Glute Building Workout Plan
So, you’ve hit a plateau with your glute gains despite the countless trendy workouts you’ve tried. It’s frustrating when those flashy exercises fail to deliver the desired results. But fear not because there’s hope yet for your booty goals.
We are introducing our GLUTE BUILDING WORKOUT PLAN. Crafted meticulously over years of personal experience and expertise, this program isn’t about flashy moves or social media hype. It’s about actual, tangible results.
We understand the importance of choosing the best exercises explicitly tailored for glute growth. It’s not just about breaking a sweat; it’s about strategic movements that target and challenge those glute muscles. Our workouts emphasize progressive overload, ensuring your muscles are constantly pushed to adapt and grow.
But here’s the thing: more is sometimes better. We advocate for a moderate rep range that perfectly balances intensity and sustainability. It’s all about quality over quantity. And speaking of balance, we also emphasize the importance of doing the volume sparingly. Too much too soon can lead to burnout and injury, setting you back on your journey.
Consistency is critical, so we recommend twice-a-week sessions. This allows for adequate recovery while still providing enough stimulus for growth. And let’s remember nutrition. A calorie surplus and a focus on eating protein are crucial for fueling muscle growth.
We don’t believe in shortcuts, but we do believe in intelligent supplementation. While not essential, the right supplements can provide that extra edge in your journey to a rounder, firmer rear.
So, are you ready to take your glute game to the next level? Our GLUTE BUILDING WORKOUT PLAN is your roadmap to a more robust, shapelier behind. Let’s sculpt those glutes and make your goals a reality.
HOW TO GROW THE GLUTES
Let’s take a fresh approach and glean insights from our recent article, “Growing Glutes: The Science Behind It.” This comprehensive guide spans over 4000 words, exploring workout techniques and dietary strategies backed by scientific research.
Today, we’ll simplify each point, offering quick tips for boosting your glute size. But for a deeper understanding, we highly recommend diving into the full article.
1. OPTIMISE YOUR EXERCISE SELECTION
Choosing the right exercises is crucial to build a shapely backside. Aim for a mix: about 70% of your routine should focus on compound movements like squats and lunges. The remaining 30% can target specific areas with isolation exercises such as hip abductions and glute kickbacks.
Start your session with compound exercises when you’re freshest and have the most energy, which is vital for adding mass to your glutes.
2. PRIORITISE PROGRESSIVE OVERLOAD
“Progressive overload” may sound fancy, but it’s simply about gradually challenging your workouts. Our bodies adapt to the demands we place on them, so increasing intensity is essential for continued growth.
Incorporating rep ranges is an easy way to track progression. Don’t worry if this concept is new to you; we’ll explain it later in the article.
3. AIM FOR A MODERATE REP RANGE
Research suggests that building muscle doesn’t require exclusively heavy weights; lighter weights can be effective, too. Aim for a moderate rep range, typically between 6-15 reps, for most exercises to strike a balance.
This range minimizes the risk of injury from heavy lifting while avoiding excessive workout duration associated with lighter weights and higher reps.
4. AVOID OVERTRAINING
Contrary to popular belief, muscles aren’t built during workouts but during rest. Overdoing volume can hinder recovery, slowing down muscle growth. Stick to a reasonable volume, around 10-20 weekly sets per muscle group, to prevent overtraining and maximize results.
5. DON’T PUSH TO FAILURE ON EVERY SET
While pushing yourself to the limit might seem like the path to progress, it’s unnecessary for muscle growth and can even be counterproductive. Aim to stop each set 2-4 reps shy of failure to stimulate muscle growth effectively without risking injury or excessive fatigue.
By implementing these strategies into your routine, you’ll be well on your way to achieving your glute-building goals.
6. TWICE A WEEK IS IDEAL
Our previous discussion explored the optimal weekly sets per muscle group for muscle growth. But how should we distribute these sets throughout the week?
Researcher James Krieger suggests that performing more than 6-10 complex sets on a single muscle group doesn’t provide additional benefits for muscle building. Therefore, splitting your glute volume into two sessions per week is recommended.
By dividing your workouts this way, you avoid “junk volume” and ensure each set contributes positively to building your booty.
7. STICK TO A CONSISTENT ROUTINE
Consistency is vital in implementing progressive overload, a crucial factor for muscle growth. A routine allows you to track your progress and adjust your workouts accordingly.
However, sticking to the same routine indefinitely can lead to plateaus. To keep challenging your muscles, follow the plan for six weeks and incorporate alternative glute-building exercises.
8. CALORIE SURPLUS FOR MUSCLE GAIN
To fuel muscle growth effectively, it consumes more calories than you burn daily. It is essential calorie surplus provides the energy necessary for maximizing muscle gains.
Failing to eat in a surplus will hinder muscle growth regardless of your training efforts. We recommend adding 200-400 extra calories daily to support muscle-building processes.
9. PRIORITISE PROTEIN INTAKE
Protein is crucial in muscle repair and growth. Aim to consume between 0.7-1g of protein per pound of body weight daily to optimize muscle-building potential.
Complete protein sources like meat and dairy products provide all the essential amino acids needed for muscle repair. If following a vegan diet, ensure that you include a variety of protein sources throughout the day to meet amino acid requirements.
10. CONSIDER SUPPLEMENTATION
While not essential, supplements can complement your diet and aid muscle growth. Protein powder is a convenient option to meet daily protein needs, especially for those with busy schedules.
Protein supplements offer a quick and affordable way to boost protein intake, supporting muscle repair and growth. Additionally, explore other supplements like creatine and branched-chain amino acids for further muscle-building support.
By incorporating these strategies into your routine, you can optimize your glute-building efforts and achieve your desired results.
GLUTE BUILDING WORKOUT PLAN
The workout plan includes two routines focused on building and strengthening the lower body, especially targeting the glutes. Performing each workout weekly is recommended, with 2-3 days of rest between sessions for proper recovery. This ensures that your muscles have enough time to repair and grow stronger.
In addition to working the glutes, these routines also engage other muscle groups in the lower body, such as the quads, hamstrings, and calves. This comprehensive approach ensures balanced development and overall lower body strength.
It’s important to note that dedicating an entire workout to just one muscle group, as mentioned earlier, is optional. By incorporating exercises that target multiple muscle groups, you can maximize the effectiveness of your workouts and achieve better results.
Before starting any workout, warm up properly to prevent injury and prepare your body for exercise. Consider including a glute activation routine to specifically target and activate the glute muscles before moving on to heavier lifts.
Overall, following these workouts consistently and with proper form can help you reach your fitness goals and build a more substantial, more toned lower body.
Remember, warming up properly before any exercise session is crucial. Specifically for glute workouts, it’s a good idea to incorporate a routine to activate your glutes before jumping into heavier lifts.
In Glute Workout 1
you’ll find various exercises to target and strengthen your glutes and lower body. Each exercise includes a recommended number of sets and reps to help you achieve your fitness goals effectively.
For instance, squats are recommended for four sets with 6-8 reps per set, while Romanian deadlifts are suggested for four sets with 8-10 reps. Similarly, reverse lunges should be performed for four sets with 8-10 reps on each leg, providing a balanced workout for both sides of your body.
Exercises like leg extensions, glute kickbacks, and Smith machine calf raises are included to engage further and challenge your muscles. Each exercise is recommended for three sets with varying rep ranges to ensure a comprehensive lower-body workout.
In Glute Workout 2
You’ll find another set of exercises designed to effectively target your glutes and lower body. Like Workout 1, each exercise has a recommended number of sets and reps to help you progress and see results.
Exercises such as front squats, hip thrusts, and leg press with a high foot placement are included to provide a diverse range of movements and stimulate muscle growth. Similarly, leg curls, seated abductor machine exercises, and calf raises on a machine are recommended to challenge further and strengthen your lower body muscles.
By following these workout routines consistently and with proper form, you can work towards building more robust, more defined glutes and lower body muscles.
Rep Ranges
Let’s talk about rep ranges. They’re a great way to make your workouts more challenging over time. If you need to figure out how they work, let me explain.
Take squats, for example. In Workout 1, we’re doing four sets of 6-8 reps. That means you start with a weight you can lift for eight reps on the first set. As you continue, your muscles get tired, so you might only manage seven reps on the second set, and so on.
Staying within this rep range is good because you work your muscles effectively. But here’s the goal: try to do more reps over the next few weeks. Once you hit the higher end of the range for all sets, it’s time to increase the weight and start the process again.
You will likely do fewer reps with heavier weights as you get stronger. And that’s how you keep making progress in your workouts.
WHAT NEXT FOR GLUTE BUILDING?
So, what comes next after completing the 6-week program? Does that mean we’re done with our glute workouts?
Not quite.
Depending on your fitness level, you might start seeing results after six weeks – maybe a few inches, depending on your genetics. But for a complete butt transformation, it usually takes between 1 to 2 years to achieve your dream derriere.
Yes, it’s a long time.
But remember, nothing valuable comes without effort.
So, to answer the question, we need to keep exercising to maintain our progress in glute-building.
Once the 6-week program is finished, we suggest switching up the exercises. To develop a well-rounded butt, we need to target the glutes from different angles and motions.
No single exercise can sculpt a complete backside, so we should incorporate various exercises. When swapping exercises, a good strategy is to stick with the core compound glute movements (like hip thrusts, squats, lunges, etc.) and mix in some smaller isolation movements (such as leg extensions, glute kickbacks, abductor machines, etc.).
We can also rearrange the order of exercises so that different ones benefit from being done first when we’re fresh and energetic.
FINAL THOUGHTS
That wraps up our 6-week glute-building workout plan, supported by science. Stay committed to the gym and maintain a consistent diet; you’ll see those booty gains.
But remember, it’s not time to stop when the six weeks are over! As mentioned, switch up some exercises and continue your glute-building journey!
