May not be getting enough protein. If you're doing squats, all the glute building exercises, you're microtearing those muscles. They need adequate protein to rebuild, and it's that rebuilding that makes them bigger. Also don't work the same major muscle group two days in a row because you need that time to use the protein to rebuild it.
If you're not doing them, weighted squats and iron mikes are great for lower body, or google jen selzer (i think that's the right spelling) and see her butt routines on youtube. Do those, but add weights. Still nothing? You aren't' getting the protein to rebuild.
okie thank u๐๐ i will google her routine!! i have no idea how much protein i get or how much i need, but ig i just try all these new exercises and if still nothing it means i need more protein?๐ค๐ค if i understand u correct๐ง
Save some money on a gym membership and buy a couple kettle bells and a couple sets of dumbbells. If you live in an apartment, you can run up and down the stairs as often as you want if you have a place outside just 40 m do bunch of sprints and the other exercises so I suggested you not going to get huge but youโre going to get a rounded butt and tremendous strength
thank uu for detailed answer!!๐ so i need to add sprints and stairs, in ur opinion am i just doing the wrong exercises or iโm just not doing enough? or both?๐ ๐ตโ๐ซ
The exercises youโre doing are great for toning. The exercises I suggested are great for power.. power needs bigger, muscles and stronger. I have an old tire with an eyebolt in it, and a rope and a belt goes on my waist and I run sprints up and down my driveway. I donโt have stairs, but if I did, Iโd be running them.. I have a weight rack and dumbbells in my house. Thankfully, my joints are pretty stable for my age so I can maintain a good level of fitness.
ohhhhhhhh okie that makes so much sense!!๐ฒ๐ฒ i didnโt know the diff btween exercises for toning vs for power!! my legs/booty are toned nice imho so i must have to switch to power exercises to build them๐๐ thank uuuu!!
"In order to grow your legs and booty, you need to focus on progressive overload and consistently challenge yourself with your exercises. To achieve this, you should aim to increase the weight, reps, or intensity of your movements over time. Additionally, you should pay attention to your form and technique while doing the exercises to ensure you are targeting your desired muscle groups.
In terms of exercises, it's important to mix it up and keep your body guessing. Try adding some bodyweight exercises like lunges, squats, and jumping exercises. These can help you target the muscles differently and challenge yourself further."
Everyone's body type is different and respond differently to working out. Traditionally speaking of want bigger muscles you need to lift heavier weights.
That said you might not be able to change your body to be the way you want if it comes down to genetics. If you're healthy and tone that's all that matters. You have to do you so I'm not saying don't go for what makes you happy but I'm sure you're fine the way you are.
yas i have read i need to lift heavier to increase muscle size, but i have been getting wayyy stronger since i first started, so thatโs why iโm so confuseddd๐ตโ๐ซ๐ตโ๐ซ why arenโt my measurements going up too? is it all becuz of genetics? thank u for answer!!๐
squats, more leg excercises and protein. Protein will do the trick. I know this for a fact because this day, it is windy. As was yesterday. I wore a skirt with panties under to flex on fatter folks while my legs and butt is trimmed af.
Do you lift heavy enough? Getting extra muscles requires heavy weights, not many reps. And check your protein intake (natural or via supplements). Exercises: squats, lunges, hip thrusts, ...
how do i check if i am lifting heavy enough?๐ค i have def been getting stronger๐ช๐ป๐ช๐ป and i defo have to increase my protein, u are like the 5th person to tell me so iโm sensing a pattern๐๐ thank u for ur advice!!๐
thank uuu i didnโt even think of biking!! ๐ด๐ปโโ๏ธ๐ด๐ปโโ๏ธ also is there a substitute for squats if i am not confident enough w my form yet?๐ฅบ๐ฅบ๐ค
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