Butt Exercises: How Many Times A Week?

 

Butt Exercises: How Many Times A Week?

Butt shape and exercises have always been a hot topic among ladies. Many girls do butt exercises, even those that don’t go to the gym regularly. There are also some social media stars who have become popular exercising only for a nice round butt - and they do it every day. But what methods are good for butt training and how many times a week is it recommended to train? Keep reading to find the answers.

The buttocks can carry a relatively large load, as we use it continuously during our daily activities. It is definitely recommended to strengthen it. Yes, and for men, because it can prevent posture problems or correct existing ones. For example, if you lead a sedentary lifestyle, you could even cure lower back pain by strengthening your abdominal muscles, back muscles, and buttocks muscles, provided the pain is related to weakness of those muscles. So we can definitely say: YOU MUST exercise your buttocks (and legs, of course.).


But what about those who only exercise their buttocks? As you can read in the previous article, it is not recommended to exercise just one or two specific muscles. In this way, the musculature will go out of balance, which can lead to muscular disorders. Let’s now look at the effect on the development of your muscles if you exercise only one muscle group each day - in this case the buttocks.

During exercise, the muscle is loaded, which will cause micro tears in the muscle tissue. These are actually small injuries that will heal. During the recovery process, the injured muscle thickens, which in the long run will lead to an increase in muscle diameter. To ensure this, 3 prerequisites must be met: effective training, quality food and rest.

However, in the case of exercising too often, two of them are wrong. First: Micro injuries can’t heal because you keep tearing them up, just like when you rip a wound off your skin. Second: if you can exercise on the same muscle group several times in a row, your exercise is most likely not effective enough. True, if you barely have the strength to crawl the next day because your muscles are so sore, that doesn’t necessarily mean your exercise is good. On the other hand, if you exercise well, you will feel the area where you have been exercising for a day or two, and you will not have enough strength in that muscle to exercise again.

You can still achieve some development, as the human body has amazing super powers to adapt to extreme stress. However, development will most likely be slower, harder and less visible than it would be if you provided yourself with enough time to recover. Consider: the buttocks of most girls who work only on it stand out in size only compared to the rest of their bodies, because they are as thin as sticks everywhere except the buttocks. Overall, we can say that exercising muscles of the same group too often is not effective but lags you back in development.

The number of recommended butt exercises depends on the individual, because we are not all the same. Each of us has a different pace of recovery. If yours is good and you are recovering extremely quickly, you can exercise your lower body (not just your buttocks) up to three times a week. But you shouldn’t neglect your upper body muscles either, and it’s best to do different exercises each time.

The optimal method for your development, which works most of the time is a 2: 2 pattern: 2 days out of 4 for the upper body and 2 for the lower body. You can share them like this:

Monday: Quadriceps, Chest and maybe 1 or 2 butt exercises
Tuesday: Shoulders, back, abs
Wednesday: Rest day
Thursday: Thighs, buttocks
Friday: Biceps, triceps; abs
Saturday-Sunday: Rest day
Of course, you can pair muscle groups differently if that suits you better. If you have the time and will, you can also dedicate an extra day to exercise the less developed muscle group to ensure their development. But if your recovery rate is average or below average, you should not exercise your lower body more than twice a week to ensure development. And don’t do the same exercises both times. Attack the muscles from another angle.

That way, you’ll be able to get the most out of the exercises each time.

If you want more tips and exercises for shaping the gluteus, than a true professional, then we recommend an e-book program called Unlock Your Glutes. This phenomenal program completes the complete process of building an ass that everyone will envy you without surgery and expensive costs, completely naturally.