Booties are big business these days. Fitness trends come and go, but there will never be anything wrong with having a shapely behind. If you want to grow and shape yours, here are some of my favorite tips.
Train Them 2-3 Times Per Week
You can get results training your glutes just once per week, of course you can. However, many people get the best results when they train them twice, perhaps even three times. You just need to make sure that you’re giving your glutes a chance to recover in between these sessions, or you’ll break down your muscle rather than build it.
Get The Rep Range And Weight Right
It’s important to get the rep range and weight right if you’re going to build and shape your glutes. While doing bodyweight exercises such as squat jumps and lunges could potentially lift and shape your booty, if you want to grow it and shape it properly you need to add weights. Lifting heavy weights for around 8-10 reps is a good idea. You should find the weight challenging but not so challenging that you can’t finish. It’s a good idea to vary your weights and reps. You could even do a heavy, medium, and light day in your plan so you’re really mixing it up.
Glute Activation
If you want the very best results from your glute workouts glute activation is absolutely essential. Activation will make sure your glutes are all fired up and ready to go before you get down to your main exercises. Usually, you use no weight for activation. You simply perform a few simple exercises, such as glute bridges and donkey kicks until you can really feel it in your bum. This ensures that no other part of the leg is taking over and stealing the limelight!
Do The Right Exercises
The right exercises will totally depend on you. Some people have very responsive glutes, and any exercise for the leg gets them burning and growing. However, some people are more quad dominant and will easily grow huge quads but not make much progress with their glutes. Some people find that squats help their glutes fire, while others only feel it in their quads. There are so many exercises that are great for the glutes that aren’t squats, like walking lunges and glute bridges. Looking at sites like http://WorkoutTrainingReviews.com can help to inspire you. Activation, plus the exercises that you can really feel working is the best way to get them bigger and better!
Eat More On Glute Training Days
Eating more on glute training days is good for a number of reasons. As the glutes are the one of the biggest muscles in the body, eating more on these days mean you nourish your body and send more junk to that trunk. You need more energy on glute training days too, so it only makes sense. You could call it carb cycling, as explained here dailyburn.com/life/health/carb–cycling-meal-plan/. If you’d prefer to be more consistent each day with what you eat, that’s fine too. You could maximize your results by having an occasional cheat meal on your heavy glute training day! Starving yourself while training glutes will not get you very far at all.
Hope my tips help you grow the glutes you’ve been dreaming of!
Make sure to connect with me for more tips, workouts & advice:
Twitter – @missads1981
Instagram – @missads1981
YouTube – https://www.youtube.com/user/missads1981
Pinterest – https://www.pinterest.com/jerseygirltalk/
Facebook – https://www.facebook.com/jerseygirltalk
Vine – https://vine.co/MissADS1981
Connect with me on social media:
