How can I get butts like these guys shown below?

To achieve a well-defined and larger buttock, you need to focus on a combination of proper nutrition, consistent exercise, and patience. Here are some strategies to help you achieve your goal:

Nutrition

1. Calorie Surplus: Ensure you are in a calorie surplus to support muscle growth. This means consuming more calories than you burn, focusing on protein-rich foods to build muscle mass4.
2. Protein Intake: Increase your protein intake to support muscle repair and growth. Aim for about 1.6 to 2.2 grams of protein per kilogram of body weight daily4.
3. Balanced Diet: Maintain a balanced diet with adequate carbohydrates and healthy fats to provide energy for workouts and support overall health.

Exercise

1. Compound Exercises: Focus on compound exercises that target the glutes, such as:
   • Squats: Deep squats are effective for glute growth4.
   • Deadlifts: These work the hamstrings and glutes12.
   • Hip Thrusts: Excellent for targeting the gluteus maximus25.
2. Isolation Exercises: Include isolation exercises to round out your glutes:
   • Glute Bridges: Effective for targeting the gluteus maximus23.
   • Cable Abductions: Helps define the gluteus medius4.
   • Cable Kickbacks: Targets the gluteus maximus4.
3. Progressive Overload: Gradually increase the weight or resistance over time to challenge your muscles and promote growth4.

Training Frequency and Consistency

1. Frequency: Train your glutes 3-4 times a week for optimal growth4.
2. Consistency: Consistency is key; it may take several months to see noticeable changes4.

Additional Tips

1. Patience: Building muscle takes time, so be patient and consistent with your routine.
2. Genetics: Understand that genetics play a role in your body shape, but with consistent effort, you can enhance your natural shape4.

By combining these strategies, you can work towards achieving a stronger, more defined buttock.