Glutes

I want to increase the size of my gluteal muscles.?

I want to go up by at least two inches. So far after a little more than two months, I've only added about half an inch. I've been doing squats with increasing weights and taking protein supplements, but it seems like it's taking longer than it should to see any sort of growth. Is there anything else I can do or eat to see any gains? Oh, and I do the weights at least three days a week. Thanks!

Public Comments

1. Well, there's a couple points to this..... first, squats will help your "gluteal muscles" a bit, but they will work more on your quads. Second, women don't tend to get much larger muscles the same way that men do unless they have a larger amount of testosterone that they produce. I don't think it's very likely that you could gain 2 inches on your butt very easily.... but you could ask a personal trainer for help if it's really important to you. Good luck!
2. You're doing squats -- that's good. Are you doing lunges? That's another good glute-builder. Make sure you're getting plenty of protein in your diet, and if your goal is to grow your muscles you need to lift very heavy and do more sets with fewer reps (like 5 sets of 5). Be sure to take a full two seconds to "lift" and a full four seconds to "lower" because the negative phase of lifting (when you're returning to your original starting position) usually builds more muscle than the positive phase. Good luck!