🚨 Ladies, want to know the secret to getting a nice booty?🚨
Incase you are new here, don’t know who I am, I’m the author of two books, the 2nd one being “Booty Gains”.
So this is my specialty along with getting people defined/ripped.
So pay attention.
If you want a nice 🍑 this is what you need to do to develop it.
Those of you with good booty genes will get there faster than those who don’t have good genes.
But either way, here’s some key things you need to know and do if you want booty like an onion that makes men cry. 😭🤣
Step #1. Hit your macros!
Nutrition is your number 1 priority.
For two reasons:
#1. Most of you need to drop some serious body fat to get that tight, round, sexy booty, that you want.
So you need to drop body fat, so you stop looking like a busted can of biscuits and start getting peachy🍑. 😜
#2. You need a significant amount of Protein, and good fats for your body to function optimally and so you can build muscle.
So DIET is #1. Without mastering this, blasting off body fat, the rest of the tips are pretty much useless because you’ll never look the way you want until you master food and cut bodyfat.
Step #2. Fix your psoas
This is a hip flexor muscle you need to roll DAILY, especially before training booty/legs.
Because if this is tight, it shuts off/reduces glute activation.
Which means when you train booty/legs/squats/lunges/etc, Your quads/hamstrings are overcompensating for the glutes not firing and they get over developed. Which means your butt stays flat and weak.
So roll these daily. Blog here showing you how to fix psoas, and prevent back issues. https://phenomenallyfit.com/got-back-pain/
Ever see those girls with huge quads and hamstrings and no ass?
Now you know why, tight psoas. Most chiros, trainers don’t even know this.
So roll them DAILY!
they get tight daily from long periods of sitting
Step #3. Mind muscle connection.
You gotta mentally focus, feel your glutes resist as you are lowering on lifts, feel them squeeze and lift the weights.
The more you improve this connection, the better development you get.
Don’t just lift reps, actually FEEL your glutes moving the weight.
You might need to lower the weight a lil bit til you master this mind muscle connection.
Step #4. Train booty often and progressively overload.
Ideally you want to train booty a few times per week. Using different methods from compound lifts, bands, cables, etc.
But make sure form is good, mind muscle connection is locked, and slowly over time progressively overload.
Progressive overload basically means consistently pushing your body to new levels.
3 main ways, more reps, more sets, more weight.
I personally prefer reps til a specific number then bump weights.
For example
Lets say you can do Barbell Hip Thrusts for 4x8reps
Set 1. 135lbs x 8 reps
Set 2. 135lbs x 8 reps
Set 3. 135lbs x 8 reps
Set 4. 135lbs x 8 reps.
Each week you want to try and increase by 1 rep per set minimum
Next week 9 reps
Next week 10 reps
Next week 12 reps.
Once you’ve progressively overloaded and can do 4 full sets of 12 reps, bump the weight.
Now start over at 8 reps with more weight.
185×8
185×8
185×8
185×8
And follow the same weekly progressive overloading goals.
Understand?
Great! Let’s move on.
Step #5. Be consistent
Losing body fat is fast if your diet is on point and training is intense.
But building muscle is a slow process.
Both goals require consistency.
Some of you genetically gifted women will have a booty FAST, others it might take you years fighting those poor booty genes. But it’s still attainable and you have to be consistent.
You gotta workout regularly and eat right regularly to GET fit and stay Fit. And especially if you need to build 🍑it.
So there’s 5 quick tips to building that booty.
If you have any questions post below or send me a dm.
Let’s get sexy 🍑
Coach Daymond