Skip to main content

How to get a bigger butt and bigger legs?

How to get a big butt and big legs by increasing their muscle mass. How to increase the muscle volumen of butt and legs, for women and men. In order to get a bigger butt and also bigger and attractive legs, it is strictly necessary to workout, and also depends on the genetic potential of every person (I am not saying women only, because there are men who want this part of their bodies get bigger too) which can be related to the type of workout applied, and also the time the good results will show up.

You will not get bigger butt and bigger legs by sitting on you couch all day long, by sleeping all night long, by watching tv, or just by walking or jogging. You need to make those muscles to growth, you need to force them to stand against and move some heavyweights (although some people well gifted genetically could get good results by working out only with their own body mass).

Keep in mind is not about how to get a bigger butt and bigger legs fast because time is relative, and 3 months, for example, could be fast for some people but an eternity for others. So the important thing if you are pointing to get this goals (not only bigger butt but also bigger and nicer legs, which is the perfect combination for a better, stronger and attractive lower body) is to be patient, to be constant with your work out sessions, to never give up.

Beat your genetics to get bigger butt and legs

Keep in mind also what I said about the genetic potential because for example a person (woman or man) who trains only with his o her own body weight could get some good results about getting bigger and mor attractive butt and legs, but in this case could be because the good genetic potential he or she was born with.

So in that way it is strictly necessary to mention that in some cases might be strictly necessary to workout by lifting heavy weights also, and not only by working out with the own body weight.

Other thing I want you to keep in mind is the meaning of "bigger", because I suppose you want to get bigger butt and legs by improving the muscle mass underneath and not by increasing the body fat located between the skin and the muscle.

Because if you are looking to get a bigger butt and legs only by increasing their body fat, then increase the amount of Kilocalories you eat from food or supplements, but I must tell you is not certain you will get nicer butt and legs, I mean you will increase their volumen but their appearance might be not the best (unless the genetic potential is Super enviable, because there are people, specially women, who can get bigger and nicer butt and legs only by eating, not even by working out hard, just eating and doing some daily activities: if you know what I mean).

So your goal must be to increase the muscle of your butt and legs in order to make then look bigger but also nicer and attractive, so you can also have good strenght and better health, because the more muscles you have the more fat burning will be, and that is the way to avoid diseases related to the miocardium, that is the way also to decrease risk of diabetes, among other diseases.

So in this article I am going to tell you how you must to workout in order to get bigger butt and legs by increasing their muscles, because if you already read what I wrote in the last paragraphs, and you got the point until here, perhaps you might not have the best genetic potential and maybe you are not happy with the current size of your butt and legs...

... and that is why you already should know you have to workout hard to reach those goals, and also to be patient, to be constant with you workout sessions and never give up (keep this in mind always).

If you want bigger butt and bigger legs you need to force them to growth

How to get a bigger butt and bigger legs

Just like that, I mean talking about getting bigger muscles on your butt and legs, you need they can be able to gain strenght and that way volumen by myofibrillar hypertrophy, mainly. Is not possible your butt and legs muscles growth if they do not see the need to do it. You will not get bigger butt and legs just by increasing the protein intake, you also need to workout appropriately so this muscles can growth.

It is important to lift or move weights, is important those can be heavyweights, weights that only allow you to do between 10 or 12 reps per set as maximum, because if you can do more then is better to increase the weight you are lifting or moving from a place to another (for example with the exercises known as lunges, walking lunges or walking squats, among others).

It is necessary you can stimulate your absolute strenght or power, which means the capacity your muscles have to stand against or move a heavyweights, and that is what your butt and legs muscles need to growth until your genetic potential allow it. You will never know which is that genetic potential these muscles have to growth ir you never force them to.

Of course keep in mind that the weights you are going to lift or move can not affect the execution technique of every exercise applied. The best way is to lift or move those weights that do not allow you to make more than 8 reps per set, but is you notice than this does not allow you to keep a good technique while doing every repetition, then is better to decrease those weights slightly and do the rest of the reps with the right technique. Then, over time you might be able to handle heavier weights.

Another important thing to keep in mind (if you want to get more muscle volumen on your butt and legs and also strenght), is that you need to rest between 90 and 120 seconds between sets and exercises, beacuse that way you can allow the phosphocreatine to be resynthesized again and again, because this is the energy substrate that allow your muscles yo move or lift heavyweights and do decent reps (12, 10, 8 or less) per set with these heavyweights.

Also it is important to apply the exercises shown in the previous image (among others you can find in a gym) several paragraphs ago (some of them do not involve external weights and you can apply, but those are not the only ones you need to apply in order to achieve your goals), because are these exercises the most appropriate ones to work all over the muscles your butt and legs have.

It is necessary to apply them in your workout routine in order to get stronger and better looking butt and legs, and also as I said before: in order to improve your health, because the mores muscles (more hypertrophied muscles) you have the less body fat you might have (it depends also to the nutritional part) and the risks of several deseases will decrease.

Keep in mind there is not a natural magical way to gain muscle volumen on your butt and legs. There are unnatural ways to do it: by injecting Artificial anabolic steroids and/or Human Growth Hormone (HGH), but this is something I do not recommend because of all the risks that involve, such as heart attack, Liver problems, masculine traits (in case your a woman), decreased testicular size (in case you are a man), etc, and the HGH increases the risk of diabetes and perhaps in some time the risk of insuline resistance (that is why the diet of people who decided to inject those substances have to be extremely strict). And even if you decide to inject those substances, keep in my that you also have to train hard.

Then my advice is: try to get bigger butt and legs by working out hard, by being constant in your trainings, by eating the right things and in the right amount (depends on your data, anthropometric measures, basal metabolic rate, etc.), by applying good lifestyle habits, etc.


  1. Nice tips to increase the size of my butt and legs. I will apply them in addition to my workout routine. Thank you.

    1. Thanks for reading. I am glad you liked this information posted. Keep training hard.


Post a Comment

Popular Posts

Crossfit and steroids - crossfitters use steroids?

Do crossfit athletes use anabolic steroids? Have you ever wondered if athletes competing in crossfit international events consume or inject artificial anabolic steroids? By these "Roids" I mean testosterone types that are manufactured in laboratories (oxandrolone, Clenbuterol Anavar, Winstrol, Dianabol, Deca Durabolin, Primobolan, Anadrol, Sustanon 250, testosterone cypionate, Testosterone Enanthate, among others known and unknown "roids").

I emphasize that I am talking about competitions of great popularity and not about the crossfitters competing at amateur level, because perhaps these do use some type of prohibited substances: anabolic artificial steroid or growth hormone, and only these athletes and perhaps their trainers know this fact, since I doubt that there is an anti-doping control (or at least not a rigorous one) for fewer level competitions.... Does the Fittest Man or woman on Earth Dope?

Cycle of steroids for crossfit? Please, this is only for cowards,…

Weight training workout routine for ectomorph, skinny or thin men

This is an Ectomorph routine. This weight training workout routine is mainly for those men with ectomorph somatotype who want to build muscle (muscle hypertrophy). Generally thin or ectomorphic men are those who have a difficulty to gain weight either in fat and/or Lean mass (muscle mass), due to genetics, no matter how much they eat, no matter how many protein supplements they ingest, it is difficult for them to increase the body size or body mass no matter if is fat or skeletal muscle mass. Men who often train hard but do not see decent results (low muscle hypertrophy), so here I will explain how they should train to achieve the goals and increase muscle size.

This routine is special for Ectomorphs, hose men who can give themselves the "good life" by eating any type of food in large quantities, and still remain thin. Many people will think that this is some kind of "blessing", but other people think it is the opposite beacuse they want to look "bigger"…

How to Increase Human Growth Hormone (HGH) Naturally

How can I boost human growth hormone naturally in my body? Is it possible to raise the production of human growth hormone without consuming drugs? These are questions many people ask because it is an important hormone produced by the pituitary gland which plays a key role in growth (tissues and therefore height), body composition (increase of muscle mass by increasing the Protein synthesis and reduction of body fat), cell repair and metabolism in general ... Here I will mention some tips that you can apply to increase the production of human growth hormone naturally in your body.

How to stimulate human growth hormone in adolescents and children? Growth hormone stimulates mainly the muscles so these can grow and for this main reason many men and women want to try almost any way to increase its natural production ... It also helps improve muscle strength and performance during exercise sessions, and also helps post-workout recovery, recovery after suffering some injury and / or illness.…

How to clean my penis to avoid fungal infections and bad odors?

What soap to use to clean my penis? In order to keep your penis clean, looking good and with a nice smell (well, its natural smell) your need to use a Syndet, which in some countries it is known as "the soap without soap" or as the better alternative to clean your body and penis without causing any alteration to the pH of this areas in order to avoid infections,

To clean the "trunk", glans, neck, corona, urethra and foreskin of your penis, it is recommended that you use a Syndet Soap or only known as Syndet. This "soap substitute" does not irritate or alter the pH of your penis or the rest of your body.

Conventional soaps that are usually relatively cheap and used for cleaning the rest of the body and often also the penis, whether they are used in bars or liquids, these, cheap, "regular" and conventional soaps are not recommended for you to clean your male member (also not recommended for vaginal cleaning) since its pH is usually either neutr…

Masturbation - Is masturbation good or bad for health?

Consequences on masturbation. Have you heard that masturbating is good for your health because it reduces the risk of prostate cancer? Have you been told that you need to masturbate every day because spermatozoa need to be renewed daily for better health? Have you been told that you should masturbate every day several times a day so that the quality of your semen improves?

Is it bad for health to masturbate daily? Some people may have read that stopping masturbating or in fact stopping ejaculation can be bad for your health as it can increase some health risks in men... In this article I will talk about some effects of masturbation on your body, mind and soul (well, perhaps not in your soul per se).

Is masturbating too much (everyday) injurious to health? Anthony Stella and Spring Cooper, two lecturers on sexual health at the University of Sydney in Australia, say that masturbation is good for men because it reduces the risk of prostate cancer because it improves the action of the Imm…

The Best Exercises to Build Muscle according to science

The best exercises to gain muscle mass according to science. The exercises that generate better results in terms of increasing or building muscle mass are those that collect more muscle fibers in each movement, and which also force safe and wide ranges of movement to generate a good stimulus that allows adequate hypertrophy without the risk of injury.

Best Muscle Building Exercises According to Science. Of course this safety in the range of joint movement is rooted on the flexibility that a person has or is acquiring, since flexibility is a quality that gives strength to a muscle and therefore allows you to perform exercises with higher loads to try to increase your muscle volume (muscle hypertrophy).

Best exercises for your workout program. And be aware these exercises are not like those those that usually upload empirical people on their profiles in instagram. These are very traditional exercises really, and at the same time safe exercises if you execute them well, without compromis…

Workout routine for women to gain muscle mass, strength and endurance

Women's Workout Routine which involves weight-bearing and weight-free exercises to increase your muscle mass (hypertrophy) in legs, buttocks, and other parts of the body ... also works to gain absolute strength and endurance to strenght (muscular endurance), at the same time. This workout routine is possible to be applied every day, but to be able to achieve good esthetic results (bigger and toned butt and legs, for example), it is strictly necessary to be able to apply good habits of life in terms of nutrition, good hours and quality of sleep, etc.

This Workout routine for women has a special focus on the lower muscles such as the one located on buttocks, the muscle biceps femoris, quadriceps, adductors, etc., and also a focus on relatively smaller muscles such as the shoulders (deltoids) and arms (biceps brachii, triceps brachii, brachialis, coracobrachial, extensors and flexors of the forearms).

But, although I already mentioned that this exercise routine can be performed eve…