How to Grow Your Glutes 101

Need some tips or advice to putting on some lower body mass or lifting up your booty? here are some tips. There are two really important things to know when growing your glutes. These key aspects are mind-to-muscle connection and diet.

First, mind-to-muscle connection occurs when you really feel the repetitions and can control the contraction of your glute muscle to move the resistance. Using activation and isolation exercises will help you to make this connection. I suggest low weight/high repetitions to start. Adding heavy weight/high repetition routines later will be important, but only body weight is necessary to start. Glute activation and isolation exercises can include glute floor bridge, side lying clams, and kickbacks.

Next, when it comes to diet, a caloric surplus is necessary for growth. You can think of calories and food as the bricks and mortar of your muscles. Just as you need bricks and mortar to build a building, you need food to build your muscles. Timing your eating around your heavier workouts and recovery days will be most beneficial to muscular growth. The right supplements, timed correctly, also helps, but that is a separate discussion.

It will take time to see results so, take measurements and pictures on a routine basis, every three to four weeks, for example, and give yourself at least three to four months to start to see results.