It's no secret that, right now, the most significant focus for most females is to grow their glutes! But as with all good things, they take time and hard work. Here are the specifics you need to know to be successful in growing a set of glutes that are sure to turn heads.
1. Eat in Order to Grow The most important thing to prepare yourself for is the fact that you will need to eat in a calorie surplus. This is vital for any muscle to see substantial growth worth noticing. A good place to start is by increasing your caloric intake by 20% more than your current TDEE. This will facilitate a growth environment while keeping you away from excess body fat gain.
2. Train Heavy and for Hypertrophy
The adaptation that follows when muscles are being challenged to move heavier loads repeatedly during sets, is that the muscle fibres themselves need to become bigger and denser. This then translates to gains in both strength and size. Aim for heavy loads moved for sets of 8-12.
3. Train the Full Range
While Hip Thrusts are known as “the ultimate booty builder”, they only train the glutes from the middle to end range of the total length of the muscle fibres in the glutes. In order to train any muscle effectively, you need to understand that the entire length of the muscle (from origin to insertion), needs to be worked collectively by the end of the training session. In specifically training the glute max we need to be practising hip extension through the shown ranges for maximum effect.
4. Track Your Performance
Lifting greater loads and/or increasing your reps or sets is an undeniable sign that you are building strength and muscle, which of course is the whole point of why we enter the gym floor. Along with tracking things like weight, body fat and progress photos, tracking your performance can give you an added layer of insight into how your progress is going and if you are moving in the right direction.
5. Prioritise Recovery
You guessed it. This is where we tell you to take days off from training certain muscle groups or to take full days off training altogether. The fact is, more training volume and frequency is not always better. Your glutes–like all muscles–need time to recover properly in order to rest sufficiently enough to ensure that you can continue to progress and lift heavier over time.