Booty Building Guide

4 WEEK BOOTY BUILDING GUIDE

The Body Consultants Jack ‘The Booty Consultant’ Zuvelek

4 WEEK BOOTY BUILDING GUIDE Hey there.  I’m Jack and I know exactly why you’re here. You’re sick and tired of not seeing any results in the booty department, and quite frankly, you’ve had enough.   How do I know this?  Well sister, I’ve trained 100’s of girls just like you, girls that have tried everything possible, from squats to lunges, box jumps to the step machine, and everything in between.   This has lead me to putting together this program so that you can finally get the results you deserve. This is the end of countless hours in the gym with no results. The end of that dreaded pancake ass.  I aim to do this in a way that is easy to understand, but more importantly easy to apply to your training STRAIGHT AWAY.   In most eBooks and programs this is the part where the author blows their own trumpet and tells you how good they are.   I could do the same, blabber on about a heap of things you don’t really care about and tell you that I charge $300 an hour to train with me but that doesn’t interest you, does it .. so let’s get to it, shall we.  --------------------------------------------------------On a side note: you may notice that I use terms that aren’t 100% politically correct, this is no mistake. If you want something of that nature, go pick up a magazine and read that, it’s completely cool with me, I like the idea of freedom of speech, or some shit ;) 

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4 WEEK BOOTY BUILDING GUIDE So what exactly am I going to teach you during this booty building bible? Well firstly, the science of hypertrophy Say whaaa? This is how to grow your booty to fill out dem jeans, bikini or just be generally peachy.   Then the pre workout mobility you need to do to ensure that everything is ready to go and grow. And to minimise any risk of injury that may occur.  After that, I’ll show you how to read your program to get the most substantial booty gains humanly possible out of it. Then, the moment you’ve been waiting for, the actual 4 week program that you need to do to take your booty to a whole new level.  And to conclude, some thoughts on life, gains, nutrition and such.  Now you know exactly what to expect from this so that I don’t waste your time lets get into it.

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4 WEEK BOOTY BUILDING GUIDE The science of hypertrophy   To grow your booty hypertrophy or in the muscle needs to occur. There’s no other way physiologically possible to grow your booty without this, so it’s imperative that you train to do so.  In terms of hypertrophy there are 2 different kinds of hypertrophy that can occur. These are Sacroplasmic and Myofibrillar.   I could go all science nerd on you, but i like simplicity. So I’m going to explain it in that matter.  Myofibrillar hypertrophy is when there is an increase in the cross section size of the muscle.   Sarcoplasmic Hypertrophy is where there is an increase in fluid that hangs out inside the muscle cells.   In order to stimulate both these forms of hypertrophy we have 3 different pathways.   These are: 1. Progressive Tension Overload 2. Muscle Damage 3. Cellular Fatigue

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4 WEEK BOOTY BUILDING GUIDE The first and what is most commonly accepted, as the most important is progressive tension overload.  This can be explained with a basics physics lesson. Don’t worry, it won’t be complicated, the last time I did physics was when I was 14.  Tension / Force is a product of weight (kg’s lifted) multiplied by acceleration (speed of the bar).   So to increase tension we need to move the heaviest weight we can as fast as we can. This will in turn create more tension, which as a result will cause a greater stress, and if nutrition is on point more muscle (booty) growth. The easiest way to explain this is with a squat.   Squat 40kgs 1 week for 5 reps and the next week squat 45kgs for 5 reps and you would have increased the amount of muscular tension. This will lead to more booty growth. And if you’re scared about getting bulky and all that, this is simply not the case. Females struggle in general to put on any substantial amount of muscle!

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4 WEEK BOOTY BUILDING GUIDE The second is muscle damage.  Putting the muscles under load for extended periods does this. This kind of damage means the muscles need to repair and grow back stronger, and again with proper nutrition will lead to the growth of the fibres so it can better deal with the stress in the future.  You can stimulate muscle damage a variety of ways.  And I do that for you in this program cause I’m a nice guy like that.  The third is cellular fatigue.   This one is done by increasing blood flow to the target area and decreasing the availability of oxygen. By doing this you’re going to take your muscles to fatigue on a metabolic level.  This results in a heap of metabolites that cause muscle growth.  Think of this as high rep, low rest work with constant tension on your muscles. Something like a 20 rep body weight squat with no lockout will do the trick at the end of your session  These three pathways are ways that you can take your booty growth to the next level.  

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4 WEEK BOOTY BUILDING GUIDE

There isn’t necessary a best way on doing so as all need to be considered when programming (exactly what I’ve done in your program).  The variables need to be manipulated intelligently to get the maximum booty growth. That is the science of hypertrophy.  As you can see it’s not as easy as throwing a couple of exercises together and hoping for the best.

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4 WEEK BOOTY BUILDING GUIDE Now, onto mobility.  This needs to be done before EVERY training session.  Mobility is something that 95% of people don’t do right.   And in the case of optimal booty growth it is of paramount importance. If you can’t activate and contract your glutes then you’re not going to get the recruitment you need to grow your peaches.  If you sit down most of the day at work then chances are you’re really going to struggle to build a mind muscle connection.   This is going to make it that little bit harder for you, but, have no fear, I’m going to teach you exactly how to get your glutes firing and the mobility and activation movements that you need to do every time before you start your booty building quest in the gym.   What I’ve got for you is my favourite foam rolling movement along with my two favourite stretching movements. All up this should take you no more than 5 minutes before the start of your workout.  Because I was feeling super nice I’ve created a little site for you so that you can watch these videos when ever you need.  You can find it here: http://bootybuilding.smartmember.com/lessons   The foam rolling movements I want you to do are your lower back.  The reason we do the lower back is that it is a part of posterior chain and is heavily used in any glute work.   Once you’ve done your foam rolling your onto your stretching.

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4 WEEK BOOTY BUILDING GUIDE What you want to do first is stretch your hip flexor and contract your glute as hard as possible.   This is going to open everything up and allow for some strong contractions. If you can’t feel your glute during this stretch place your hand on it and poke it. This will improve the mind muscle connection, strange I know.   Try hold the contraction for 30s.   Then jump onto your hamstring stretch.   This is going to lengthen your hamstrings and activate them for your workout. And there you have it. All the things you need to do to fully activate and mobilise your booty to hit your sessions. It’s imperative that you do this before every session, as it’ll allow you take your booty through a full range of motion.

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4 WEEK BOOTY BUILDING GUIDE The program is set out in the manner below. I’m now going to show you exactly how to read this program style as it may be different to ones that you have seen in the past.

Seq.

Exercise

Sets

Reps

Tempo

Rest

A

Back Foot Elevated Split Squats

4

10-12

3110

45

 

 

 

 

  D1

Walking Lunges

3

10-12

2010

45

D2

Romanian Deadlift

3

12-15

3011

45

The letter represents the sequence. You will see that A in your program is just that exercise by itself. In this case it is back foot split squats, so you would do 10-12 reps on one leg then 10-12 on the other leg. Later in the program you will see D1 and D2. This is a superset. What you will do here is 10-12 reps of D1 rest 45 seconds then do 12-15 reps of D2 before returning back to D1. The exercise is what movement you will be doing. So a split squat, lunge etc.

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4 WEEK BOOTY BUILDING GUIDE Sets: that’s how many times you will do each exercise. Reps: that’s how many reps of each exercise you need to do. Note: it says 10-12. That means you should be able to get 10 reps and no more than 12, if you can get more than 12 reps then the weight that you are using is too light and you need to make it heavier. On the contrary if you go up with weights and only get say 8 reps before your form starts to break down then you need to lower the weight enough so that you can get at least 10 reps out.

Tempo: this is probably the most confusing. Lets run through it.  3: This is the eccentric, which is how long the muscle is lengthening for, so on a squat that would be when the bar is lowering.  1: This represents the rest at the bottom of the movement, so for the above, at the bottom of the split squat where you will hold for one second. On the lunges there is no pause and you will lower yourself for two seconds  1: This is the concentric movement, or where the muscle is shortening, with all movements we generally want to be lifting the weight concentrically as hard as possible, as this ensures the maximum contraction, however there is occasions where this does not need to be done and will be stated with a 2 or a 3. 0: This is the rest at the top, so back to our examples when standing up tall in the split squat or in the Romanian deadlift you hold for a second to fully squeeze your glutes. 

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4 WEEK BOOTY BUILDING GUIDE

The reason that we use a slow tempo is so that you can learn the movements properly and it reduces the risk of injury. That is exactly how to read your program, if you’ve got any questions don’t be afraid to email me directly at [email protected] and I’ll be able to answer them for you. Now that you know how to read the program it’s time for me to give you the program and solve all of your flat ass, bad looking bikini problems.

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4 WEEK BOOTY BUILDING GUIDE

BOOTY BUILDING PHASE 1 Mobility Before Every Session Seq

Exercise

Sets

Reps

Tempo

Rest

Day 1

A

Back Foot Elevated Split Squats

4

10-12

3110

45

B

DB / Sumo Deadlift (Wide Stance)

4

10,8,6,15

2011

90

C

BB Glute Bridge

3

15-20

2012

60

D

Cable Pull Throughs

3

12-15

2211

60

Day 2

A

Back Extension

3

10

2013

75

B

Barbell Back Squat (Heels Elevated)

4

10,8,6,15

3110

60

C1

High And Wide Foot Leg Press

3

15-20

2010

60

D1

Walking Lunges (Forward Lean)

3

10-12

2010

45

D2

Romanian Deadlift

3

12-15

3111

45

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4 WEEK BOOTY BUILDING GUIDE With your program if you’re not too sure what to do you can jump on over to the little site I’ve put together for you to show you exactly how to do the exercises.  The web address is: http://bootybuilding.smartmember.com/lessons   There’s a couple of reps of each exercise so you can see what they’re supposed to look like thank to my model Jimmy  (sorry ladies, he’s taken)  A few notes on the program. 

You need to increase the weights you use every time you train  This makes your body adapt so that it can keep changing. Without a big enough stimulus your body does not need to grow and it will mean that nothing changes.  Train your legs 4 times a week.  This is going to increase the load of them causing them to grow more due to the stuff I mentioned earlier. 

Increasing blood flow to the legs has shown to decrease the visible signs of cellulite.  WOOOO. Winning right there. 

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4 WEEK BOOTY BUILDING GUIDE You should only do this program for 4 weeks. Anything longer than that your body will start to adapt and you will see you growth and gains come to a screeching halt.   Which ain’t fun….  And yep, that’s about it in regards to the training side of things.   The only thing I haven’t covered in the quest of growing your peaches is nutrition, which, may I add, is very, very important.   However, I’m not a believer in just handing out blanket nutrition approaches because it is so person dependent.  And I wouldn't want to tell you something and you tell your friends and be like ‘Jack said so’   Because that’s how bad information spreads and makes people do silly things in regards to nutrition.   BUT as a general rule, and I stress A GENERAL RULE.  You need to be in caloric surplus. OR time your nutrients very specifically to grow your booty in a way that doesn’t promote excess fat gain.   I do believe that you can gain muscle and lose fat at the same time if the mix between intensity, volume and nutrition is right, which I do for all the people that come see me at The Body Consultants. 

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4 WEEK BOOTY BUILDING GUIDE If you want to book in a free consultation where I can go through your nutrition as well as take you through any of the exercises you’re not entirely sure click the link below.  We will be able to go through and ignite your booty growth to make sure you’re doing EVERYTHING RIGHT.  

So here’s the link http://trial.thebodyconsultants.com/booty-building-consult/

Thanks for reading my booty building guide.  I hope your booty grows grand and your waist shrinks small.  I’ll see you in the gym.    

Jack ‘The Booty Consultant’ Zuvelek

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