To eat to grow your glutes, you need to eat more than your maintenance calories daily by 200-300 calories initially. So, in the above example, 2250-2350 is the range. If you're not slowly gaining weight doing that, then you'll need to bump these numbers higher.
#1 Calories For Building Your Glutes
The most likely reason you're not making those glute gains is you're not eating enough food or protein, and you'll have to up your caloric intake. Calorie Surplus + Weight Training = Muscle Growth….. Simple.
The intake of protein-rich foods and complex carbohydrates can help add a layer of fat that helps you get a bigger butt. Certain foods, such as fish, quinoa, eggs, chicken, and brown rice are vital for muscle building and are recommended for getting big buttocks.
Back Squat
If you want to grow your glutes, back squats should be a staple part of any lower body training program. They're a great compound movement that will not only add mass to your glutes but also help develop and strengthen your entire body by engaging your hammies, core and quads.
Start with a Small Calorie Surplus
Nonetheless, it is best to err on the side of a smaller surplus. You can always go bigger if need be, but eating too much too fast merely results in needless fat gain (been there, done that, no bueno). A calorie surplus of about 200-500 above your maintenance is a good starting point.
The nutritional texts also suggest the upper limit on “safe” mass gain is an extra 1000 calories a day, which doubles our equation above, providing an extra 2-3 pounds of energy consumed above what is “burned” or utilized by our body. This is suggested to provide 2 pounds of mass gain a week.
Glute growth generally takes 6-8 weeks to see noticeable changes, however, some individuals may find it takes 10-12 weeks based on diet, training, and body type. When trying to grow your glutes faster, you should train them multiple times a week (2-3X) and make sure you are eating enough calories to build muscle.
This is anything that would set you back, such as: chips, crackers, candy or cakes. “Instead choose foods that will help build your butt muscle mass (those high in protein and healthy fat). This includes lean meats, fish, poultry, eggs, nuts, seeds, vegetables and fruit, limited dairy and whole grains,” Belgrave says.
In the first few months, you can expect to see 1-2 inches of glute growth and a few more in the following years. Here are some tips you can incorporate today to grow your glutes!
Eating More Frequently
Forget about following the three meals a day eating technique if you want to consume 3500 calories in a day. You will have to eat small meals frequently to help you reach this target. Divide your meals equally into five or six meals instead of your usual two or three meals.
To safely and effectively gain muscle, you need to increase your total calorie needs by at least 3500 calories per week, or about 500 extra calories per day, depending on your activity level. As much as you may dislike calorie counting, it is vital for your weight gain as well as for fat loss.
Say you are a man of the age of 25, 6' 3” tall, and weighing 175lbs, with a very active lifestyle (working out 6+ times per week). You'll need about 3,200 calories to maintain your current weight. That means that, during a lean bulk, you should be eating around 3,500 calories per day – 300 above “maintenance”.
The general rule is that consuming an excess of at least 2,500 calories per week can help increase lean tissue by one pound of gained mass. This number is derived from several published studies, but it is generalized for the 'average exerciser. ' For muscle hypertrophy, your client may need even more excess calories.
Most people require around 20 calories per pound (or 44 kcal / kg) of bodyweight to gain muscle mass. Using a 180-pound (82kg) male as an example, the required daily calorie intake is 3600 calories (20 kcal x 180 lb = 3600 kcal).
To grow your glutes, you need to isolate them with specific exercises 2-3 times a week in both low and high rep ranges. Then, over the course of 6-8 weeks, you need to consistently add more weight and volume to those exercises so that your glutes are forced to adapt.
You're Not Eating Enough Food To Grow
In order for muscle to grow, you need to eat, so if you're starving yourself or doing tons of cardio for fear of gaining weight then I'm afraid once again you're wasting your time and workouts. If you want your glutes to grow you need to give them the calories and protein it needs.
A highly underrated and under-targeted muscle group, the glutes are easy to grow through some simple lower body exercises. Squats, lunges, step-ups, glute bridges, and resistance machines such as the leg press are all great for building your glutes.
How often should you train the glutes for maximum results? The short answer is 2-6 times per week. The long answer requires you to read on, as there are variables you will need to adjust in order to optimize your recovery and ability to train effectively at a given frequency.