Also make sure the weight is not too heavy. If the exercise requires a set of 6-8 reps and you use a weight that you could have completed 12-15 reps with, then the weight is too light and you need to increase your weight. As I mention in the article, use the heaviest weights possible to complete each exercise. Torrs13, unfortunately I can not recommend a specific weight amount as everyone is different.

It is not important that you complete the exact amount of sets and reps I have listed below, but rather that you make progress with each and every workout. This will help you follow your progress and keep track of your goals. You can keep track of your progress by writing in the number of sets you performed by the number of reps performed and the amount of weight you used in each column. This will also insure added stress and thus added growth. Try to increase weight intensity or repetitions each week or every other week. For even more added stress and confusion, I have also changed this butt workout routine somewhat each four weeks. This makes sure you hit all muscle fibers and keeps the muscles confused and under stress for continued growth. Notice that the first workout is performed with heavier weights and low repetitions, and the second workout for that week is performed with lighter weights and more reps.

I always recommend leaving at least a 3 day rest period between workouts for recovery purposes. For example, your first workout could be on Monday, and your second big butt exercise routine could be on Thursday. Each segment is four weeks, and each week will consist of two workouts. This 12 week butt workout routine is divided into three segments.

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