for workouts A, B or C & 2-to-4 days per week for workout D
  • Are you doing TOO much cardio? Cut back or do no cardio at all to give your butt muscles more time to rest or switch to upper body cardio like the Arm Bike or battle rope workouts that don't involve your butt muscles as much.
  • Are you getting enough protein? Or are you eating too much or over 250 grams of protein?
  • Are you eating 1500-to-2000 calories (with 25-to-50% of that protein) instead of only 1200-to-1500 calories?
  • Have you tried using fast muscle building techniques? See fast muscle building tricks or tips 10-thru-13 here
  • Are you being patient? It takes 2-to-4 weeks to see results and at least 4-to-12 weeks to get a bigger butt like Kim Kardashian
    Kim Kardashian
    , CoCo
    CoCo
    , Vida Guerra
    Vida Guerra

    Beyonce
    or like this butt here
    this butt here
How big can my butt get without using weights with workout D?

You'll certainly get a slightly bigger, more rounder & sexier butt like Ciara
Ciara
, Fergie
Fergie
, Kate Hudson
Kate Hudson
or like this butt here
this butt here
which you may be happy with but if you want a much bigger butt like Kim Kardashian
Kim Kardashian
, CoCo
CoCo
, J-Lo
Jennifer Lopez
, Vida Guerra
Vida Guerra
, Andressa Soares
Andressa Soares
, Beyonce
Beyonce
or like this butt here
this butt here
then…

You might be able to get a much bigger butt like that with Workout D but that's probably only going to happen if you're able to sprint up steep hills so eventually…

You may need to use workouts A, B or C where you can use weights to get a to get a much bigger butt.

What if I don't have weights?

Do Workout D or be creative enough to make your own weights or resistance and here's some ideas…

  • You can wear a weight vest or book bag filled with stuff for added resistance on squats, lunges and hill sprints.
  • You can place heavy objects, another person, baby or child on your lap while doing hip thrust or butt bridges.
How much weight should I use / start with?

Use a weight that's heavy enough to only allow YOU to do 5-to-12 reps in almost perfect form each set so…

  • If you ever end up doing more than 12-to-15 reps on a set then that don't even count that as a set because the weight you used was TOO Light to give you any results &…
  • You'll know if the weight is TOO HEAVY if you can't do at least 5 reps or if you're using bad form on almost all the reps (see tips 10 & 11 here) so…

Don't automatically use 5, 10 or 15 pounds because generally you'll easily be able to do way more than 12-to-15 reps per set with that amount of weight but if 5, 10 or 15 pounds keeps you in the 5-to-12 reps range then start with that but be honest…

Don't cheat yourself and just stop at 12 reps knowing you can more because it's important you NOT count the sets where you go over 12-to-15 reps so you can find the perfect weight for making your butt bigger.

Why can't I workout more than 1-to-2 days per week?

Because you need to rest your butt muscles in order to give the protein you eat daily the time it needs to repair & rebuild your butt muscles into bigger and stronger ones &…

If you workout more than 1-to-2 days per week then you will not be giving your butt enough time to rest, recover and grow so basically… Working out more leads to slower or NO results at all!

Can't I just do more than 12 reps instead of increasing the weight?

No because generally the almost perfect rep range for butt (muscle) growth is the 5-to-12 range &…

Doing over 12-to-15 reps does very little to cause muscle growth because the resistance or weight is too light to do any muscle damage so…

Once you've reached a point where you are doing 12 reps on most of your sets then it's definitely time to start using heavier weights & less than 12 reps.

Are there any fast butt building tricks I can try?

Use any ONE of these fast muscle building techniques here to allow you to use heavier weights and/or do more than 12 reps - for example…

You should only try these techniques after you've been doing any one of these butt workouts for at least 2-to-4 weeks or if you've hit a butt building plateau.

I'm not 'Feeling it' in my butt when I workout?
  • Make sure you're doing the exercise correctly.
  • Make sure you are pushing thru your heels.
  • Make sure to squeeze your butt at the end of each rep for hip thrust or butt bridges.
  • Make sure you're using heavy enough weights?
  • Make sure you're going down DEEP when doing squats or lunges.
  • Please note that for squats and lunges your thighs, butt & hamstrings will all get worked out.
  • Do these stretches (especially the hip flexor stretch) before & during your workouts to increase your range of motion.
  • Try pre-exhausting your butt muscles with high rep low weight exercises like donkey kicks or Workout D before you workout.
How come I'm not sore?

Having soreness is a pretty good indication you had a good workout but having no soreness is also a good indicator of how strong you are so…

Your first 1-to-3 workouts you may always have that soreness days after you workout but as you your butt gets bigger & stronger you won't get as sore or not sore at all so don't panic if you're not sore after every workout but usually…

  • You should feel some soreness within your first 4 workouts and if not…
  • Then maybe you need to make your workouts more intense by using the right amount of weight, doing more reps (no more than 12) and/or sets (up to 10) & if you were getting sore but not anymore…
  • Then don't worry about it if you're still getting results but if not… Check your workout journal, use more weight, reps and/or sets or look at the other FAQs
How do I shape or round out my butt?

The workout and diet on this page will already do that for you but if you're not seeing your butt shape out nicely as it gets bigger…

Then that simply means you need to lose that body fat hiding your shapely curves by eating closer to 1200 calories per day and/or being more active with or without these 8 fat loss rules

Can I do cardio or other workouts while on this plan

Yes but it's recommend that you do intervals or use these 8 rules instead so you can lose more fat faster as your butt is getting bigger but don't overdo because Remember…

Your butt needs time to rest, recover and grow in between workouts and everybody is different so…

You may be able to do only 2 cardio or interval workouts a week while still getting the bigger butt results you want &…

Your friend may be able to do cardio or interval workouts everyday and still get the results they want so…

It's best to start off gradually increasing the amount of cardio or intervals you do over time to see how much you can do without interfering with your goal of getting a bigger butt.

Please Note: Doing workouts for other parts of your body (arms, back, chest, belly, etc.) will not prevent you from getting a bigger butt and if possible…

Do more upper body cardio like the Arm Bike, sledgehammer or battle rope workouts to allow your butt muscles to rest, recover and grow more.

Can I do a different diet?

Probably not and why would you? The 1200-to-2000 calories and 25-to-50% protein is perfect for fat loss and maximizing your butt gains but…

  • If you're skinny and wanted to eat more than 2000 calories to gain weight then that's okay but…
  • If you're going on an extremely low calorie diet of less than 1200 calories then you may not be eating enough get a bigger butt &…
  • You're better off just focusing on weight loss if eating under 1200 calories.
What foods make your butt bigger?
  • There are no magical foods or shakes that will just make your butt bigger &…
  • You just need to make sure you're getting enough protein in your diet to build a bigger butt so…

The best foods for a bigger butt will come from a combination of these sources…

Will an ultra-high protein diet work faster?

No, it may actually slow you down if you go over the recommend 100-to-250 grams or make protein more than 50% of your diet because…

  • Any excess protein you eat gets used for energy instead of muscle building because you're not eating enough carbs & without enough carbs…
  • You may not have the energy to have a real intense butt building workout &…

That doesn't mean you can't use your food journal and experiment with different ratios of protein, carbs and fats to see what works best for you but…

You're more likely to have the best results when protein is no more than 50% of your diet.

Does maca work?
Not for getting a bigger butt or much of anything else according to WebMD here

The only thing you can take or eat is to include more protein in your diet AFTER you've broken down your glutes or butt muscles by working out so they'll have the building blocks they need to get bigger and stronger.

I have 1 butt cheek bigger than the other?
  • #1: Everybody has one side (right or left) that is a little bit bigger than the other side &…
  • #2: The little bit of difference in size is probably only noticeable by you but…

If you're really concerned about this…

  • Do uni-lateral or 1 legged exercises such as lunges, single leg deadlifts or the 1 legged versions of Hip Thrust & Butt Bridges &…
  • Begin your workout with the smaller butt cheek first and do the exact same number of reps for the other side or better yet…
  • You can do less or no sets for the side that's bigger to allow your smaller weaker butt cheek to catch up.
After I get a bigger butt how do I maintain it?
It varies but usually a workout ONCE every 2-to-8 weeks will keep your butt where it is but usually…

The bigger your butt is (meaning it's very strong) = the longer you can go without working out before losing any size.



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1-100 of 259 Comments
Anna

Hi Adrian, do you know of any cardio exercises that don't involve using your legs or glutes? I need effective exercises that only use the abs, back, and arms.

April 15, 2014

Cheresse

Hey Adrian,
will these exercises help with separating the glutes from the hamstring? or is that primarily diet?

April 15, 2014

Adrian Bryant

BOTH but more in diet in the sense of you being able to clearly see the definition of the separation

April 15, 2014

janay

Do stairs have the same effect as hills ?

April 14, 2014

Adrian Bryant

not really but stairs will give you a firmer butt although it may not make it that much bigger plus it largely depends on how many flights of stairs and stairs in a flight

April 15, 2014

Taylor

Adrian,I am 25 and I have a big beef upper body but scrawny thighs, legs, and butt. Is it a good idea to do these workouts with maybe a 50lb dumbbell to get more muscle mass and girth in my lower half? Or should I do more cardio to lose the upper body portion then work on the bottom?

April 13, 2014

Adrian Bryant

50 pounds is only good if it keeps you in the 6-to-12 rep range but what is your weight and height

April 14, 2014

Angel

I am 5"3 120 and want to gain alittle more booty ,hips and thighs. What is the best protin powder for a shake to gain weight ? Thanks

April 13, 2014

Adrian Bryant

there is no "best" just make sure you get enough protein in your diet with or without protein for results

April 14, 2014

Maya

Hii Adrian,
I work on my legs and butt every Monday and Friday but I also want to lose weight. If i do cardio for 20 minutes before doing my squats every and then end my workout with a 10-20 minute interval AFTER squatting, am i still gonna get the results i want? Because I heard that it's not good to do cardio while trying to get thicker thighs and a bigger butt because apparently it just makes them smaller or weaker.

April 08, 2014

Adrian Bryant

You can do the light cardio but it's a waste of time in my opinion. I would just do the butt workout first followed by a 20-to-40 minute interval

April 09, 2014

Maya

And my legs won't be affected like they will still continue to get bigger and stronger ?

April 10, 2014

adrian bryant

that depends on your fitness level. some people can run marathons and still get progressively stronger on butt exercises while for others doing 10 minutes of cardio each day will be too much for their butt to see results.

to answer that question you will have to go thru trial and error yourself to see if you are still able to get stronger despite all the cardio or intervals you do but if possible...

add some upper body fat loss like this, this or this to give your lower body more rest.

April 11, 2014

Maya

Will the arm bike workout help get rid of my belly fat too ?

April 12, 2014

Jess

So I walk a lot everyday because I walk dogs will that affect my legs and butt from getting bigger? I do squats and butt bridges on the same day twice a week.

April 13, 2014

Adrian Bryant

help get rid of fat all over

April 14, 2014

Jess

Hi Adrian,
Is one legged butt bridges more affective for making the butt bigger or regular butt bridges?

April 06, 2014

Adrian Bryant

neither. the most effective is what helps your butt gets stronger. in some cases (where you dont have access to a lot of weights) then 1 leg would be better until you get some more weights

April 07, 2014

Cheresse

Hey Adrian
I was wondering if I can do the elevated lunges using dumbbells and also do the hip thrust workout under workout d but using a 20lb weight while holding the position for 5 seconds. Is this okay, I dont have heavy weights yet.

April 03, 2014

adrian bryant

yes, that is fine

April 03, 2014

RebeccaTurner

Get bigger butt easily try booty wow which is make your butt bigger and sexy i also using booty wow anywhere. and my gym instructor told me about this product.

April 05, 2014

asaraaa

im 14, with a x-small butt size :( i m doing workout d ..
my ankles hurt me every time i do hip thrust and my legs start shaking .. i want a m vutt size how much time will i need? .. and thank uu

April 03, 2014

asaraaa

i meant knee not ankle sry

April 03, 2014

adrian bryant

are your knees sore afterwards?

April 03, 2014

Emma

Hi! Which workout should i do if i only want my butt to get bigger without my thighs getting bigger as well?

April 02, 2014

adrian bryant

Workout A

April 03, 2014

Natasha

Hi Adrian, I started workout a last week, I am doing hip thrust with a 30kg weight, and bar squats with 20kg what weight would you recommend starting with?

April 01, 2014

adrian bryant

just start off with a weight that only allows you to do 6-to-12 reps per set and if you end up choosign a weight where you can do more tha n12 reps then do not even count that as a set

April 01, 2014

Natasha

Ok thank you Adrian, the weight is fine that I am using at the moment, I shall increase it each workout. I will update you with my progress.

April 02, 2014

sarah

Thank you for the tips. I'm a beginner (female- 120 lbs / 5'5'). I can't lift heavy weights yet. Started the weighted bridge and saw some results already! I use 40 lbs and I'm ready to increase the weight but my arms aren't strong enough to carry the weights and set up the workout. What do you recommend me to do so I can increase the weight for glutes without injuring my arms? Really appreciate your response.

March 30, 2014

Ana

How long did it take for you to see results? Please email me :) xanaxaliciax@gmail.com

March 30, 2014

adrian bryant

do you have anyone availabe to help you?

March 30, 2014

sarah

Thanks Adrian. No I don't have a gym buddy :( I was thinking to use 2 let's say 30 lbs dumbells instead of a 60 lbs barbell... Would that work? I just don't want it to fall or something.

March 30, 2014

adrian bryant

that'll work for now but make sure you have a safer way to increase the resistane once that gets too easy or if you can do more than 12 reps

April 01, 2014

sarah

I could also do one leg bridge ... You show it in one of your videos... Could that work for now? Thanks again for your response :)

April 01, 2014

adrian bryant

that's right. I forgot about that. the one leg will suffice for now up until you get too strong

April 01, 2014

Jennifer

Please I was wondering is it more effective to do the butt exercise once a week or after a two day interval?

March 21, 2014

Adrian Bryant

Only YOU can answer that thru trial and error but generally when you first start out = 2 times per week is okay and as you get str a week

March 21, 2014

MC

I've been working on building bigger Glutes by doing workout A but I also have some belly fat I need to lose, mainly my love handles (my belly is getting flatter but my love handles aren't there yet). I eat a lot of protien, limit my carbs, and eat 1500-1700 calories per day. My Glutes seem to be getting more lifted and rounder in the past 3 months but my love handles is what's keeping my Glutes from looking how I want. I already do intervals and drink green tea daily and I'm wondering if I should start taking a fat burner, but I'm worried about my Glutes getting smaller. I don't have a big butt butt nor do I have a very flat one bit I'm worried while working on losing my love handles I'll lose the glute progress I made. Any suggestions you have would be appreciated so I can meet my goal by early June of getting a bigger, rounder but and flat toned midsection with no love handles. Thank you!

March 20, 2014

Grace

Can I drink Maca Root Powder instead of protein shakes? Do I get my fix of protein with Maca?

March 17, 2014

Cassidy

Hi I have a super fast metabolism and at the moment I have no butt at all. If I alternate between workouts A and B, use heavier weights each week, eat 100-150 grams of protein and only workout 1-2 times a week will I gain a butt like Candice swanepoel by June? Will I gain a butt like Jlo by December?

March 16, 2014

Adrian Bryant

just stick with B, no need to alternate. workout a is for people who hate squats or have bad knees. expect a better butt every 2-to-4 weeks

March 18, 2014

Tee

I thought workout a is better than workout b for a bigger butt?

March 27, 2014

Adrian Bryant

A,B OR C are better d but those first 3 are all good for a bigger butt. it's just that as you go from a-to-C the workouts get more advanced

March 28, 2014

Name*

Hi Adrian,

What do you think about box jump squats for bigger legs?

March 16, 2014

Adrian Bryant

not going to work. it may very well give you the look you're going for but it wont build legs that are much bigger

March 16, 2014

SkinnyFatNoMore

What an awesome website. I was working with a personal trainer x 4 weeks and returned from a 2 week vacation. I would like to go to the gym and worknout on my own. Would I need any assistance in any of the exercises above?

Also, in understanding that I can only do glutes 2 times week with 2 rest days in between, what advice would you give me for upper body work out on the off days. Do you have a butt building with upper body workouts on this is site?

Lastly, I read that to start chosing the right weight I can take 75% of half my body weight. Is this true?

Thanks you.

March 14, 2014

Adrian Bryant

1. you may need a spotter for some exercises like squats

2. this plan

3. NO. pick a weight that is heavy enough to keep you in the 6-12 rep range

March 15, 2014

carmen

I am doing workout C..I was wondering on weeks 2, 4, and 6 can I do the butt workout in the morning and night or just one exercise a day two days a week.

March 13, 2014

Adrian Bryant

you mean like do butt bridges in the morning and squats at night?

March 13, 2014

carmen

Yes...I want to do the hip thrust in the morning and leg press at night.

March 13, 2014

Adrian Bryant

yes, that'll work

March 13, 2014

Kris

Hi Adrian,
I have a question. Many people have commented saying they are doing very heavy weights for the hip thrusts. How do they carry them? I am not doing as heavy as I should be doing, because I can not physically lift them with my arms. I was wondering what I should do. My arms are just not as nearly as strong as my legs. So I can not carry the barbell over to a mat to start my workout. Hope this makes sense.

March 12, 2014

Adrian Bryant

how are you setting up for hip thrust? You basically just slide up under the weight without using your arms that much at all

March 13, 2014

patiencemel

I thought I read somewhere to take a break after every 6 weeks. Does this just give your muscles a rest or what is the benefit of doing this?

March 12, 2014

Adrian Bryant

yes, to give your muscles an extended break

March 12, 2014

patiencemel

Just out of curiosity, Can your muscles shrink if you don't take an extended break?

March 13, 2014

Adrian Bryant

depends on what you do but generally... NO they wont shrink when NOT taking a break

March 14, 2014

pam

when doing workout D do we have to diet while adding protein shakes, or can we eat what we want?
Also when reaching my goal how can I maintain it?

March 11, 2014

Adrian Bryant

yes, you still need protien in the diet

March 12, 2014

Victoria

Hi Adrian, I gain fat in my arms, chest, back and stomach... I'm looking to get a bigger butt while losing weight in these areas.. I was thinking of plan c but I got a little confused on if I should do cardio the same day as my leg workouts or is it okay to so them on other days or is it alternating weeks of cardio..?Because I looked at the 8 rules and it said to do it 2 times a day in intervals but I don't want to do too much to where I'm not resting my glutes enough..I'm just slightly overweight not too much..

March 11, 2014

Adrian Bryant

do 1,2 & 5 here for a bigger butt while losing weight

March 11, 2014

Victoria

I had one more question.. I wanted to lose fat in my arms and I was thinking about doing the arm cardio with the rope, it won't make me buff right? Cause there's the longer heavier rope and a shorter lighter rope...

March 11, 2014

Adrian Bryant

as you lose weight you lose all over. there is no special arm, belly or leg fat loss exercies

March 12, 2014

Tee

Hi Adrian,

I have been doing this for 4 weeks and I am now at 270 pounds for leg press and 115 for hip thrust.

I am doing everything correctly with eating. I see that I am getting stronger. But I don't see a big change. What kind of results should I be noticing?

March 09, 2014

adrian bryant

what are your sets and reps and what about your diet?

March 10, 2014

Tee

5 sets of 8

I eat 1500 calories. 100 g of protein

There may be a change but it's not a big one. What results should I be noticing?

March 10, 2014

Adrian Bryant

Everything looks good to me. Just keep stronger. as you said you see a change (not a drastic one) and as you progress you will see a difference. Imagine how your butt will look with a 185lb thrust for 8 reps!

March 11, 2014

Sophie

My ideal weight is 126 - 138.6 lbs. I only have 10kg of weights, is 5kg on each side enough to do squats? Or would there be no point?

March 08, 2014

adrian bryant

probably not. do you have access to heavier weights? if not do workout D

March 10, 2014

Lea

I'm extremely thin and want a bigger butt, at the same time I DO NOT want to lose weight trying to gain a big booty. Is there any way to avoid this from happening?!

March 06, 2014

Adrian Bryant

by following one of the plans on this page. this is not a fat loss plan

March 07, 2014

Lizzy

Hey! Can you build a big butt while losing fat? I have more of an apple shape and my legs get toned pretty quick, and I carry most fat on my chest, lovehandles, and upper back. I want a smaller waist and woman curves!!!
Thanks for everything you do!

March 06, 2014

adrian bryant

of course you can

March 06, 2014

msaechao8@yahoo.com

Ok so I have taking your advice...its been working well...I have gained 2 inches in two months. But I have also gained about 10 pounds as well...I was just wondering if weight gain is expected when you gain muscle? Anyway I was wondering if there was another way to mix up my workout. I have just been doing the hip thrusts and so far I can lift up to a total of 325lbs. I have been doing heavier weights everytime but less reps. Usually at least 6 sets and about 6-8 reps per set. Should I try to do lighter but more reps or should I just experiment with my sets like holding each rep for a longer period of time...Let me know what you think please

March 05, 2014

adrian bryant

yes, muscle gain = weight gain BUT muscle makes you look simmer so see this.

325 pound hip thrust WOW - send me pics of that!!

unless your results start to stall then I would maybe experiment with higher reps of -12 but at your pace I dont see the results stalling BUT realize that for you to go from 325 to a weight of 350 may tak longer than a rookie going from 50 pounds to 100

March 06, 2014

Alyson

Hi Adrian,

Situation:

I'm 5'7'' to 5'8", female, 19, 145lbs, and lean. I moved to a cold climate and because of all of the shivering and fast walking to get out of the snow I've been losing a lot of body fat all over. I've also joined two dance groups on my college campus. So I'm getting a LOT of cardio. I started Group B yesterday and my butt looks significantly smaller. Is this normal? I biked for 20 min. beforehand. Was that bad? I really want to make my butt and thighs bigger/curvier like they used to be (without muscular definition, being "cut", etc.).

Yesterday’s Workout:

There are a few gyms located on campus. I used 80lbs on the leg press at the first gym, walked across campus b/c there were no bars in that gym, did some hip thrusts with a 45lb bar in the second gym, and some back extensions while holding a 10lbs weight. I did 4 sets of 12 on the leg press but added an extra rep or two to each (EX: set 1: 12 reps, set 2: 14, set 3: 15, etc). I did one set of hip thrusts because I had to relocate in the gym. Then I decided to do about 2 sets of back extensions.

Questions:

Is there something that I’m doing wrong?

I doubt that I can lower the amount of cardio because of the campus and the dance groups are mandatory. Can I still get a bigger butt/thighs?

I don’t mind using weight but my upper body isn’t nearly as strong as my lower so I have trouble getting the right amount of weight for hip thrusts or butt bridges. Advice? I don’t want to hurt myself but my upper body can’t keep up with my lower. ( I have started working it out too, but still…)

Since I get so much exercise (cardio/heavy weights) should I just consume more protein?

I really don’t want my butt to keep getting smaller.

Can I recover the size I lost and add more?

Thanks,
Alyson

P.S. I know I didn’t follow your plan very closely. Sorry it was because it was my first time working out and I didn’t know what was available in the gyms.

March 04, 2014

adrian bryant

what is your bodyfat %

cardio wont make your butt smaller UNLESS you are losing bodyfat but read this to understand that

also you're going over 12reps which means the weight is too light so get a heavier weight to keep you in the 6-12 rep range.

When at the gym do you have a squat rack or someone to spot you?

March 05, 2014

Alyson

Well going by the calculator I’m obese and going by how I look and what my doctor says I’m under my expected BMI. I think my height is messing with the calculations. I look like I’m between 18 and 20 percent. I’m lean without muscle definition. My waist looks similar to the girl AFTER she worked out and lost weight but my body type is leaner/curvier (shoulders to waist to hips). I’m pretty sure I’ve been losing body fat because my butt/thighs/breasts have been getting smaller since I’ve been doing all of this walking/exercise on campus. My pants/bras don’t fit the same because they have more room.
I will increase the weight that I use on the leg press.
I used the leg press because I don’t have anyone to spot me. I don’t know what to do for the Group A exercises since I don’t have assistance.

*I’m not anorexic nor do I have any eating disorders ( I love food  ). BUT I do burn through carbohydrates really fast because of a condition called hypoglycemia ( low blood sugar). It’s KIND OF like the opposite of diabetes. To deal with this I have to eat a lot more protein in my diet already. I don’t mind increasing it I just thought that you should know.

*Also I understand that the bodyfat% part was kind of confusing. It’s hard for me to explain exactly what’s going on. I’d have to show you, but I wanted to wait and send in pictures of the BEFORE&AFTER together after I get the results.

March 05, 2014

adrian bryant

the leg press will work and actually I'm helping a girl on facebook like you and her only option is the leg press and she's getting great results with just that. if you want I can hook you two up and she can tell you what she's doing

March 06, 2014

Alyson

Yes!! Oh my gosh. Thank You! BTW I added more weight and it definitely helped get me in the right range. :)

March 06, 2014

Alicia

Can I please contact you about the leg press workout too? I also can't carry the barbell weight and have no spotters!

April 08, 2014

Adrian Bryant

what question did you have? did you see the leg press video

April 09, 2014

renee

Hi
I plan to do Butt workout A b/c I want my thighs to get smaller not bigger. will those two exercises work the butt from all anlges(the medius, maximus and minimus? My butt is already big(40+ inches of butt and hips) but I want to reshape it and make it higher, rounder and tighter.

Do you think I can reshape my butt(without adding mass to my thighs) by doing one of those 30 day squat challenges w/o weights?

Thanks in advance

March 03, 2014

Adrian Bryant

workout A will do that but I cant speak with certainly for the 30 day squat challenge but I guessing the 30-day squat will not make your thighs much bigger

March 03, 2014

esme

adrian i dont understand how much you got to workout each week. it says twice weekly. but can you plz do me a sample. lik
Week 1
mon- tue- wed- thurs- fri- sat- sun-
week 2
mon- tue- wed- thurs- fri- sat- sun-

also do you think i could have a butt like kim k, jlo, coco,etc, by may --july? thank u soo much plz reply.

March 06, 2014

esme

btw i'm going to do workout b

March 06, 2014

adrian bryant

Sun & wed or Mon & thur

March 06, 2014

Esme

Do you think I will have a butt like Beyonce , Kim Kardashian, Jlo, or Coco.. If I start this week by May, June Or July? Thanks

March 08, 2014

adrian bryant

I cant say for certain but you'll at least be pretty damn close to it by then

March 10, 2014

Name*

Hey Adrian!

I have been gong thorough most of your site! awesome!(and free too? super awesome)

I have a slim physique and I like it that way, but just want a little more umph to my behind(not really that much bigger) I have seen the workout D routine but my major question is since I don't really want it too big(maybe an inch at most and at the top part versus the bottom) can i skip eating a lot more?

My fear is the exercise will make my behind look more muscular without more added fat. I just want it rounder and more lifted is all.

So summary will doing the workout D without increasing my calorie intake still give me a good result? All remove the indented look i have on my sides.
Thanks!!
Annie

March 02, 2014

adrian bryant

yes, you can get the slightly bigger and rounder butt from workout D without strictly following the diet

March 02, 2014

Annie

Thanks so much for the reply.

March 02, 2014

abeer

I didn't get it ,,,, I would like to ask I will do these exercises every week ??? or i will do it every 2 weeks??

March 01, 2014

adrian bryant

every week with a week off every 2-to-6 weeks

March 02, 2014

helen

im 175cm and 51kg

going to try the butt workout b

im starting hip thrust with 30kg

and squats and lunges with 14kg

is the weight ok to start with?

i have no butt at all. i mean really flat

when will the results be showing?

February 26, 2014

Adrian Bryant

results come every 2-to-4 weeks

read the faq for other answers

February 27, 2014


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