The Best Exercises for Getting a Big Butt

The Best Exercises for Getting a Big Butt

While exercise can't change your genetics, you can get a curvier backside by building muscle with targeted spot-specific exercises. Butt workouts help you achieve a rounded, toned shape, adding bulk just where you want it for a back view that works in jeans or a bikini. These exercises require no special equipment and can be done in the privacy of your living room, so make time for a butt-building workout a few times a week to get the body you want.

Function

Targeted exercises can help you to build muscle. Additional muscle bulk can help to give you a rounder, curvier backside. While weight machines at the gym are one option, you can use your own body weight and a chair from your dining room table with classic exercise moves to improve the appearance of your butt. If you do want to vary your lower body exercise routine, simple tools like a fitness ball or resistance bands are affordable additions to your workout.

Types

While there are a number of different exercises to shape your butt, variations on lunges, plies and squats are key to an effective lower body workout. Perform a basic lunge by stepping forward with one foot, bending your front knee. For a plie, stand with your legs spread and toes pointed out; then bend at the knees, lowering your pelvis. Keep your feet together or spread shoulder width apart for squats, bending your knees while keeping your back straight. Jump into these moves, add a twist or work to move lower in a squat or plie to intensify your routine.

Significance

Building a better butt requires that you work your glutes and the muscles that support them--the hip flexors and hamstrings. Toning, strength training and weight training will help you to build muscles where you want them. Include strength-training moves, like a lower body toning routine, at least twice a week along with cardiovascular exercise to meet the Centers for Disease Control and Prevention fitness recommendations.

Time Frame

You can get a rounder butt and curvier hips without a substantial time investment. Butt-specific workouts range from just five minutes to 15 to 20 minutes, a few times a week. Adding just a few minutes of targeted toning exercises can make a difference, or you can opt to include a longer workout for a more significant effect. Boost the butt-building effects of your targeted exercise by following a cardiovascular routine that works both your hips and butt.

Warning

Targeted butt exercises can be hard on the knees, causing strain and discomfort. Check your positioning in each exercise to be sure that your knees do not extend past your toes in a squat, plie or lunge, to reduce the stress. If you have joint concerns, speak to your health care provider before adding butt-building exercises to your workout routine.

1- Squat

2-lunges

3-Split squats

4-SINGLE-LEG HIP RAISE

5-Side Leg Lifts

7 Reasons You Should Listen To Music When You Work Out

⇢⇢⇢⇢ Best Workout Songs 2017

A recent study found that not just listening, but controlling and creating music in time to one's pace had an even more profound effect on perceived effort during a workout.

Listening to music when you hit the gym to improve your workout isn't exactly a new concept. But understanding how your favorite tunes enhance your exercise is a little less obvious.

Research consistently finds that listening to music distracts athletes from their "bodily awareness" (read: pain). And a recent study found that not just listening, but controlling and creating music in time to one's pace had an even more profound effect on perceived effort during a workout.

Here are seven very good reasons to rock out during your next gym session.

1. Music is the good kind of distraction.

While the study did suggest there's more to it than distraction, working out with music did make participants less aware of their exertion. Such a distraction canbenefit athletic performance by up to 15 percent, The Guardian reported. The faster the better, according to WebMD: Upbeat tunes have more information for our brains to process, which takes your mind off of that side stitch.

2. It ups your effort.

A 2010 study found that cyclists actually worked harder when listening to faster music as compared to music at a slower tempo. But too fast is no good, either. Songs between 120 and 140 beats per minute (bpm) have the maximum effect on moderate exercisers.

Jillian Michaels' Workout Dos and Don'ts

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3. Music puts you "in the zone".

Everyone has that go-to song that gets you "in the zone," and there's science to why it works. We associate certain songs with memories, often relating to the context in which we originally heard them, such as the first time you watched Rocky. Channeling that memory -- or even just the emotion of the singer -- boosts the motivational power of the song, and has been shown to improve physical performance.

4. A good beat can help you keep pace.

The rhythm of your workout music stimulates the motor area of the brain as to when to move, thereby aiding self-paced exercises such as running or weight-lifting. Clueing into these time signals helps us use our energy more efficiently, since keeping a steady pace is easier on our bodies than fluctuating throughout a sweat session.

5. Music can elevate your mood.

An August 2013 analysis found that people often listen to music as a way to change their mood and find self-awareness. Study participants said that listening to music allowed them to think about themselves, who they wanted to be and give them an escape from the present. No matter what happened an hour ago, you can use your tunes to help you escape negativity and power you through your workout -- and you know you'll feel great when it's over.

6. It makes you want to move.

You really can't stop the beat! Researchers found that when music possesses "high-groove" qualities, the brain gets excited and induces movement in the listener. Basically, your playlist has the ability to make you move -- no matter how much you're dreading that workout.

7. Listen to music already? Take it to the next level: Making music while you work has an important added benefit.

According to a study published earlier this month, the relationship between music and physical exertion may be more complicated than we initially thought. It isn't just listening to music that drowns out our pain and exhaustion, asserts lead researcher Tom Fritz. The process of creating and controlling music in time to one's exercise improves the experience even more.

Participants exercised on machines designed to alter the music they were listening to based on their movements, essentially allowing them to create their own soundtrack. Compared to exercisers who had no control over the music, those with "musical agency" reported feeling like they hadn't worked as hard.

We can't all work out on equipment that coordinates our movements with musical sounds, but we can harness the power of creating music when we exercise. The finding, said Fritz about his study may provide "a previously unacknowledged driving force for the development of music in humans: making music makes strenuous physical activities less exhausting."

⇢⇢⇢⇢ Best Workout Songs 2017

Does music improve your workouts? Let us know in the comments below!

The Jeff Seid Workout Program

Jeff Seid is a pro fitness model, being 6″0, 205lbs, and around 8% bodyfat.

His physique is similar to Zyzz, but has some noticeable differences.

I’m here to talk about those differences today, and how you too can build a body like Jeff Seid.

Before we begin, it’s important to recognize that Jeff Seid was born in 1994, thus making him a rather young individual.

To be that young yet have such a great body is an immediate sign that Jeff has great genetics, and/or past training experience.

This is true, given the fact that he played football and engaged in wrestling. (and was the best)

So he does have some years behind him, which means that it might take you some years as well to look like him.

Muscularwise, you can definitely achieve his physique.

It’s only going to require some proper programming and a strong work ethic.

Therefore, just like all the bodies that I analyze in this series, today I will be following the same type of structure and analysis in this article of Jeff Seid.

I’ll break down everything you must know about building a body like Jeff Seid so that you too can look like him.

First, I will examine all of his his weak and strong bodyparts such as the chest, shoulders, traps, back, arms, midsection, and legs, and how those muscles developed through his style of training. With each muscle group, I will provide general guidelines on how to achieve similar muscular development.

Then, after analyzing his muscles I will compile all the information into one complete program.

It will be a 4 week full body concurrent training program, 100% customized on how to look like Jeff Seid. It is NOT cookie-cutter, as it is highly specific to Jeff’s weak and strong muscle groups.

Usually, I make my programs for 12 weeks, but since this is a free article filled with tons of information, it will only be 4 weeks. Besides, the program is repeatable, and if I made it 12 weeks that would be like giving you a free product.

All that aside, if you’re ready to put in some years into strength training, I am confident that you too can acquire Jeff Seid aesthetics.

Then, you’ll be able go to partying and pick up all the ladies. (if that’s your goal)

Analyzing Jeff Seid Muscles

When looking at Jeff Seid’s physique, it becomes immediately noticeable that he is not a bodybuilder.

Although he has a good amount of size, his body really falls into the Men’s Physique category.

Obviously, this makes sense given the fact that he competes in Men’s Physique.

Now, if you know one thing about physique competitors, it’s that they must keep a very specific type of symmetry and size development.

Otherwise, they will not place very well in competition.

For these reasons, Jeff Seid has developed a very unique build, which is going to take lots of customization on your part to look like him.

We need to keep certain muscles big, and others small while preserving balance at the same time.

It can be tricky, but with a bit of analysis we can get this done.

It will make sense when you look at the 4 week program at the end.

Let’s discuss his upper body first, and then legs.

Jeff Seid Chest

If you look at Jeff Seid’s chest, including his best modeling pictures, you will notice that it’s not that big.

This has come to be because of 2 reasons:

1) He does not know how to press

2) He doesn’t need a big chest for Men’s Physique

Let’s talk about these things.

Whenever Jeff Seid performs any horizontal press, either with a barbell or dumbbell, he is making one crucial mistake.

He does not retract the scapula.

What this does, is put all the pressure on the shoulders, which leaves Jeff with an underdeveloped chest.

Jeff also does lots of bounce reps, which further detrains the chest while placing pressure on the shoulders and triceps.

Moreover, when he does dumbbell presses of all angles, he does not use full range of motion.

Half reps is the name of the game.

This will obviously result in a small chest, because the pecs work hard at the bottom of the dumbbell press when overcoming the stretch reflex.

Remember, if you’re only doing half the range of motion, presses become a delts and triceps exercise.

Unless you’re doing bottom-ups, then that’s a different story.

So it’s no wonder why Jeff Seid’s chest isn’t that big.

He has average size with some good definition, but it’s not like he has watermelons popping out of his chest.

And there’s absolutely nothing wrong about that!

In fact, we are going to copy this strategy, while doing it in an athletic fashion.

We will incorporate heavy partial repetitions, utilizing boards, as well as utilizing accommodating resistance.

This will allow us to minimally work the bottom range of motion, while strengthening the middle to top portion of our presses.

Additionally, I want you to take notice that Jeff Seid is not a strong presser.

For a guy with years of training experience, this is not strong whatsoever.

There are beginning powerlifters that weigh 165lbs who can easily do that.

Due to this lack of strength, the good news is that it won’t take that long to achieve a chest like Jeff.

It will take you around 2 years of consistent work.

Jeff Seid Shoulders

Jeff Seid’s shoulders are absolutely phenomenal.

They have a great amount of size, with that 3D look to go with it.

Very broad-looking if you ask me.

For this reason, this program will require a heavy emphasis on overhead pressing.

This is because as a drug free lifter, the only way to get impressive shoulders is by being strong at all vertical presses, in addition to the supplemental exercises that follow.

That’s why in this program, there will be more vertical pressing than horizontal pressing.

Now if you want to know why Jeff Seid has the shoulders that he has, it has to do with genetics and training.

Since he competes in Men’s Physique, having broad shoulders is everything.

That’s why he does half reps on his presses, so that he can remove tension off the chest and transfer it to the shoulders.

Jeff Seid Traps

Jeff Seid has great traps!

Seriously, they are thick from the front, and from the back.

I would have to credit this to his wrestling and football.

All wrestlers and football players are known for having big traps, as they act as prime stabilizers.

And since Jeff Seid competed in these sports throughout his entire high school adventure, it’s going to be very hard to replicate his traps development.

To develop traps like Jeff Seid, having a 405lb-500lb barbell shrug for reps is going to be a minimum requirement.

Getting strong at special traps exercises like farmer walks, upright rows, and olympic pulls will also be needed.

In other words, you need to attack your traps in every possible way.

It won’t be easy, but it’s certainly possible to replicate Jeff’s traps development.

You just need to get mad strong.

Jeff Seid Back

Just like Jeff’s traps, his back is simply unreal.

Not only is it very thick from bottom to top, but it’s wide too! A rare combination.

His back is literally the epidemy of muscular development.

For these reasons, you must get strong in ALL back exercises.

You need to barbell row 315lbs for reps, perform weighted pullups with 100lbs for reps, perform heavy hyperextensions, as well as being strong in all the accessory exercises that follow.

In other words, building a back like Jeff Seid is going to take A LOT of work.

It might take you years of strength training to acquire it.

2-5 years is typically what you’re looking at.

Those with better genetics or past training experience will obviously get there faster.

Also, since his back is so hard to develop, I can only do so much for you in this 4 week custom program.

You may need to learn about programming on a whole new level.

Jeff Seid Arms

Jeff Seid’s arms are developed in a major way.

He has large amounts of size in his biceps, triceps, and forearms.

His arms look to be around 18 inches to me.

That’s basically the epidemy of arm size of natural lifters.

That means that just like Jeff Seid’s back, in order to have his arms, you will need to reach the peak of your muscular potential.

Your arms will have to get strong like a geared powerlifter.

That’s why it’s so convenient that Jeff Seid’s chest is lagging, because now you can hammer the partial reps and accommodating resistance like crazy.

The program will also have lots of triceps isolation exercises, specifically in the long head area, beacuse that is where the meat of the arm comes from.

We will need to incorporate curls from various different angles as well, in order to effectively target the biceps, brachialis, and forearms.

In reality, we need to go full bro mode to get arms like Jeff Seid.

Zyzz Midsection

Since Jeff Seid is a physique competitor, it makes total sense why his midsection is so developed.

His serratus, obliques, upper abs, lower abs, and v abs are all very developed.

His waist size is also small, and his bodyfat percentage is low.

He basically has the same midsection like Zyzz; like literally the exact same.

Therefore, to achieve a midsection like Jeff Seid, it requires that you train your abs from all angles.

You want to train specifically like a gymnast, and not a bodybuilder, strongman or powerlifter.

Otherwise, the abs will get too thick and wide, which will ruin the aesthetic midsection.

I also want to point out that your nutrition needs to be perfect if you want to maintain such a low bodyfat percentage.

Being men’s physique lean requires meticulous planning of macros, which can sometimes be a hassle.

And without drugs, every detail becomes super important.

Therefore, if you’re sure that you want a midsection like Jeff Seid, just realize that you’re going to have to be really really lean to do so.

And it might just have an effect on your social life.

Moreover, being that lean may also cause health problems such as increased blood pressure and erectile dysfunction.

So make sure that if you diet down to this level of bodyfat that you get frequent check-ups from a medical professional.

I’d also recommend that because you’re natural, you should stay closer to 10% than 8% bodyfat. You will minimize health risks this way.

Nonetheless, being 8-10% bodyfat in addition to having all the muscles of the midsection developed is what will give you that Jeff Seid look.

Jeff Seid Legs

Jeff Seid’s legs are well developed, but not bodybuilder, strongman, or powerlifter big.

Like most men’s physique competitors, he has great quad and VMO development, but small adductors, calves, hamstrings, and glutes.

As a matter of fact, Jeff Seid is not that strong in the leg department.

The proof? Just look at his 225lb squat challenge.

Nuff’ said, right?

I mean, this level of leg strength can be accomplished in less than 6 months of training.

For a dude that’s been training for years, this level of leg strength is not very impressive.

I don’t blame him though, because he did tear his ACL several times, and that is quite difficult to recover from.

Plus, he doesn’t need big legs for what he does.

Anyhow, this is REALLY good news for you, because it means that you don’t really have to do much for the legs.

You can get away with doing 1 or 2 quad exercises, and then calling it a day.

Therefore, there is no need to do heavy squats or deadlifts in this program, as that would only make the legs bigger and stronger than you’d need.

Oh, and since Jeff’s calves are not impressive, there is no need to work on those either. #teamnocalves

Training legs is going to be fun!

Final Discussion

Now that we have all the information we need, it’s time to compile everything together into a well-organized program.

The program will be executed in a full body concurrent training style, which means that you will be performing full body workouts 2-4x a week (workout every other day), while frequently rotating exercise selection.

We do this to prevent accommodation and build overall strength and hypertrophy.

Plus, you realize that there’s a lot customization that goes into building the Jeff Seid.

It’s essential that we attack this look in every possible way.

Anyhow, I now present to you a 4 week custom program that will give you Jeff Seid aesthetics.

You obviously won’t look like him in 4 weeks, but if you keep repeating this program you should start seeing some noticeable results with time!

So without further ado, here’s the program.

PS: If this program helps you out, leave a comment down below!

WEEK 1

Incline Close Grip Bench Press 4-10RM + 3 Back-Off Sets/Triple Dropset
2-Board Press 3×3
Overhead Barbell Extension 4×8
Triceps Pushdown 3×50
Weighted Chinups 5×2
Power Shrug 5×5
Scarecrows 3x30s
Barbell Preacher Curl 4×10
Hammer Curl 4×10
Pistol Squat 1-3RM
Sissy Squat 3xAMRAP
Hyperextensions 3xAMRAP
Hanging Leg Raises 3×20

WEEK 2

Paused Overhead Press 5-10RM + 3 Back-Off Sets/Triple Dropset
Close Grip Floor Press 5×3
Overhead Dumbbell Extension 3×12
Reverse Triceps Pushdown 3×20
T-Bar Row 5×10
Dumbbell Shrugs supersetted with Pullups 3xAMRAP
Power Side Raises 3×10
Dumbbell Preacher Curl 4×12
Reverse Barbell Curl 4×12
Low Pistol Box Squat 1-3RM
Reverse Lunges 3×5 (per leg)
Weighted Hyperextensions 3×10
Russian Twist 3×50

WEEK 3

Reverse Band Bench Press 1-3RM
Behind the Neck Press 4×10
Floor Barbell Extension 4×4
One Arm Pushdown 3×12
Barbell Shrug 5×15 (use straps)
Lat Pulldown 5×10
Reverse Pec Deck 3×12
Concentration Curl 3×1
Barbell Curl 3×50
Bulgarian Split Squat 5-10RM + 3 Back-Off Sets/Triple Dropset
Single-legged Leg Press 3×5
Back Lever 3xAMRAP
L-Holds OR Planks 3×30-60s

WEEK 4

Push Press 4-10RM + 3 Back-Off Sets/Triple Dropset
Close Grip Slingshot Bench Press 3×4
Floor Dumbbell Extension 4×6
Double Rope Pushdown 3×50
Farmer Walks 5×30-60s
Dumbbell Row supersetted with Cable Upright Row 5×12
Dumbbell Shoulder Press Bottom-Ups 3×10
Cable Curl 5×10
Concentration Curl 4×10
Hack Squat 4-10RM + 3 Back-Off Sets/Triple Dropset
Jumping Pistol Squats 3×5
Good Morning 3×20
Dragon Flags or Hanging Leg Raises 3×10

FIN

The Maximum Results Leg Workout

Hi Guys

Legs have always been everyone hated body part to train, because of the pain involved.

So I’m so sorry to say that Chicken legs syndrome is increasing every day in the gyms.The maximum results leg workout is a workout that you can really do in 30 minutes with great results and this is why I called it the maximum results leg workout. You see I have always loved doing legs, i will miss any weekly workout but leg day was a special day. You might call me crazy, but i use to be like many guys out there… I hated legs when I was 21 years old. But I knew that if I wanted to make it in the Pro scene I had to kill my legs to bring them to a competitive level.

God know how much I sweated under that heavy loaded bar in the squat rack, and how much I pressed on the leg press. This was when I was competing, but nowadays i train smart and different because i know i have to stay injury free to be able to train properly. So there is no point for me to squat or leg press heavy like I use to because, I’m not competing or trying to prove something. So putting together routines like the one I’m showing here on this video was a great discovery.

So here is a breakdown read it then watch the video and make sure you subscribe to my mailing list for updates on what’s coming up.

Leg Extension : 4 sets x 15 – failure

Seated leg Curl :4 sets x 15 – failure

Adductors Machine: 4 sets x 15 – failure

Abductors Machine : 4 sets x 15 – failure

Leg Press : 4 sets x 15 – failure

Walking lunges : 4 sets x 15- 20 walks

Still Leg Dead lift : 4 sets x 15 – failure

Step Ups : 4 sets x 12 – 15 reps each side

Seated Calve Raise : 4 sets x 15 – failure