How to Build Great Glutes - Blog Copy
BLOG TITLE: How to Build Great Glutes
Many, many people want to earn great glutes in the gym.
I’ll give you some tips on how to do that, but I’ll also reveal a secret.
Hint: You build great glutes in the kitchen, too.
HEAD: What Are the Glutes?
Your body has three gluteal muscles that make up “the butt”: the gluteus maximus,
gluteus medius and gluteus minimus. As the name implies, gluteus maximus is the
largest of the three, and it’s generally “the one you see.” But the other muscles are
important, too.
In combination with various leg and core muscles, the glutes stabilize the pelvis, and
they are also used to extend, abduct and rotate the hip joint.
The glutes are critically important in daily activities and athletics.
And, of course, many people want great-looking glutes.
HEAD: How to Build the Glutes
Many lower-body movements will work the glutes, but a few stand out.
Before I get to them, it’s worth mentioning that the general principles of fitness training
apply to the glutes, too:
- Sets of 5 reps or fewer build strength.
- Sets of 6-12 reps build muscle size (hypertrophy).
- Sets of 13 reps or more build muscular endurance.
- You must work muscles against resistance to “stress” them and force them to
adapt to the work. The right stress will cause them to become stronger or larger
or fatigue less quickly.
- You must allow your muscles to recover after you’ve worked them hard, and you
must provide them with the fuel they need to rebuild themselves.
Your personal glute goals and fitness level will determine exactly what you must do in
the gym and how often you must do it (we tailor all our lifting programs to each client’s
goals).
With all that said, I’ll list a few great glute-specific exercises, with links to quick demo
videos. If you want to get the form perfect, an experienced coach can provide in-depth
instruction on these and other great movements for the butt:
- Barbell hip thrusts (video)
- Bulgarian split squats (video)
- Curtsy lunges (video)
- Romanian deadlifts (video)
HEAD: Rest and Recovery
As promised, here’s the secret:
Great workouts aren’t enough to build amazing glutes. You need to give your body time
to recover from training, and you must supply it with fuel to build muscle.
The key macronutrient for muscle building is protein—and many people don’t get
enough. A host of factors affect recommendations for protein intake, so I’ll just offer a
very general range: To build muscle, consume 1.4-2.2 grams of protein per kilogram of
body weight each day.
Again, an experienced coach can fine-tune this prescription to ensure your intake is
optimal.
HEAD: Need More Help?
I hope this quick post helps you start building your glutes.
To make swifter progress, let’s chat about a precise plan tailored to your exact goals.
Our experienced coaches will answer all your questions, evaluate your current state and
put together a plan to help you build the glutes you want.
To book a free consultation, click here [LINK]!
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