If you are trying to achieve a curvy figure or a bigger butt, you are likely an ectomorph. Of the three body types, ectomorph, endomorph, and mesomorph, the ectomorph is the leanest. “Low fat genetics” or “low muscle genetics” are generally associated with this body type.
Muscle genetics
If you have low muscle genetics, it is very easy to overdeliver your muscles. If you train your muscles too much, or if you don’t pay attention to nutrition at all, it is possible that your muscles, and therefore you burn, become even smaller. This is known as the catabolic state. It is a state your body enters during or immediately after exercise. If your workout takes long enough for your body to run out of energy, it will enter the catabolic state and your body will begin to break down muscle tissue to make up for this lack of energy. If you are trying to lose weight, this would not be a big problem, as you will also burn a lot of fat in this state. However, if your goal is to gain a bigger butt, you won’t want this. After all, we want our bodies to win weight.
Now, ectomorphs who have trouble gaining weight or trying to achieve a curvy figure don’t necessarily have “real” low muscle genetics. It is genetics for a high metabolism, which results in difficulties gaining mass. When you have a high metabolism and don’t eat enough (healthy) fats, you are much more likely to constantly live in a catabolic state where you are always burning fat and muscle and never reaching a curvy figure. So, we come to the rules.
1. DO NOT exercise for more than 45 minutes.
If you are only concerned about the butt area, even 25 minutes is enough.
The reason you shouldn’t do this is to avoid going into the catabolic state and to avoid damaging your muscles beyond the point where they can effectively recover within 48 hours (the next workout). Your exercise should be short, but heavy. And don’t worry, “heavy” sounds scary, but it’s not as troublesome as it sounds. Just a few intensive sets before getting on with your day.
2. Don’t do strenuous cardio.
Stick to strength training. For the same reason as above: avoid going into a catabolic state. Running, biking, all those activities will make you lose weight and therefore lose buttocks.
3. Have a nutritious meal ready for post-workout.
Don’t wait too long to eat carbohydrates (preferably fruits or juices) and sufficient amounts of protein after your workout. The catabolic state occurs when energy is depleted. So, don’t use up all your energy by exercising for too long, and when you’re done, replenish as soon as possible!
4. Try not to run out of energy at all – eat lots of healthy fats and proteins
Eat lots of good fats, like avocado, olive oil, coconut. Why fat? Fats take longer to break down and contain more energy per gram than proteins and carbohydrates. Eating healthy fats in reasonable amounts throughout the day provides you with a constant source of energy that prevents you from entering a catabolic butt-burning state. So while fats take care of the energy needs for daily activities, eating protein will ensure that your muscle continues to grow.
5. If you are not an ectomorph
If you are not an ectomorph, but simply someone with a flat butt, you are probably a case of “lazy butt syndrome.” What this basically means is that your neuromuscular system works in such a way that the glutes are recruited to a lesser extent than they should during the movements in which the glutes are involved. In this case, even if you squat, you still won’t be recruiting enough glutes to produce a serious boost for glute growth.
How can you fix it? (Even if you is it so an ectomorph, the tips below will still benefit your butt growth results, so follow them by all means).
1. First of all, be sure to only do exercises that you KNOW that involve glute activity. Like squats, deadlifts, lunges.
2. When doing these exercises, be sure to squeeze your glutes at the end of the contraction portion of the movement. People without lazy glute syndrome don’t have to focus on doing this consciously, they are doing it enough already. You, on the other hand, have to make up for the fact that your butt is not automatically recruited. Therefore: squeeze. The more you do this, the more you learn to automatically recruit your butt during daily functions, further enhancing growth.
3. Try to finish the whole movement. You need to go low Enough, and you should also complete the movement when you stand up (usually this is where you squeeze).
Four. After exercise, stretch your lower body, especially your glutes.
If you follow these tips, along with a decent exercise program designed specifically for your goals, you’re sure to pack meat!