Social Media nowadays seems to be inundated with booty building programs of all kinds, and the majority of the time I have new female clients come in for Personal Training, they explicitly state that they want to build a nice butt. So, in light of the month of love – today’s blog post is all for sending a little love to your tush.
What do you need to know about effectively training your glutes?
- Progressive Overload. In order to properly develop any musculature, you need to ensure that you are increasing the difficulty of your exercises by load, reps and sets.
- Go Heavy. I can promise you lifting heavy weights will not make you look “bulky” *gasp*. All it is going to do is leave you with a great looking body, and a faster metabolism, with the greater ability to burn fat (since you burn more calories when you have more muscle mass). Win-win.
- EAT. EAT. EAT. In order to put on muscle mass, it is essential you are consuming enough calories, and enough protein. You are not going to build a nice, strong lower half if you are in a calorie deficit. You need to fuel your lifts with proper nutrition, and ensure you are recovering effectively.
- Vary your Program. To avoid hitting a plateau, keep your program interesting by introducing different set performances, tempo, equipment, etc.
- Mind to Muscle Connection. Pay attention to where you should be feeling the exercise. Think about breathing, tempo and form. Properly activating your muscles ensures you will get the most bang for your buck.
- Myth Busters. There is a lot of misleading information out there – I recently came upon the statement that in order to look “lean and toned” you should go for more repetitions and lighter weights, and visa versa. I am gonna call bullshit on that one. You build muscle through the above principles. Your “leanness” is dependent on how much muscle mass you actually have, and your body fat percentage. The lower the percentage, the more of that muscle mass shows through, the more toned you look. Simple as that!
What are my favourite exercises?
- Sumo Deadlifts. (Barbell)
- Sumo Squats. (Barbell)
- Romanian Deadlifts. (Single Legged and Normal) (Kettlebell, Barbell and Dumbbell)
- Hack Squats. (Pause at the bottom) (Barbell)
- Curtsy Lunges. (Barbell, Dumbbell, Kettlebell, etc.)
- Hip Thrusts. (Barbell or Smith Machine)
- Abduction Variations. (Cables, etc.)
- Kickbacks. (Cables)
- Kettlebell Swings.
- Pull-Throughs. (Cables)
To name a few. If you want to see a few of these exercises, check out my latest YouTube Video: https://www.youtube.com/watch?v=Ralhhq57a6k