Top tips for building the glutes you want
If you were to ask me ‘what were the top questions you receive on your fitness and competition journey?’, I would have to say, questions about glutes is a definite theme!
There is so much information out there, but you want to my top tips to shape the glutes? Stay tuned! they’re just below:
Workout the ENTIRE glute muscle group
You want to strengthen all three of the glute muscles and the only way to ensure you do that is to vary your exercises. There are three important muscles to target; gluteus maximus, gluteus medius, gluteus minimus. There are so many ways you can hit all three, but these are my favourite exercises — for maximus, step ups, lunges rand squats really hit the spot. The medius is a bit different and I love using the lying leg plank to target it (works your abs too!) The Gluteus minimus is easy to train if you focus on abductor lifts (machine or cable) and side bridges. You’ll be burning up calories and growing your glutes in no time.
Target glutes 3 times a week
You want a muscle to grow, right? In order for it to do that, you have to keep straining it and keep the muscle challenged. Try training glutes three times a week, whether that’s one targeted day, and two days where you add on extra glute exercises at the end of your other weights workouts, or 3 days entirely for glutes is up to you. I personally train them twice as an isolated muscle group and once with a full legs workout. So long as you are hitting the entire glute muscle group, you’ll be well on your way to the peach you want!
Eat right!
You can’t expect to see progress without adjusting your nutrition — unfortunately the two go hand in hand if you’d like to see big results! Many people (females especially) are unaware they are not eating enough to grow muscle. You might be under-eating, so be sure to check your required calories for the amount of activity you expect to be doing. I have always used Katy Hearn’s calculator. It is very detailed and easy to follow if you need guidance on how much food to eat when you’re weightlifting.
I hope these tips help you grow the peaches you’ve been looking for! If you’ve got any tips and tricks that have worked for you, let us know in the comments. I’d love to hear from you.
With My Muscle Chef, eating healthy is no longer a struggle. We provide the best tasting muscle building and weight loss meals available on the market, with the convenience of home delivery. Perfect for athletes, fitness junkies, bodybuilders or anyone looking to stay in shape. Order yours today.
