Why can't you pump up your ass

You endlessly squat and lunges, but there’s no sense: the butt was as small as it was. Is that it has become more fit. Does this mean that the buttocks cannot be pumped up if nature has awarded you the right size?

No. This means that if you have a goal, you must choose the right means to achieve it. Below we will analyze a few mistakes that prevent you from pumping up big, beautiful buttocks, and show you how to fix them.

1. You are doing the wrong exercises

Squats, lunges and deadlifts are often used to pump up the ass. These are great movements that allow you to work with large weights and load the entire lower body well. However, due to the fact that you unbend knees, part of the load goes to the quadriceps - the muscles on the front of the thigh that are responsible for this movement.

To load only the gluteal muscles, you need to do exercises in which the hips are extended under load, while the knees remain in one position. For example, pelvic extension and gluteal bridge with a barbell, hip extension in the crossover and on the block. You can find more exercises for pumping the buttocks in the article below.

2. You sit a lot and don't warm up before exercising.

You spend eight hours at the computer, get in your car or public transport, and arrive at the gym. Then walk the treadmill for five minutes and collect the squat barbell. At the same time, your buttocks, stretched for the whole day in sitting position, cannot so easily turn on and use a lot of muscle fibers, which is necessary for rapid growth.

To maximize muscle engagement, before loading your glutes, activate them with a short warm-up.Effect of a gluteal activation warm-up on explosive exercise performance. It can include air squats, leg swings, and various types of planks with leg raises.

3. You're not loading enough muscles

To grow, muscles must work to the point of fatigue.Mechanical stimuli and nutrients regulate rapamycin ‑ sensitive signaling through distinct mechanisms in skeletal muscle. If you are involved with heavy weights 75-85% of your one-rep maximum (1RM), three to five sets of 8-12 reps are enough to thoroughly tire the muscle fibers.

If you train with light dumbbells or no weight at all, it may take about 20-30 times per set to provide enough load.

In general, both are good for building muscle.Pumping iron: Lighter weights just as effective as heavier weights to gain muscle, build strength strategies, and if you don't have the ability to work with a heavy barbell, long, light sets will do. But remember that for progress you need to do them until you get tired, so that the last repetitions in the approach are given with difficulty, and in muscles burning sensation increased.

Also, keep in mind that over time, the body adapts to the load and the muscles stop growing. Therefore, it is necessary to gradually increase either working weights or the number of approaches and reps.

4. You don't get enough rest

For muscles to grow, they need not only stress, but also time to recover. Protein production in them increasesResistance training-induced changes in integrated myofibrillar protein synthesis are related to hypertrophy only after attenuation of muscle damage for 24-48 hours after training. If you use loads again during this time, you will lose some of the effect. Therefore, pump your buttocks no more often.Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis two or three times a week, and on other days, work on other muscle groups.

5. You are low on protein and carbohydrates

To build muscle, the body needs a building material - protein, which is supplied to the body through food. Carbohydrates are also needed to provide anabolic hormones needed for muscle growth.

StriveEvidence ‑ based preparation recommendations for natural bodybuilding contest: nutrition and supplementation to consumption of 1.8–2 g of protein per 1 kg of body weight. That is, if you weigh 60 kg, you need to eat at least 108 g of protein. For carbohydrates, consume 4–7 g per kg of body weight.

Choose foods rich in fiber like cereals, whole grain breads, vegetables, and unsweetened fruits. And avoid starchy foods and sweets, otherwise you can go over with calories and instead of muscle, increase the amount of fat.

6. You're out of luck with genetics

This is the last reason you can't do anything about it: some people grow muscle quickly.Variability in muscle size and strength gain after unilateral resistance trainingothers take a long time to make visible progress. Maybe you have morePre-training Skeletal Muscle Fiber Size and Predominant Fiber Type Best Predict Hypertrophic Responses to 6 Weeks of Resistance Training in Previously Trained Young Men muscle fibers of the first type, lessPhysiological Differences Between Low Versus High Skeletal Muscle Hypertrophic Responders to Resistance Exercise Training: Current Perspectives and Future Research Directions ribosomes, which make protein from amino acids, or progenitor cells divide much more slowly than in muscular lucky ones.

You won't be able to change your predisposition to build muscle, but you can still get the volume you want. You will need more time and effort, but the result will be in any case. Exercise properly, rest and eat well - and sooner or later, you will get voluminous, sexy buttocks.