The 5 Powerful Workout for Bubble Butt – 30 Days Challenge in 2020
Let’s take a look at the 30 Day Challenge and the 5 Most Popular Powerful Workout for Sculpt bubble butt.
All muscles in the gluteal region have a fairly simple structure and perform the same functions (with slight differences for each muscle). The group is represented by three types of gluteal muscles:
- Large – occupies almost the entire array.
- Medium – lies above the large, closer to the lumbar part.
- Small – located under the gluteus maximus muscle.
Features of the structure of the gluteal muscles are so arranged that they work as a whole. This makes the gluteal muscles quite strong and enduring (for the maximum load of the buttocks, work with large weights is required to fail).
To understand whether it is possible to pump up the butt in 30 Days, you need to turn to basic physiology and anatomy. Muscle hypertrophy, which leads to growth, is a rather complex and slow process that has not yet been 100% studied by science.
However, the approximate rate of muscle growth has long been known. It allows you to understand what time frame a pronounced result can be achieved.
For example, the maximum annual biceps growth for intermediate and advanced athletes is about 2 cm in volume, followed by a decrease in speed. Large muscle groups that can handle large amounts of exercise may grow a little faster, but the difference will be subtle.
Moreover, muscle growth is significantly slowed down due to the need for constant fiber repair. Therefore, frequent training will not help to pump up the ass in 30 days. On the contrary, they will lead to overtraining and stunted growth.
Physiologically, it is impossible to pump up the ass in a month at home or in the gym. This will take much longer. Nevertheless, it is quite possible to achieve an improvement in physical fitness, as well as a slight increase in strength and endurance of the gluteal muscles. To do this, it is necessary to correctly build a training plan, thinking over not only the load but also the recovery.
In order for muscles to grow, first of all, you need to ensure:
- Proper nutrition with a small calorie surplus (so that there is enough for muscle growth without a noticeable increase in body fat).
- An increased amount of protein food for all amino acids.
- Exercise stress.
Training with weight should be done with at least 55-65% of the one-repetition maximum. Multi-repetitive training with light weights will have a good effect on muscle definition, but will not lead to noticeable growth in any way.
Especially if the task is to increase the volume of the buttocks in a short time. With a poor level of physical fitness among athletes, strength training with weights up to 70% of max weight can show good results in 2-3 months.
In order to pump up the buttocks in a month and achieve the maximum possible result in a given period, you must adhere to the following rules in training:
- Perform no more than 12 reps per failure per week (we are talking about the most difficult last sets in each exercise when muscle failure occurs).
- Train a muscle group no more than 1 time per week (or divide the volume into two workouts, but with an interval of at least 2-3 days).
- Work heavy weights (55-70% of max weight ) and 6-8 reps in each set.
- Apply load progression.
Even taking into account the fulfillment of all the conditions, the answer to the question of whether it is possible to pump up the butt in a month will be negative. However, it is this training regimen that will ensure maximum progression.
1. Squats with a Barbell
Without this exercise, it is almost impossible to build powerful and voluminous buttocks. However, for the exercise to be of maximum benefit, you need to sit down as low as possible (not parallel).
Place the barbell over your shoulders and lift it off the rack. Feet width or slightly wider than shoulder level, toes are turned to the sides at an angle of 45 degrees.
Slowly lower yourself down without lifting your heels off the floor.
Without pause at the bottom point, rise, performing a simultaneous exhalation.
In the exercise, it is important to keep your back straight and not “fall” down (squatting should be controlled, at a moderate pace). For better body stabilization and taking large weights, squats are recommended to be done in a Smith machine.
The most versatile exercise, not only for the buttocks but the entire lower body. Loads almost all muscles evenly. It is recommended to perform different types of lunges (forward, reverse, Bulgarian squats, with the introduction of the legs behind the leg) to ensure the maximum load on the glutes.
Execution technique (classic forward lunges):
- Take dumbbells in your hands, stand straight. Legs at shoulder level.
- Take a wide step forward with your right foot.
- At the same time as you step, bend your left knee (so that the knee does not touch the floor).
- Make a short delay and without a jerk rise to the starting position at the same pace.
- Repeat the movement for the other leg.
3. Hip Thrust
By far the most powerful workout, when it comes to targeting the buttocks. Unlike squats, the load is primarily placed on the target butt area. Also, the plus of the hip thrust is that in this movement you can work with very large weights without the risk of injury.
- Lie on the floor with support on your heels and bend your knees. The pelvis should be on the floor (the weight is placed in the lower abdomen, just above the hips).
- Lift your pelvis up until your body forms a straight line from knee to shoulders.
- With a minimum pause, lower the pelvis down and repeat the movement (full lowering of the pelvis to the floor is allowed).
| See more Tutorial Hip Thrust
Barbell Hip thrust
In the exercise, it is important not to tear the back and the back of the head from the surface (floor or bench), working only in the hip joint.
To complicate the exercise, the Hip thrust is performed in a horizontal position.
- The emphasis is on the feet (with a right angle at the knee).
- The shoulder blades and neck lie on the bench.
4. Romanian Deadlift
One of the most powerful movements for the bubble butt zone and back of the thighs. If we consider whether it is realistic to pump up the butt in a month without using the Romanian traction, then the answer will be unequivocally negative.
- Remove the barbell from the supports, stand up straight and hold it in your free hands.
- Feet shoulder-width apart or slightly narrower.
- Begin to slowly tilt your body forward, keeping your back straight.
- At the bottom point, pause for a short time then returns to the starting position at a faster pace.
- Basic exercise Romanian deadlift
- A strong pulling sensation in the buttocks, hamstrings, and calves will be an indicator of the correct execution of the movement.
| See More about Romanian Deadlift Workout
5. Jump squat
At the end of the workout, you can perform a jump squat. There are no technical difficulties in this exercise, do it how your own discretion.
Program Workout for Bubble Butt
List of the most effective exercises for the buttocks for 30 days:
- Warm-up – 5 minutes (whole-body).
- Barbell Squat 5 * 8.
- Romanian Deadlift – 5 * 8.
- Hip Thrust 3 * 8-10.
- Lunge 4 * 10 on each leg.
- A series of jumps from a deep squat – 3 sets for the maximum number of times.
Fast pumping of the bubble butt workout is a popular myth that distorts the understanding of proper training for beginners. The very question of whether it is possible to pump up the buttocks in a month is incorrect and contradicts physiology, given the rate of muscle growth. The only way to increase volume over such a period is due to fat mass, but such a result is unlikely to be acceptable and will definitely not lead to an aesthetic and athletic figure.