If you’re trying to get a curvy figure or a bigger butt, chances are you’re an ectomorph. Of the three body types, ectomorph, endomorph, and mesomorph, the ectomorph is the leanest. “Low fat genetics” or “low muscle genetics” are commonly associated with this body type.
muscle genetics
If you have low muscle genetics, it is very easy to over control your muscles. If you overtrain your muscles, or if you don’t pay attention to nutrition at all, you may be making your muscles, and therefore your butt, even smaller. it is known as catabolic state, This is a state your body enters during or just after exercise. If your workout goes on long enough that your body runs out of energy, you will enter a catabolic state and your body will begin to break down muscle tissue to make up for this energy deficit. If you’re trying to lose weight, this won’t be a big problem, as you’ll be burning a lot of fat in this state as well. However, if your goal is to amass great wealth, you may not want that. After all, we want our bodies Get weight.
Now, ectomorphs who have trouble gaining weight or trying to achieve a curvy figure don’t necessarily have “real” low muscle genetics. It is genetics for a high metabolism, which results in difficulty gaining weight. When your metabolism is high and you don’t eat enough fat (healthy fat), you’re more likely to be in a constant catabolic state, where you’re always burning fat and muscle and never getting in shape Are. So, we come to the rules.
1. Do not workout for more than 45 minutes.
If you’re only concerned about the buttock area, even 25 minutes is plenty.
The reason why you shouldn’t do this is to avoid entering a catabolic state, and to avoid damaging the muscle beyond the point where it can effectively recover within 48 hours (next workout). Your workouts should be short, but intense. And don’t worry, “heavy” sounds scary, but it’s not as troublesome as it sounds. Just a few intense sets before you move on with your day.
2. Don’t do exhausting cardio.
Stick to strength training. For the same reason as above: avoid entering a catabolic state. Running, cycling, all of these activities will make you lose weight, and therefore your butt.
3. Keep nutritious food ready immediately after training.
Don’t wait too long after your workout to have carbs (preferably fruit or juice) and plenty of protein. When energy is used up, a reducing state occurs. So, don’t waste all your energy by working out for too long, and when you’re finished, replenish as soon as possible!
4. Try not to be short on energy: Eat plenty of healthy fats and proteins
Consume good fats like avocado, olive oil, coconut. Why fat? Fat takes longer to break down and contains more energy per gram than protein and carbohydrates. Consuming healthy fats in moderation throughout the day gives you a steady source of energy that prevents you from entering any catabolic states. So while fat takes care of the energy needs for daily activities, consuming protein will ensure that your muscles keep growing.
5. If You’re Not an Ectomorph
If you’re not an ectomorph, but just someone with a flat butt, you’re probably a case of “lazy butt syndrome.” This basically means that your neuromuscular system functions in such a way that the glutes must be recruited to some degree during movements where the glutes are involved. In this case, even if you squat, you still won’t be able to recruit enough glutes to generate a serious impulse for butt development.
How can you fix this? (even if you Are An ectomorph, the tips below will still benefit your butt development results, so by all means, follow them.)
1. First, make sure you’re only doing exercises that involve glute activity. Like squats, deadlifts, lunges.
2. When you do these exercises, be sure to squeeze the glutes at the end of the contraction portion of the movement. People with lazy glute syndrome don’t need to consciously focus on doing this, they’re doing it enough already. On the other hand, you have to compensate for the fact that your butt isn’t automatically retracted. So: Squeeze. The more you do this, the more you’ll learn to automatically recruit your glutes during daily tasks, which will lead to even greater development improvements.
3. Try to finish the entire movement. you need to go Less enough, and you need to complete the movement even while standing back up (usually, this is where you do the squeeze).
4. Stretch the lower body, especially the glutes, after exercising.
If you follow these tips, as well as a decent workout program specifically tailored to your goals, you’ll definitely be putting on meat!
Source by Xander Stuud
