Why can't I grow an ass?

Asstastic87

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I have been bulking trying to gain muscle mass. I have lifted on and off for years and years(currently 34, had several year breaks but now steady since June 2020). Back in the day I skipped leg day and it shows on my body. This past year I have worked to balance things out a bit. However even after gaining nearly 15 pounds(fat but also hopefully muscle), I still have nearly no ass. I do squats, hip thrusts, and deadlifts. Getting stronger and all that. I feel my muscles working and my lower body is more toned. Yet literally the last time I weighed what I do now, my ass was an inch larger than it is now. Wtf?
 
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Asstastic87

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Yeah I feel it. Back when I was cutting and not doing as many squats(mostly hip thrusts), I wasn't as much. But now I feel my glutes/lower body in general and I consistently feel the muscles activating. Even occasional soreness, not too much but just confirmation I did something. I generally work out every other day. Full body but do lighter glute/leg work one day like abductions or kickbacks while focusing on bench press/deadlifts, and other days I do the squats and hip thrusts, with lighter upper body work.
 
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roundmidnight01

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Are you lifting heavy on your barbell hip thrusts?

Also, what kind of squats? High bar and front squats are going to target the quads more than the glutes.

I'd say keep going heavy on the squats, deadlifts, and hip thrusts but add isolation movements like Bulgarian split squats, lunges, and single leg deadlifts
 
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b3ar

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I have been bulking trying to gain muscle mass. I have lifted on and off for years and years(currently 34, had several year breaks but now steady since June 2020). Back in the day I skipped leg day and it shows on my body. This past year I have worked to balance things out a bit. However even after gaining nearly 15 pounds(fat but also hopefully muscle), I still have nearly no ass. I do squats, hip thrusts, and deadlifts. Getting stronger and all that. I feel my muscles working and my lower body is more toned. Yet literally the last time I weighed what I do now, my ass was an inch larger than it is now. Wtf?
You've got to remember that untoned glutes tend to be majority made up of fat, so that gives it the appearance of being a bigger "cake". Once you start training that area, you diminish the fat content and trade it out for muscle so that's what makes it look smaller because it doesn't have the lipid lining it used to have. You'll have to really focus on building it (as well as stretching and hamstring work) to make it grow. Pay attention to all those women instagram "fitness models".... they attack their glutes like men attack chest and arms. It really comes down to frequency and technique. Hit it twice a week with different exercises for each workout. Don't forget to work the hammies too since it all ties in together. If the hams are tight and under developed, then they can restrict growth to the glutes.
 

Asstastic87

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Thanks guys for keeping this up. Sorry I took a minute to respond. I do heavy weights(heavy for me, getting stronger but not going too fast since I want to ensure form is still good). However I probably can afford to do some single leg stuff and lunges. I think I am good in terms of frequency bc each workout I'm either doing squats and hip thrusts or deadlifts and something smaller like abductions or kickbacks. And I work out hamstrings(mostly from deadlifts but also leg curls). b3ar's comment does make sense. I feel like there is less fat there than I usually feel/see compared to other times at this weight. I can feel muscle but if I try to flex or something it's almost like my ass looks more brick like than curved if that makes sense haha. Does it take years to really get an impressive butt or does it just sometimes not happen for people?
 

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It's just like any other muscle in the body. It takes a while to build it up, but it all depends on your training and nutritional regimen. It can happen... trust me. Also, be sure to tone and trim your waistline as well. Having less fat around the lower back really makes the muscular ass "pop" when done right. We all want that Sean Costing bubble/muscle ass, but it takes work.
 

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Are you lifting heavy on your barbell hip thrusts?
Is this a newer (or back in vogue) lift? I've rarely seen folks doing this over the years. But, post pandemic (hope I didn't jinx that...), I see lots of folks doing this one. Oddly enough though, I've only seen the ladies doing it. My gym's squat cage (that's what I call it) is usually tied up with folks. But we do have a hip thrust machine which goes unused for periods. The more serious it seems stick to the barbell on the pelvis method.
 

roundmidnight01

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Is this a newer (or back in vogue) lift? I've rarely seen folks doing this over the years. But, post pandemic (hope I didn't jinx that...), I see lots of folks doing this one. Oddly enough though, I've only seen the ladies doing it. My gym's squat cage (that's what I call it) is usually tied up with folks. But we do have a hip thrust machine which goes unused for periods. The more serious it seems stick to the barbell on the pelvis method.

I think it is a newer lift. Definitely more popular in the last 5-10 years. I do the barbell on pelvis method. Aside from the obvious aesthetic benefits, I've found growing my glutes has helped eliminate any lower back pain. Plus being among the largest muscles in the body, bigger glutes means more muscle to help burn fat.
 

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I think it is a newer lift. Definitely more popular in the last 5-10 years. I do the barbell on pelvis method. Aside from the obvious aesthetic benefits, I've found growing my glutes has helped eliminate any lower back pain. Plus being among the largest muscles in the body, bigger glutes means more muscle to help burn fat.
I'm going to give them a whirl next week. And if I may add, based on your pics... It's working! Of course a dildo workout can't hurt either! ;)
 

amandaclarkesecrets

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Well, I can share my experience with glutes. I used to have none, now I do, and if I keep working it out it'll get bigger and bigger, but it's not following my thighs size.
Anyways.

To grow legs and glutes, you need to work out with the fewer weights as possible, but slowly enough to feel it burning your muscles. A lot of people add toooo much weight to their legs workout, and it's wrong. To work legs and glutes right, you need to do the right movement, and very slowly. If you do it so, you're gonna feel your glues/legs burning like hell with a "light" weight. When I say "light" is weight enough to make 12-15 reps until you fail, but gain, slowing, breathing, feeling the movement.
 

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Well, I can share my experience with glutes. I used to have none, now I do, and if I keep working it out it'll get bigger and bigger, but it's not following my thighs size.
Anyways.

To grow legs and glutes, you need to work out with the fewer weights as possible, but slowly enough to feel it burning your muscles. A lot of people add toooo much weight to their legs workout, and it's wrong. To work legs and glutes right, you need to do the right movement, and very slowly. If you do it so, you're gonna feel your glues/legs burning like hell with a "light" weight. When I say "light" is weight enough to make 12-15 reps until you fail, but gain, slowing, breathing, feeling the movement.
So I just started with using only dumbells and kettle bells today for legs and glutes... Like you said, lighter weights and slow movement. My ass is going to be sore! ;)
 

amandaclarkesecrets

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So I just started with using only dumbells and kettle bells today for legs and glutes... Like you said, lighter weights and slow movement. My ass is going to be sore! ;)

Great! I know that it's easy to work out in a hurry, but for my legs, going slowly and feeling them burning is the key for me, also the right diet. This machine is great for glutes, you can do it with a bar as well.

WhatsApp-Image-2018-10-07-at-10.51.46-PM-1-1-e1549320165691.jpeg
 
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WilliamG

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Great! I know that it's easy to work out in a hurry, but for my legs, going slowly and feeling them burning is the key for me, also the right diet. This machine is great for glutes, you can do it with a bar as well.

WhatsApp-Image-2018-10-07-at-10.51.46-PM-1-1-e1549320165691.jpeg
My gym has only one of these machines. It's rarely empty. But oddly only women use it.
 

Asstastic87

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Some great added info guys. I will have to apply more of the slow and lighter weight training. Unfortunately I need to cut so I probably won't see much growth there but I can at least focus on perfecting form and feeling it in the meantime and when I go back to bulking hopefully this booty will grow lol.
 

amandaclarkesecrets

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Some great added info guys. I will have to apply more of the slow and lighter weight training. Unfortunately I need to cut so I probably won't see much growth there but I can at least focus on perfecting form and feeling it in the meantime and when I go back to bulking hopefully this booty will grow lol.


Well, you can use something, like roids.
 
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