Butt Workouts: High Reps are a Waste of Time!

We"ve all seen those exercise videos where the lady in spandex pants gets on her hands and knees and lifts a leg towards the sky like 50x and talks about feeling the burn. This type of workout is a waste of time if you"re trying to build a round, lifted, and fuller butt.
Your glute (butt) muscles are made up mostly of white muscle fibers which are bigger and stronger and are meant for heavy lifting and explosive movements. Doing a ton of reps like that does very little for them.
On the other hand, doing the RIGHT exercises for about 5-20 reps will work your butt the way it was designed to. This will allow it to become rounder, lifted, and fuller in a short period of time. We all have butt muscles. The problem is most people"s butts have become deflated because the muscles haven"t been used correctly in a long time.
In the 30 Day Workout Plan we rarely go over 20 reps (for warm-ups and burn out sets you can we may). We also teach you what exercises your glute muscles respond best to. When you combine the correct reps with the correct exercises you get amazing results. 1 set of our exercises done with the correct amount of reps will be better than most these butt lift DVDS out there where they have you wasting your time with hundreds of reps.

source