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

workouts to get a bigger butt
Nataska's butt got bigger with this plan

Do Workout A, B, or C & This Diet

Butt Workout A

Click Pics for Exercise Tips

Butt Workout B

Click Pics for Exercise Tips

Click Pics for Exercise Tips

Butt Workout C

3 Options to get a bigger butt without weights

  1. Do the hip thrust and/or butt bridge workout below 2-to-6 times per day, 2-to-4 days per week.
  2. Do the hill sprint workout 1-to-2 days per week.
  3. For the best results without weights: Do the hill sprint workout 1-to-2 days per week along with the hip thrust and/or butt bridge workout 2-to-6 times per day, 2-to-4 days per week.

Hip Thrust Workout

Butt Bridge Workout

Hill Sprint Workout

hill sprints to get bigger butt

Bigger Butt Diet

bigger butt diet

Put in your height, weight, age & your activity level before starting this plan and then Click the button that says "Tell Me How To Get a Bigger Butt"

Your height:   Feet: Inches
Your weight: pounds
     Your age: years
Activity level:

Eat -to- grams of protein & -to- calories per day to get a bigger butt

  • Eat high protein foods, protein supplements like Optimum nutrition whey, Protein bars and/or Protein Chips to get enough protein for a bigger butt.
  • Eating more than grams of protein will not build you a bigger butt faster & Do Not eat more than calories because your goal is to get a bigger butt without gaining a lot of belly fat.
  • Use a calorie counting app to accurately track the amount of protein, calories, carbs & fats you eat for a bigger butt.

Eat Whatever You Want as long as…

  • -to- of the -to-calories you eat comes from the -to- grams of protein you eat each day. 1g of protein = 4 calories
  • The rest of the calories you eat can be from any combination of carbs, more fats and/or more protein but Eat more of these foods instead of these bad foods to limit hunger & massive cravings which will lead to fat gain from eating too many calories.
  • Eat Whenever you want but you could use an intermittent fasting schedule to burn more belly fat as you're getting a bigger butt.
  • Use this tool to see the exact amount of carbs, protein & fats you need in your diet.
  • Drink at least Ounces of water everyday.

Has this Plan actually worked for anyone?

I Got the Butt I Want

Jenna get a bigger butt

The exercises I use is the weighted butt bridge, weighted hip thrust, elevated lunges & barbell squats as told here and I use 70lbs for all exercises and 5 sets of 8 for all.

I also used your 7 minute video on slimmer thighs and do that 3 times a week.

That is not my whole exercise routine. It would be too much to put in lol but that is how i used and ive shared it with so many people. Its so organized and covers everything u need to know to get the body you want.‬

Jenna Allure

My booty got bigger & more lifted

natasha get a bigger butt

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…

Victoria get a bigger butt

My Butt Looks Really Good Now…

Tindra  get a bigger butt

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

My Butt is Better Now

Sasha get a bigger butt

I lost 10 pounds and I use the butt bridge workout! It helped me to build up my booty quite a bit after losing weight.

I had booty but I didn't have a thin waist. Now thanks to your program my waist is very small and I still have a butt! My butt is better now then before because it's muscle.

Sasha Noneya

Adds 4 inches to her butt

Deidra get a bigger butt

Went from 33" hip to a 37.5" hip! All by utilizing the hipthurst. Thanks to Bret Contreras & Adrian Bryant for showing me! This is by far the most dramatic change for my Glutes, Hamstrings and overall thigh development.

Deirdre W.

Gained 2 pant sizes in my glutes

Amamnda  get a bigger butt

Adrian, Thank you so much for your advice and program. I am in love with my body and the results!!

Results are from heavy weighted glute bridges and hip thrust. No squats!!!! Gained 2 pant sizes in my glutes

What really helped was your advice on protein intake. I ^ my calorie intake to 2000 and my diet consisted of 50% protein.

Amanda Bertaina

"Dang ma, you got a phatty girl."

Renita get a bigger butt

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

GAINED 3 inches on my hips

Amho get a bigger butt

Omg!! In one month using the NOWLOSS workouts I lost 4 inches on my waist, and GAINED 3 inches on my hips! My measurements now are 32"-26"-37" hell yes!!


Frequently Asked Questions

When can I expect my butt to get bigger?

Expect your butt to get bigger 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 gets 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 using heavier weights, more reps and/or more sets in order to break down your butt muscles and start the rebuilding process again. See how fast you can build muscle

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

If your goal is a much bigger butt like Kim Kardashian
Kim Kardashian
, CoCo
, J-Lo
Jennifer Lopez
, Vida Guerra
Vida Guerra
, Andressa Soares
Andressa Soares
, 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
, J-Lo
Jennifer Lopez
, Vida Guerra
Vida Guerra
, Andressa Soares
Andressa Soares
, Beyonce
or like this butt here?
this butt her

Yes but you have to do workout A or B in order to do so because as your butt gets stronger, Your butt gets 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 trying to get a little bit stronger each workout by using 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? 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

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 a little bit stronger each workout by trying to increase the weight, reps and/or sets?
  • Are you using heavy enough weights? For Workout A & B use weights heavy enough to FORCE You to do No More & No Less than 5-to-15 reps per set.
  • Are you getting enough rest? Only workout 1-to-2 days per week for Workouts A, B & the sprint workout from Workout C. Workout only 2-to-4 days per week for the hip thrust or butt bridge workout from Workout C
  • 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 at all.
  • Are you following the Bigger Butt Diet?
  • 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
    , Vida Guerra
    Vida Guerra

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

You'll certainly get a slightly bigger, rounder & sexier butt like Ciara
, Fergie
, Kate Hudson
Kate Hudson
or like this butt here
this butt here
which you may be happy with.

You may actually get a much bigger butt like Kim Kardashian
Kim Kardashian
, CoCo
, J-Lo
Jennifer Lopez
, Vida Guerra
Vida Guerra
, Andressa Soares
Andressa Soares
or Beyonce
doing the hill sprints from Workout C but…

You may need to use Workout A or B where you can use heavier weights to get a much bigger butt because your butt muscles (your glutes) get bigger as they progressively get stronger - See why

How much weight should I use / start with?

Use weights heavy enough to FORCE You to do No More & No Less than 5-to-15 reps in almost perfect form per set when doing Workout A or B. See how much weight should I use to gain muscle?

  • If you end up doing more than 15 reps on a set then don't 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 tip #13 here)
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.

Working out more than 1-to-2 days per week does not give your butt enough time to rest, recover and grow. Working out more leads to slower or NO results at all! Why you need to rest at least 72 hours

rest butt muscles
Can't I just do more than 15 reps instead of increasing the weight?
  • No because the perfect rep range for butt (muscle) growth is the 5-to-15 range. (best rep range to build muscle)
  • Doing over 15 reps does very little to cause muscle growth because the resistance or weight is too light to do any muscle damage.
  • Once you're able to do more than 15 reps on most of your sets then it's definitely time to start using heavier weights & less than 15 reps.
I'm not 'Feeling it' in my butt when I 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.

Your first 1-to-3 workouts you may have that soreness days after you workout but as 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 15) and/or sets (up to 6)
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 the body fat hiding your shapely curves by doing #1 & #2 of this perfect body plan to get a bigger butt & lose weight at the same time.

Why can't I do more than 1-to-2 butt exercises in Workouts A & B

Because getting a bigger butt or glutes is not about how many exercises you can do but all about you trying to get a little bit stronger by using heavier weights, more reps (no more than 15) and/or sets (up to 6) each time you workout

Also if you feel you need to do more than 1-to-2 exercises then you're probably not using enough intensity with enough weight, enough reps and/or sets to get a high-quality workout from only 1-to-2 exercises.

Can I do cardio or HIIT workouts while on this plan

Yes, but don't overdo it because your butt needs time to rest, recover and grow in between workouts.

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

Do more upper body fat loss workouts that don't involve your butt muscles like the Arm Bike, sledgehammer, battle rope or bed sheet workouts to allow your butt muscles to rest, recover and grow more.

Do your cardio or HIIT workouts last after doing Workout A, B, or C

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

Can I do a different diet?
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?


  • Any excess protein you eat gets used for energy instead of butt building.
  • An ultra high protein diet will limit the amount of carbs in your diet giving you less energy for a real intense butt building workout. 4 reasons why you need carbs
Does maca work?
Not for getting a bigger butt or much of anything else according to WebMD

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.

One butt cheek bigger than the other?

Everybody has one side (right or left) that is a little bit bigger than the other side and the little bit of difference in size is probably only noticeable by you but to even out both sides…

  • 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 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?
Workout ONCE every 2-to-8 weeks with the same amount of weight, reps and sets to maintain your bigger butt size.

More Tips

I'm Adrian Bryant, I made to help you look better naked & To get rid of any unwanted fat…

Get my Fat Loss DVDs because Taushina Eagle Lost 191.8 Pounds & Justin Walters‬ Lost 230 Pounds using the same DVDs you're going to Get Today For Only $37

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Click to Comment

1-60 of 1051 Comments

I'm completely new to working out. I'm 5ft 2in and 95lbs. I have scoliosis, weak knees/ankles. I just started drinking shakes (coconut creme that is 900cals per can, 1 banana, 17g protein powder, and whatever fruit I have for flavor) 3 times a day (7am, 12pm & 6pm) til I can up it to 2 scoops. I'm drinking instead of eating since I don't have access to much food. Is that too many calories, is that enough protein?

I want to gain enough weight to be in the healthy range, get rid of my pooch, get a big round butt and larger perky breasts. I don't have access to the gym and I don't have any weights at home.

What exercises should I do? I'm thinking of doing the exercises on Tues & Thurs at 10am.

March 06, 2018


Oh I'd also like to widen my hips for more of an hourglass figure.

March 06, 2018

Adrian Bryant

wait a minute. are you saying that for a 900cal drink it only provides 17g of protein? if so you may need a new brand

March 06, 2018


How do you get bigger butt and thighs? I do kick boxing 3 days a week and it has just made me lean. I want a big butt and thick thighs.

February 26, 2018


do workout B for thgihs and butt

February 26, 2018


Hello, I'm targeting a hip growth. I am wondering if the reps sets rule is still the same. I am planning to do up to 20 reps per set as I buildup but no more than 3 sets. Will this be ok for hip building ? What is the best approach? I'am considering doing fire hydrants, side jump squats. Thanks

February 25, 2018

Adrian Bryant

you can hit your hips with the plan on this page but for direct hip work you want to use lighter weight/higher reps to be safe to prevent injury

February 25, 2018


Hello I'm 23 yrs and just started your workout yesterday again, be as ei had started before and saw results but unfortunately got lazy and stopped. How can I say motivated? And what diet would you recommend on a budget?

February 13, 2018

Evan Patrick


I have major knee fat. Can you give the best exercises to lose fat in my knees, please?

February 01, 2018

Adrian Bryant

there is none. go here and lose weight all over to reduce knee fat

February 02, 2018


First of all, Great webpage, thank u so much!

I would like to grow my butt, but not really my thighs, I just need my thighs to be thighter. (Not slimmer) the best way to do this??
To do workout A with heavy weights?
To do workout B with heavy weights for my butt exercise and medium weights for the leg Exercise?

And do i pick 1 exercise of each, 1-2times a week n then change the exercise after 4weeks? Or do i change it every Workout?

Thnk u so much.
And sorry for my english, im from Holland.

Hv a Nice day!!!

February 01, 2018

Adrian Bryant

you wnat to do just workout A and you pick ONE exercise and stick with that exercise for at least 4 weeks

February 01, 2018


Hello, I want to do workout A and B, but I need some clarification, please. When you say to choose ONE exercise, do you mean just one for that day? Then the next time I go to work my butt, I can choose a different exercise from workout A and B? Or do you mean I pick one exercise from group A and one from group B in the beginning, and those are the only butt exercises I do for several weeks while I’m trying to build a bigger butt? Thank you.

February 01, 2018

Adrian Bryant

YES, pick one exercise from group A and one from group B in the beginning, and those are the only butt exercises you do for several weeks

February 01, 2018


also, it says for my height weight eat well over 2600 cals... I mean it just seems impossible to lose weight, gain a butt, and breastfeed all while eating 3000+...


January 29, 2018

Adrian Bryant

what is your height weight and activiyt level

January 29, 2018


36 weeks pregnant, want to start "get curves" after delivery however breastfeeding/pumping every 2 hours REQUIRES extra calories if I want to keep my milk.Any suggestions, help at all too keep calories up while doing workout.....even if I could figure out how many calories per workout I could just eat in surplus according to that, but that info isn't on your site.

January 29, 2018

Adrian Bryant

either way you'll need to keep a jounal of your cal intake and after 3-to-7 days make adjustments based on your results

January 29, 2018


Hi! I’m trying to lose about 20 pounds while getting a bigger butt. I have been eating 1200 calories, low carb, but still getting lots of protein in. I’m doing Callanetics for my waist, and preexhausting with donkey kicks/doing drop sets with glute bridges with increasing weights on saturdays and Wednesday’s. On saturdays and Wednesday’s prior to my workout I get in a carb such as a sweet potato (I don’t calculate this in my low carbs for the day). I’m also drinking lots of water and taking cla and drinking green tea. Do you think this is a good plan? I am getting married the first week of April 2018 and want to go from 41-34-43 to 41-27-44/45 by then so that I can fit/look great in my dress. Do you think this is a good plan? Since I’m pretty overweight I figured that I could stand the lower calories/carbs as long as I’m getting lots of protein and making sure I have adequate rest/carbs on the days I workout to build. Thank you!

January 18, 2018

Adrian Bryant

the plan is good but the fat loss is due to more lower calorie than the lower carb so don't feel guilty if you add more carbs while keeping your cals in check

January 19, 2018


Okay, thank you so much!! Is doing cardio on the other 5 days going to affect my butt growth?

January 19, 2018

Adrian Bryant

i dont know. it depends on how intense it is and your fitness level. If you are still progressing with the weights and reps then NO it isnt affecting you but if you see you have a hard time progressing then you'll need to cut back on cardio

January 20, 2018


One of the pictures you have as an example of a bigger butt is of a Brazilian dancer who is known for butt & thigh injections

January 08, 2018


Hi Adrian!Is there anyway I can build my glutes while pregnant? Are weighted hip thrusts ok to do? Thank u for your help!

January 08, 2018

Adrian Bryant

I'd be more comfortable you ask your doctor this

January 08, 2018


Hey Adrian,
I understand that Workout B is most ideal if you have no knee problems etc. But in Workout B, when you say ONLY ONE, do you mean that we do one from group 1 and one from Group2, or simply just 1 exercise (5 sets of 10) in each workout?

January 01, 2018

Adrian Bryant

yes ONE from group A and ONE from group B and if you do a truly quality workout (like when I train women personally)... after doing the first exercise from group 1 you may not want to do a group 2 exercise since the group 1 exercise kicked your butt

January 01, 2018


How can I subsistute weights? I want a huge butt, wider hips, thicker thighs. And a small waist. With work out A&B.

December 14, 2017

Adrian Bryant

you cant. thats why I included workout C

December 15, 2017


I am lean ( Height- 5'2" ; Weight- 112 pounds approx) and i am considering doing butt workout C for i don't want a very big butt and I already have a bit of fat in and around the area. However I've a little belly pooch. Will this workout help me lose that belly pooch too ? If not what should I do to make sure I don't lose fat from the rest of my body but still get a flat tummy and a little bigger butt than I have already.

December 09, 2017



I was reading about how much your protein intake and carbs should be on your page.

I was wondering, do you have to eat that much protein and carbs every day or just the days you work out i.e., two times per week?

Also do you have to make sure you eat high amount of protein in one go or throughout the day?

Example, people have their mass gainers or protein shakes, and consume their shakes at one time and not throughout the day.

Please advise.

December 01, 2017

Adrian Bryant


one go or thru-out the day. its not WHEN but as long as you get in enough daily and the protein can some from shakes or food sources

December 01, 2017


Its been almost 3 weeks using dermalmd glute booster serum and my bum looks fuller already and I look better in yoga pants now! I measure about half an inch of growth. I acompany my routine with butt exercises (squats and deadlifts 2 to 3x a week). Plus it smells sooo good I don't mind spending time rubbing it in.

December 01, 2017


i don't have access to a gym to lift big heavy weights. any tips and tricks to build a big booty at home? i really want big nice sexy curves but don't have the budget right now to get a gym membership.

November 17, 2017

Adrian Bryant

do workout C on this page if no weights

November 18, 2017


Hi Adrian... I'm on my weight loss journey. I currently weigh 87kg. I have a really small butt and I want it to get bigger, I also don't want to lose the little I have.. Please what should I do?? Also, what is your take on water diet??

November 01, 2017

Adrian Bryant

One of the workouts on this page will make you butt bigger and have never heard of water diet

November 02, 2017


Hi my question is how to I get the top of my butt to get bigger to have a rounder shape. Should I continue doing hip thrusts? I do not want thicker thighs an avoid squats because this causes it for me. Thanks

October 21, 2017

Adrian Bryant

yes but what is your weight and height b/c your bodyfat may be hiding durves

October 22, 2017


I am 5' 9 and 160 I am on the slender side now. Ive naturally always had larger thighs and smaller waist. Also am eating 130 g of protein.

October 23, 2017

Adrian Bryant

yes, in your case you need to follow workout A on this page

October 24, 2017


What muscle group in the glutes does the hip abductor works? I feel like I don't need it are there any other home exercises I can do that works the same muscle? I'm doing like 4-5 different glute exercises to tone different angles of my glutes that's what I was told to do in order for them to grow is this true?

September 16, 2017

Adrian Bryant

1. only do the exercises on this workout

2. no need to do 5 diff. exer. QUALITY over QUANITY

3. hip addcutor works your outside hips or side butt but no need to do it if you stick to the plan on this page

September 17, 2017


Hi Adrian,

I'm 5'3 I weigh 130.7 lbs.. I was taking about 1460 calories a day consuming 131 of protein 134 of carbs and 45 of fat, HIIT 4-5 times a week to lose all my undesired fat and after 6 weeks I did lose the fat but now my butt is completely gone.
1st question: How many calories should I be consuming if I want to gain a bigger but I don't want to gain all the fat back. I want to maintain
2nd question: should I stop cardio/HIIT?
3rd question: what's the most protein u recommend for my body weight?

September 15, 2017

Adrian Bryant

1. do the workout on this page gain a bigger butt

2. you lose your butt when you lost weight b/c your butt was probably mainly flab

3. 131 is fine but for your weight you only need about 100 to induce butt growth after workouts

September 17, 2017


With hip thrusts 3 times a week. 160 lbs 5 sets and 10 reps each. How long would you say it will take to get a very nice butt.

September 09, 2017

Adrian Bryant

see changes every 2-to-4 weeks but you will need to try to do more weight, reps or sets every workout

September 09, 2017


I just did my second workout and am feeling quite discouraged. I am very weak, and have a hard time pushing myself. Do I need to focus on other strengthening moves first before doing hip thrusts and squats? I'm not sure I will see results bc I'm not very strong at all

August 22, 2017

Adrian Bryant

keep moving forward. you will get stronger

August 23, 2017



I will be starting the gym this week. My butt is wide but I want it full and huge and just big and to stick out a lot more! What weight would you recommend to start with?? And when will I see results? And what is better the bridges or the thrusts? And is it better to stick to one exercise? I thought variety helped? Can I do these and then Bulgarian split squats? Shall I mis it up or is it best to stick to one?

August 20, 2017

Adrian Bryant

start with the weight that allows only 6-15 reps per set

see results every 2-4 weeks


better to stick with one

DO thrust and 1 squat movement like in workout B

August 20, 2017


Does how and when and in what amounts I consume protein matter? I've heard u should split it equally over 6 small meals but with my lifestyle that is quite hard. As long as I get protein in my system every 3- 4 hours that should be sufficient to keep those growing muscles replenished right?

August 17, 2017

Adrian Bryant

NO for first question

August 17, 2017


Hi, i am skinny in general but have a tendency to build up muscles very quickly, especially in my legs. Walking seem to be the only excersize that doesn't increase the size of my legs. I would like to make my butt bigger though, without increasing the size of my legs. Do you think climbing up the stairs (to the 9th floor) every day would do it without affecting my legs?

August 19, 2017

Adrian Bryant

WORKOUT A on this page will increase butt size without increasing legs/thighs

stairs will work all legs muscles

August 20, 2017


Ok so for glute activation, I PAUSE for 2 sec when my butt is on the floor, and SQUEEZE my glutes when their in the air? What about also pausing when I'm squeezing my glutes at the top or is that no good. Also I know all these butt exercise are good but what is a good exercise for specific target of the hip and upper thighs to make them much wider. Thanks Adrian

August 07, 2017

Adrian Bryant

all you need to do is squeeze for 1-to-2+ seconds at the top.

deep squats target thighs, hips and butt

August 08, 2017


How do I get my glutes at maximum activation before working them out,and stretches you recommend? I have very weak glutes, am quad dominant and need HELP to keep them from taking over.. also how do I keep them activated during daily activities n just everyday life? I feel like, no glute gains on the horizon if I don't get them to fire!

August 07, 2017 en Espanol
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