How to build your glutes
Are your glutes no longer growing? Here are a few tips.
This is even more common when women have been training for a while and their results have plateaued.
Prioritize range of motion
Reassess your weights… yes… often, you shouldn’t increase the weight; instead… lower it and prioritize your range of motion!
For example, when doing a Smith machine lunge… if you do it without a step… try lowering the weight and adding a step to allow for a greater range of motion.
Control your tempo
I see people rushing through squats, going up and down with no real control.
Besides considerably increasing your risk of injury, doing this also hinders your progress, because controlling the execution of your movements is what causes more microtears.
There are countless variations, with slower and faster tempos. They need to be prescribed by a qualified professional!
Focus on compound lifts and forget the trendy exercises
Please, I’ve said this many times, but it’s always worth repeating… lol. Don’t make things up or follow some influencer who kicks her leg in the air and says it’s good for your glutes…
Stick to the basics everyone talks about! Squats… lunges… leg press… stiff-legged deadlifts… and, if needed, one or two isolation exercises, okay!
Train well to build your glutes
When a person gains muscle mass, their basal metabolic rate increases—that’s the number of calories they naturally burn at rest—because the body needs energy to maintain a certain amount of muscle mass.
This means your daily calorie expenditure increases and, consequently, you’ll have more success reducing body fat. It’s that simple. And that’s not even counting the aesthetic benefits… a well-proportioned body is one that’s developed evenly!
So-called compound exercises involve multiple joints and several muscle groups, including the hamstrings.
I always repeat here on the blog how important compound exercises are. They should be considered the foundation of any workout for muscle growth.
With this information, have I convinced you to pay more attention to your hamstring workout?
