When it comes to building a dream figure, most women are not focused on the belly or the chest, but the butt, which is objectively quite understandable. A well-trained butt makes you look better in jeans, in your dress, but also on the beach! The bad news, however, is that most women will never reach the perfect peach shape because they do not train the butt muscles at all or insufficiently. In order to give you the chance to stand out from the crowd, we clear up in this article with 6 common myths around the butt training.
Myth 1 · The butt can only be trained with heavy weights
Fundamental to this myth is a study examining the muscle fiber composition of the large buttock muscle (gluteus maximus) and concluded that it consists of 68 percent fast-twitch muscle fibers (FT fibers), primarily through training to be stimulated to growth with heavy weights. However, recent studies have come to the conclusion that the ratio of fast-twitch and slow-twitch muscle fibers is almost in balance. Consequently, it is obvious that maximum muscle growth can only be achieved if both muscle fiber types are trained according to their characteristics, otherwise you will be giving away significant growth potential. In practice, this means that while you work with heavy weights and fewer repetitions in the course of your workout, in return, you should not neglect the classic training in hypertrophy.
Myth 2 · Squats alone are sufficient for building a perfect butt
For years one puzzles in the practice of training, which exercise is the most effective for building a tight bum. As part of this study, researchers from the American Council of Exercise investigated which exercise best activates the target muscle. The result of the study revealed that squats are not the most effective exercise, but that it only works in combination with other exercises such as deadlifts and hyperextensions to develop their effects on hypertrophy.
Myth 3 · The butt must be trained once a week for optimal results
Many athletes believe that it is in any case sufficient to train each muscle group only once a week. However, it is exactly the same who complain about a lack of progress in their problem areas. How often a muscle should be trained depends primarily on the state of training, the performance and not least the fiber composition of a target muscle, which means in plain language that the optimal training frequency may differ from muscle to muscle. For small muscles such as the biceps, one-off workouts a week are usually sufficient, while a large muscle like the Gluteus Maximus can be trained two to three times a week. This is especially true if you have a rather weak buttocks musculature, as is the case with many women.
Myth 4 · Variety in the exercise selection is not necessary
As a study from 2006 shows, the Gluteus Maximus is not a fiber-rectified muscle, but a complex muscle fiber structure, which consists of three anatomical parts. This implies that each of these areas can be optimally addressed by a different sequence of movements. As a result, you should be careful to do as many different exercises as possible for the butt, though it should be noted that deadlift, squat, and hyperextension should be included in this selection if possible.
Myth 5 · Soreness is necessary for muscle growth
Unfortunately, this widespread myth still persists, but lacks any scientific basis. Rather, you should be aware that muscle soreness, as cute as the term sounds, is actually a muscle injury that significantly increases your recovery time. As a result, your body has less time to build muscle between two consecutive workouts, which means that any successes do not want to adjust. Make sure that you do not go to the absolute maximum in every training session, but focus primarily on your muscle sensation and movement execution.
Myth 6 · Constant weight gain is enough to make the butt to grow
Of course, the regular increase in the training weight is essential and for decades a proven method for muscle growth. However, this fact leaves the importance of the correct technique in the context of the exercise execution in the background in the background, since it is suggested that only the training weight is crucial. On the contrary, a high training weight leads to neglecting the technique, with the result that your body uses other muscles to support and the gluteus has only a slight increase in weight, which is why little progress can be expected with regard to the development of your butt. So pay attention to a clean technique, if you want to have a well-trained butt as soon as possible.
Little helpers for faster training success
After looking at the most common myths about butt training, we'd like to introduce you to the little helpers for muscle building:
Motivation & energy for your training
Tired, no motivation for a workout? The following 3 products help you get the most out of your training!
Creatine for muscle growth
The main component of the TRAIN are EAAs
An adequate supply of protein is the indispensable basis for muscle building. And what do proteins consist of? Right, from amino acids that act as building blocks for proteins. But did you know that some amino acids are more important to your body than others? A special role among the total of 20 amino acids take essential amino acids (EAA).
Creatine chewable tablets
By taking creatine you can increase your performance, especially in the area of maximal strength by up to 20 percent. As a result, the stimulus of growth on the muscles increases, which leads to an optimization of the muscle build-up, respectively, as part of a diet ensures that a large part of the hard-worked muscles and a calorie deficit is maintained.