A clear difference between the result of plastic surgery and workouts. And what kind of ass do you want? If beautiful and supple, read on.
The right program training in the shortest possible time will begin to give its positive results and properly ensure muscle growth.
A set of exercises for the buttocks, designed for 30 days, teach you how to do squats. Within one month you have to complete 24 types of exercises (8 heavy, 8 medium and 8 sufficient light workouts), in their including squats with a barbell on the shoulders, front squats with dumbbells or kettlebell, etc.
The monthly training program will be consist of five strength exercises, including 3 sets of 10 repetitions. Your buttocks will hate you, but at the same time thank.
During these 30 days you undergo real tests. All these days you wake up alternate squats with a barbell, as well as perform American deadlift.
If the training program is chosen correctly, then by after 30 days you can see the first results. Below there are three main programs that will help to build the ass.
1. The complex of squats for buttocks 30 days
The main goal of this complex is to call getting used to these types of loads. In one month you will complete 24 type of squat exercises. Eight of them will be very difficult, eight are medium, and eight more are fairly light. Over these thirty days you will do the following exercises: squats with a barbell on back, front squats with a barbell on the chest, as well as squats without burdens. Also, such a set of squats can be performed and at home.
Here are some tips on how to squat properly to pump ass:
During light loads, when it is necessary to perform 8-12 repetitions involved mainly the front of the thigh. Also, when doing squats, do not forget to fix yourself in the lower position for one second.
To do squats with your own weight you need cross your arms over your chest and begin your workout. Control own pace: eccentric phase (negative reduction) – 2 seconds, pause – 1 second, concentric phase (positive reduction) – 1 second
Start exercising with an acceptable weight for you and gradually increase the load. Start with 3 sets of 3 reps and increase their number according to plan.
For example, you can start with 140 kg. and complete 3 sets of 3 repetition. At the same time, do not change the working weight from session to session, so As the end of the month, more approaches and repetitions. Over time, you will notice that you can increase howl working weight of about 10-15 kg.
Week number 1
1st training
Monday
Thursday
1 Back Squats
3×3
4×3
2 Lift the pelvis and legs while lying
2×20
2×20
3 Abduction of legs in a sitting position using elastic rubber bands
2×10
2×10
2nd training
Tuesday
Friday
1 Front squat (chest squats) *
3×8-12
3×8-12
2 Lift the pelvis and legs while lying
2×20
2×20
3 Abduction of legs in a sitting position using elastic rubber bands
2×10
2×10
3rd workout
Wednesday
Saturday
1 Squats with own weight **
2×20
2×20
2 Lift the pelvis and legs while lying
2×20
2×20
3 Abduction of legs in a sitting position using elastic rubber bands
2×10
2×10
* Performing front squat (squats with a barbell on chest) hold down for one second.
** Bodyweight Squats – At Runtime arm exercises should be crossed on the chest. Control your pace: eccentric phase (negative reduction) – 2 seconds, pause – 1 second, concentric phase (positive reduction) – 1 second.
Week number 2
1st training
Monday
Thursday
1 Back Squats
3×4
4×4
2 Lift the pelvis and legs while lying
3×20
3×20
3 Abduction of legs in a sitting position using elastic rubber bands
2×15
2×15
2nd training
Tuesday
Friday
1 Front squat (chest squats)
3×8-12
3×8-12
2 Lift the pelvis and legs while lying
3×20
3×20
3 Abduction of legs in a sitting position using elastic rubber bands
2×15
2×15
3rd workout
Wednesday
Saturday
1 bodyweight squats
3×20
3×20
2 Lift the pelvis and legs while lying
3×20
3×20
3 Abduction of legs in a sitting position using elastic rubber bands
2×15
2×15
Week 3
1st training
Monday
Thursday
1 Back Squats
3×5
4×5
2 Lift the pelvis and legs while lying
4×20
4×20
3 Abduction of legs in a sitting position using elastic rubber bands
2×20
2×20
2nd training
Tuesday
Friday
1 Front squat (chest squats)
3×8-12
3×8-12
2 Lift the pelvis and legs while lying
4×20
4×20
3 Abduction of legs in a sitting position using elastic rubber bands
2×20
2×20
3rd workout
Wednesday
Saturday
1 bodyweight squats
4×20
4×20
2 Lift the pelvis and legs while lying
4×20
4×20
3 Abduction of legs in a sitting position using elastic rubber bands
2×20
2×20
Week 4
1st training
Monday
Thursday
1 Back Squats
3×6
4×6
2 Lift the pelvis and legs while lying
5×20
5×20
3 Abduction of legs in a sitting position using elastic rubber bands
2×25
2×25
2nd training
Tuesday
Friday
1 Front squat (barbell squats breasts)
3×8-12
3×8-12
2 Lift the pelvis and legs while lying
5×20
5×20
3 Abduction of legs in a sitting position using elastic rubber bands
2×25
2×25
3rd workout
Wednesday
Saturday
1 bodyweight squats
5×20
5×20
2 Lift the pelvis and legs while lying
5×20
5×20
3 Abduction of legs in a sitting position using elastic rubber bands
2×25
2×25
On day 30, do 1 set of back squats to the maximum.
How to do leg abduction while sitting, using elastic – video:
2. A set of exercises on the hips and buttocks
The main task is to gradually increase number of sets and reps. If now, for example, you do 3 sets of 5 reps with a working weight of 165 kg., then at the end of the month you should complete 3 sets of 10 reps with the same weight (if at the beginning of the month the total repetitions were 15, then by the end it will double and amount to 30). Muscle mass will also gradually grow.
You will learn about new exercise techniques: lifting your pelvis and legs in a supine position, raising the pelvis and legs lying on one leg, American deadlift, bar, gluteus bridge, and reverse hyperextension. During training is necessary every time concentrate precisely on the muscles to which we feed load.
Week number 1
1st training
Monday
Thursday
1 Lift the pelvis and legs while lying with weight
3×5
3×6
2 Kneeling Squats
3×10
3×10
3 Abduction of legs in a standing position using elastic rubber bands
3×10
3×10
2nd training
Tuesday
Friday
1 Raising the pelvis and legs lying on one leg
2×8
2×8
2 American Deadlift
2×20
2×20
3 strap
3×20 sec.
3×20 sec.
3rd workout
Wednesday
Saturday
1 Gluteal bridge (legs on the bench)
2×20
2×20
2 Dumbbell Squats
3×10
3×10
3 Reverse hyperextension
2×20
2×20
Week number 2
1st training
Monday
Thursday
1 Lift the pelvis and legs while lying with weight
3×6
3×7
2 Kneeling Squats
3×10
3×10
3 Abduction of legs in a standing position using elastic rubber bands
3×10
3×10
2nd training
Tuesday
Friday
1 Raising the pelvis and legs lying on one leg
3×8
3×8
2 American Deadlift
2×20
2×20
3 strap
3×20 sec.
3×20 sec.
3rd workout
Wednesday
Saturday
1 Gluteal bridge (legs on the bench)
3×20
3×20
2 Dumbbell Squats
3×10
3×10
3 Reverse hyperextension
3×20
3×20
Week 3
1st training
Monday
Thursday
1 Lift the pelvis and legs while lying with weight
3×7
3×8
2 Kneeling Squats
3×10
3×10
3 Abduction of legs in a standing position using elastic rubber bands
3×10
3×10
2nd training
Tuesday
Friday
1 Raising the pelvis and legs lying on one leg
4×8
4×8
2 American Deadlift
2×20
2×20
3 strap
3×20 sec.
3×20 sec.
3rd workout
Wednesday
Saturday
1 Gluteal bridge (legs on the bench)
3×20
3×20
2 Dumbbell Squats
3×10
3×10
3 Reverse hyperextension
3×25
3×25
Week 4
1st training
Monday
Thursday
1 Lift the pelvis and legs while lying with weight
3×8
3×9
2 Kneeling Squats
3×10
3×10
3 Abduction of legs in a standing position using elastic rubber bands
3×10
3×10
2nd training
Tuesday
Friday
1 Raising the pelvis and legs lying on one leg
3×10
3×10
2 American Deadlift
2×20
2×20
3 strap
3×20 sec.
3×20 sec.
3rd workout
Wednesday
Saturday
1 Gluteal bridge (legs on the bench)
3×20
3×20
2 Dumbbell Squats
3×10
3×10
3 Reverse hyperextension
3×30
3×30
On the 30th day, lift the pelvis and legs while lying with a weight of 3 x 10.
How to do leg abduction in a standing position using elastic gum – video:
American Deadlift Technique – Video:
Knee Squat Technique – Video:
Challenge: buttock squats for 30 days
It really will be a real test. You’ll have to alternate a large number of exercises while doing a three second pause.
When lifting the pelvis in a prone position, a three-second temporary a delay must be made during the highest voltage, when pushing back with squats with a barbell on your back – when the thigh is parallel to the floor, and when deadlift – at the time of straightening the back. Stick in the duration of the entire training cycle of the same working weight, which will give you gain strength and stamina.
With each workout, the load and the number of approaches will be inevitably increase, which will soon affect your physical form.
Week number 1
1st training
Monday
Thursday
1 Lift the pelvis and legs while lying with weight
3×6
3×6
2 Raising the pelvis and legs lying with a delay *
2×3
2×3
3 Abduction of legs in a sitting position using elastic rubber bands
2×15
2×15
2nd training
Tuesday
Friday
1 Squats with a barbell behind your back
3×6
3×6
2 Squat with a barbell behind your back with a delay **
2×3
2×3
3 side steps with elastic
2×20
2×20
3rd workout
Wednesday
Saturday
1 American Deadlift
3×6
3×6
2 American deadlift deadlift ***
2×3
2×3
3 Steps Sumo (a step with an elastic band on his feet)
2×20
2×20
* Raising the pelvis and legs lying with a delay – the phase of the greatest Fix voltage for 3 seconds.
** Squat with a barbell behind your back with a delay – phase in fix the squat moment for 3 seconds
*** American Deadlift Delay – Phase fix the highest voltage for 3 seconds.
Week number 2
1st training
Monday
Thursday
1 Lift the pelvis and legs while lying with weight
3×8
3×8
2 Raising the pelvis and legs lying with a delay *
2×3
2×3
3 Abduction of legs in a sitting position using elastic rubber bands
2×15
2×15
2nd training
Tuesday
Friday
1 Squats with a barbell behind your back
3×8
3×8
2 Squat with a barbell behind your back with a delay **
2×3
2×3
3 side steps with elastic
2×20
2×20
3rd workout
Wednesday
Saturday
1 American Deadlift
3×8
3×8
2 American deadlift deadlift ***
2×3
2×3
3 Steps Sumo (a step with an elastic band on his feet)
2×20
2×20
Week 3
1st training
Monday
Thursday
1 Lift the pelvis and legs while lying with weight
3×10
3×10
2 Raising the pelvis and legs lying with a delay *
2×3
2×3
3 Abduction of legs in a sitting position using elastic rubber bands
2×15
2×15
2nd training
Tuesday
Friday
1 Squats with a barbell behind your back
3×10
3×10
2 Squat with a barbell behind your back with a delay **
2×3
2×3
3 side steps with elastic
2×20
2×20
3rd workout
Wednesday
Saturday
1 American Deadlift
3×10
3×10
2 American deadlift deadlift ***
2×3
2×3
3 Steps Sumo (a step with an elastic band on his feet)
2×20
2×20
Week 4
1st training
Monday
Thursday
1 Lift the pelvis and legs while lying with weight
3×12
3×12
2 Raising the pelvis and legs lying with a delay *
2×3
2×3
3 Abduction of legs in a sitting position using elastic rubber bands
2×15
2×15
2nd training
Tuesday
Friday
1 Squats with a barbell behind your back
3×12
3×12
2 Squat with a barbell behind your back with a delay **
2×3
2×3
3 side steps with elastic
2×15
2×15
3rd workout
Wednesday
Saturday
1 American Deadlift
3×12
3×12
2 American deadlift deadlift ***
2×3
2×3
3 Steps Sumo (a step with an elastic band on his feet)
2×20
2×20
On day 30 do:
Lift the pelvis and legs while lying down – 1 x 15
Barbell Squats – 1 x 15
American Deadlift – 1 x 15
Sumo Step Technique – Video:
Technique of side steps with an elastic band – video:
Do not flatter yourself, because clearly 30 days is not enough achieve noticeable results. Do all these exercises and the result will not keep you waiting long, muscle mass will begin to grow literally before our eyes.
According to many experts, Bret Contreras is one of the best in the world on how to properly train the buttocks. is he constantly trying to use new more effective exercises and develop methods for training competent trainers.
