Anyone that knows me on a personal level, knows that I am always looking for new ways to effectively engage and train my glutes. Growing up I had a pancake booty and I was really self-conscious about it. I began doing research on how to build bigger glutes and through trial and error I have been able to grow my glutes and shape them. If you are having trouble building your glutes, you might be lacking something in your routine. Make sure to follow these tips on your next training session.
Tip 1. Glutes should be trained consistently and frequently. Train them 2-3 times per week if you want to see growth.
Tip 2. Progressive overload is key. All this means is that you need to keep challenging your body by adding more weight or more reps to your routine. You can’t expect to build muscle without challenging your self.
Tip 3. Before beginning your glute routine, you should be warming them up for about 10-15 minutes to get them activated. This will allow you to feel the burn when you begin working out. This also brings me to my next tip –muscle and mind connection.
Tip 4. When you are working out, it is important to have muscle and mind connection. This means that you need to visualize your glutes when you are training them. This helps you to focus on contracting the muscle and fully engaging them into the workout.
Tip 5. Eat more protein. Protein is an important building block for muscle growth. If you are not eating enough protein you’re glutes will not grow to it’s full potential. To gain muscle, your body must synthesize more muscle protein than it breaks down. As someone who is constantly working out, you should be consuming 1 oz of protein per 1 lb of body weight. This means, if you weigh 120 lbs you should be consuming 120 grams of protein daily.
Tip 6. Stick to a routine for at least 6-8 weeks. Do not switch up your routine every time you train your glutes. Following a routine will build the muscle and you will notice the progress over time.
Tip 7. Take pictures. This is extremely important because you won’t notice how far you’ve come without having a before picture to compare to.
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I love your post! I have a question though: does glutes training have to include heavy weights during the 3 times/week? Or light weights high reps is better? What is your advice?
Thanks girl! I incorporate 2 heavy/ weight days with 6-8 reps and 1 moderate-light day with 15-20 reps. Both are essential!
Thank you for replying!