2 Simple Tips for a Better Behind
Here are my top tips for growing those glutes and building the shapely butt you’ve always desired.
It’s the thing on everyone's mind when “those” fit people walk by in their tight jeans, or workout pants:”
“How do I get a butt like that?”
No-one asks the question, but everyone is thinking it. What on earth are they doing differently to get gains like THAT!?
Well, wonder no more! I get the question a lot, and to be honest, I don’t think twice about spilling the secrets.
Here are my top tips for growing those glutes and building the shapely butt you’ve always desired.
Everyone can try these tips, they’re not just for those experienced lifters, so let’s get moving and build some GLUTES!
Tip #1: Focus on these lifts
My first tip is to lift heavy and focus on these three major lifts: hip thrust, Romanian deadlift and Bulgarian split squat.
Mastering these three lifts will target your glutes and posterior chain and they’re so easy to master.
Start with the deadlift and work your way through to the Bulgarian squat.
Each of these exercises together will hit all of your glute muscles (yes, there are three), helping you gain both size and shape, but you have to lift heavy.
Of course, heavy is different for everyone, so make sure you use a weight that means you struggle at the 12th rep.
If you find more than 12 reps easy, you’re not lifting heavy enough! Your butt won’t change without challenging weight, so don’t be afraid to LIFT.
Tip #2: Stop always dieting
Muscles need fuel to grow, really. I wouldn’t tell you to toss out the deficit if I didn’t mean it, but its true.
You need to be eating in a surplus in order for your muscles to grow, especially big ones like the glutes.
This doesn’t mean you go and stuff your face everyday, eating nutritious food is still important, you just shouldn’t diet aggressively.
I wouldn’t worry too much about weight gain either — because I know that is what some of you are thinking.
If you lift heavy and are gaining strength in your lifts each week, than your fuel will be doing just that; fuelling your workouts!
There really not THAT much to building a better behind.
Put these tips together and you’ll have a grand time building those posterior muscles of yours.
As a bikini competitor it is crucial I make the most out of every single lift, so these have been my top tips to pass on to you!
Try them out and check back in a few months. Let me know how you’ve gone, I’d love to know if these tips helped you reach those glute gain goals!
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