This is the headline that will attract maximum attention 😅 and below I will give some tips on how to gain muscle mass (not just buttocks)
1. Food:
We need a calorie surplus (we need more food), we focus primarily on carbohydrates, yes, yes, on carbohydrates, because we need energy and strength during training, the next point follows from this
2. Training
Strength training with a gradual increase in difficulty due to weight, our muscles need a stimulus to grow, and the best stimulus is overcoming the load (buttocks will not grow from squats with 5 kg throughout the year 🤷🏽♀️)
3. Recovery
The more often and more does not equal better and faster. Muscles (including the buttocks) do not grow during training, they grow during rest and recovery, for example: go on Monday to do some lifting, don’t load the same muscle groups on Tue and Wed (and don’t forget to eat well on these days to To grow during the recovery period, muscles need building material - that is, a balanced diet 🙌🏽)
*well, don’t forget about good, full sleep and try to live without stress, although who am I kidding 🤣