The "Squats Grow Butts" Fade is a craze that is sweeping the nation and effecting gyms everywhere. Women are squatting everyday to grow a bootyful bum. But are they really getting the most out of their squats? Are Squats the best exercise for growing a better ass?
Let me introduce the #1 Exercise you are not doing to get that big ass, you always wanted.
The Hip Thruster:
So
what is it? Squat to grow butts or Hip thrusters to grow butts?
Currently, as of today's scientific standards, there is no research data
that examines the hyper tropic effects of squatting or hip thrusting on
the gluteal muscle tissue and
fibers. The little scientific evidence on the matter
however doesn't disrupt the fact that everyone is aware of
both exercise's booty growing power. While there is no scientific evidence proving
which exercise is best for building powerfully sculpted and bootyful buns
we will examine the benefits of both and I will share with you the Truth about
them both and how each exercise should be incorporated into a fitness program
for optimized booty development.
What Science Tells Us about Hypertrophy (size gains):
There are 3 factors to building muscle size (Hypertrophy)1. Mechanical Tension
2. Metabolic Stress
3. Muscle Damage
The definition of MVC - Maximum Voluntary Contractions: MVC This is the amount of muscle activation during a particular exercise.
The Squat:
Maximum Voluntary Contractions (MVC) we notice that during Squat training sessions we see that
- 1. MVC during the eccentric Phase of the squat (the lowering/squatting down part) is about 20-30%
- 2. MVC
at the bottom position, where everyone thinks is the best for glute activation, is where the glute muscles in reality reach their lowest activation during the rep – around 10-20% of MVC.
- 3. During the Concentric Phase of the squat (The lifting/Pushing Up) is where you get the most bang for your squat. MVC is at a high 80 -120% MVC.
- 4. MVC average during the entire squat is about 50 - 70%. This i considered fairly low.
The Verdict: Squats
Since there is a considerably long time between reps during a squat session, and the lack of constant MVC on the actually gluteal muscles, one will not feel the burn inside the glutes because the Squat is relatively unloaded on the glutes and the glutes don't fire during the eccentric phase.
Blood in the butt has a lot of time and chances to escape
or leave the muscles during the set. Furthermore you will develop
DOMS (Delayed onset Muscle Soreness) and booty soreness in the
next few days after the workout however. This is due to the gluteal
fibers having been stretched during the eccentric phase of the squat,
allowing for muscle activation, although at very low levels of MVC. But this is
only true for the lower gluteal fibers; the upper fibers of the glutes will
generally fire at around 30-40% of MVC during a heavy squat.
So to put it bluntly - Squats will grow the butt however mostly only in
the lower portion of your butt. Where the hamstring meets your booty meat.
The Hip Thruster:
Maximum Voluntary Contractions (MVC) we notice that during Hip Thruster training sessions we see that
1. MVC during the Concentric Phase of the Hip Thruster (Lifting the weight upward Until hips are fully extended) MVC is Very High at 120-200%.
2. MVC during the Eccentric Phase of the Hip Thruster (Lowering the weight) is exactly the same as the Concentric Phase. 120-200%
3. Average MVC during the Hip thruster exercise is 100% MVC.
The Verdict: Hip Thrusters
The Hip Thruster has such a high MVC during both the Eccentric and Concentric phases averaging around 100% of gluteal muscle activation. Because of all the high levels of activation
and constant pumping of reps, the levels of metabolic stress are very high as
well. Incredible “glute pumps” and burning will typically set in from multiple
sets of hip thrusts. Furthermore since the glutes are not fully
stretched at the bottom of the hip thrust, muscle damage will not be very
severe.
SO to put it bluntly -
Hip Thrusters activate every gluteal booty muscle fiber; upper and
Lower. It actives Metabolic Stress, Mechanical Tension, but less muscle damage
however.
Final Thoughts: What should You Do?
Based on what the research shows, both exercises build and develop the gluteal muscles effectively and should be incorporated in a training program. The barbell squat engages more of the lower gluteal fibers than upper fibers whereas the hip thrust fully activate both fibers. If you want a fully developed butt, you’ll have to routinely perform these two exercises. Performing only one and not the other will rob you of the full results. Both can be performed during a workout session or on separate days. The load must be challenging enough in order to illicit good gains. Generally speaking, a sub-max effort of about 75% of 1RM should suffice. Ideal rep range should be between 10 and 20.
The Workout:
Grow Your Butt NOW: The Booty of A Goddess RoutineThe Ultimate Booty Growing Program
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- Christopher Burris; CPT
Strength Coach
Sports Performance Speciaslt
CEO Team Turbo Fitness, LLC
