Beginners corner


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Q & A for beginners (more will come in the future)


Q: I am a beginner,how can I  gain a bigger butt ?


1, Try a simple glute workout  HERE

2, Use your body weight only at first until you can master the technique/form/movement from the exercise/s

3, Start adding weights to gain more progress,add slowly week by week

4,Train your glutes 2-3 times per week


Q: How long does it take before I see results?

A: Hard question, It depends on many factors,but normally if you train strict,hard and also eat right

Then you will feel and see some small changes in a few weeks


Q: I want a huge butt, is it possible to get a huge butt?

A: What does huge mean for you? You can sure gain a bigger butt, but how big depends on how you train,genes etc, it takes years to gain a “huge” butt

Q: Can I lose weight and gain a bigger butt at the same time?
A: Yes, you can gain a bigger butt and lose fat “at the same time”,especially if you are a beginner you can see better results than a person who have been training for years,but the process will be slower than if you ate more calories.

Also, when you lose fat, you will also lose butt fat(all over your body) which will gives you a smaller butt first, because you will lose fat much quickly than you will gain muscle mass


Q: When I train my butt with squats,lunges and leg press, I feel it mostly in my thighs, what is wrong?

A: You probably have stronger quadriceps (thighs) than your glutes,so your legs takes over and do most of the work ( quad dominant )

You need to do more “glute friendly” exercises to help with that problem read THIS


Q: I don’t want bulky thighs or bigger thighs, I only want a bigger butt, how can I do this?

A: When you train your glutes, you will also incorporate other muscles too such as hamstrings (backside legs) and quadriceps (front thighs ) So it is hard to only train your glutes.

If you do isolating exercises for your glutes, you will hit mostly your glutes,but you wont get a dramatic effect from isolating exercises


Q: Could you give me some examples of isolating exercises?


  • Glute kick back
  • Donkey kicks
  • Walking band abduction


Q: I don’t have a gym member ship, can I gain a bigger butt at home?

A: Yes, you can!

Just make sure you have some resistance such as dumbbells,weights and barbell,because once you get stronger, you need more resistance to challenge your muscles to make further progress and gains.


Q : Do I have to squat to gain a bigger butt?

A : No, squat is not the only exercise you can do for your butt


Q: What should I eat after a workout?

A: Make sure you get some proteins such as a protein shake or milk or eggs or ham or turkey etc

Also if you like you can add some carbohydrate too if you think that is necessary, banana or rice ,white bread etc

Q: I want to lose fat, is it best to lose fat first and then build a bigger butt or do both?

A: It depends on how strong minded you are and how much time you are willing to give, sometimes it can be hard to do 2 things at ones if you are a beginner, it would be easier to focus on one thing first, like lose fat and then build a bigger butt.

But you will have a better shape if you do both, lose fat and build at the same time.


Q: Is there any food that will make your butt grow?

A: No.

Weight train your butt,and eat more proteins to support muscle growth, then your butt will grow from muscles.


Q: When should I change my workout?

A: It depends on your goal and how your progress looks like, perhaps you need to adjust your schedule,make it more intense, add some new exercises,reps,sets or whatever

Hard to say, but if you get bored or need something new to keep yourself motivated, then change

Q: I have train my butt for a while and I lift 40-50 kg for squats,10 kg for lunges(5 kg each hand) but my butt has not getting big,am I doing something wrong?

A: It is impossible for me to know how you train, I can’t see your technique,nor how hard you really train etc,plus 40-50 kg for squats and 10 kg for lunges are not that much to give you big muscles.

You need to train for a longer period of time and getting stronger to make your muscles grow.also

Not only that, but you might also be more quad dominant (which makes your thighs grows faster than your glutes)


Q : How can I set up a glute schedule?

A :

  • List 3-4 glute exercises
  • Do 2-3 sets/each exercise
  • Start by doing 15-20 reps/each exercise if you are a beginner




Q: I want wider hips, is that possible?

A: Yes, you can train muscles in the butt area to create more curves on your hips



Q: I want bigger thighs !