1. Prioritize Protein
There's a reason it's number one. Protein is the most important macro when it comes to building muscle tissue. Why? Because protein is made up of amino acids that are needed to repair and build muscle tissue. If you think of muscle as a wall, each brick in that wall is a protein. When we workout those bricks are damaged and to re-build our wall higher and stronger we need more bricks (proteins).
2. Sleep. sleep. sleep...
Not only does getting enough shut-eye at night time improve your mood and well-being, but it will also play a huge role in repairing those glutes after a hard workout. Aim for 7-9 hours a night of quality recovery sleep.
3. Train hard
Give your glutes a reason to grow. Hit them hard and hit them often. Training glutes once a week won't cut it for most women. Up the frequency of your glute training and watch those glutes grow. Hitting glutes between 2-4 times seems to be the sweet spot for most women. See what works for you and go with it.
4. Hit your Glutes from different angles
To hit your glutes from different angles it is first good to look at the different planes of motion to be able to attack your glutes from all angles.
Sagittal plane: This plane divides the body into left and right halves
Exercises - Think of movements that do not have much side to side action, such as deadlifts, squats, and hip thrusts.
Frontal plane: This plane divides the body into front and back halves
Exercises - Lateral movements such as banded lateral walk, these exercises will target the upper glutes
Transverse plane: This plane divides the body into top and bottom halves
Exercises - Think of rotational movements, swinging a bat, or for your glutes banded hip external rotation.
5. Use a variety of exercises
This ties in with #4 as well. Now that we know to hit the glutes with different angles we can choose a variety of exercises that will best promote hypertrophy of the glutes.
How do we do this?
First, let's look at the different Mechanisms of hypertrophy.
Mechanical Tension: Lifting heavier over time, Progressive overload.
Metabolic Stress: Lifting with higher reps, the Pump
Muscle Damage: Focusing on the concentric and eccentric contractions to create micro-tears in the muscle fibres.
Now we can plan out a variety of compound, isolation, accessory and bodyweight movements that will align with the mechanisms of hypertrophy. For example, the compound movements can be performed with higher weight and lower reps while the accessory exercises can be performed with higher reps with a lower weight.
6. Don't forget the basics
(Video - Barbell Sumo Deadlift)
If you look at Instagram you will see tons of different glute exercises. Lots of them are great and all have their place and time within a program. However, don't forget the basics, Hip thrusts, Deadlifts, and Squats are excellent when it comes to growing the glutes and these exercises will work many other muscles at the same time. You can also load up the weights nicely which will give your glutes that well-deserved mechanical tension and progressive overload that they crave to grow.
7. Burn it out, baby!
Burnouts are awesome. Usually performed at the end of a workout as one last push before you finish. Burnouts are excellent when combined with supersets, giant sets, or drop sets, they are high rep and will pump a lot of blood into your glutes. Why are burnouts so good? Because they work on other mechanisms of hypertrophy (muscle growth) such as metabolic stress and muscle damage, both will help you grow those glutes.
8. Have a Plan
This could also be number one. With no plan in place, you may have a good workout here and there but to see consistent growth with your glutes you need a proper program to follow. You need to have your nutrition in check, are you eating enough for growth to take place? Are you training other body parts as well? Having a plan will allow you to track all the workouts, weights, reps, and sets you perform week by week, this is important for when you start to plateau you will be able to change up your program and get back on the glute gains train.
Need a plan to grow your glutes?
Check out our 6 Week Ultimate Booty Program, all the tips to grow your glutes above are all incorporated into the program in the Educational guide, which covers hypertrophy, common mistakes when training glutes, nutrition, calculating macros based on your goal, glute anatomy, and much more. We are including both the Gym and Home programs for the price of one, 6 weeks for each program. Every exercise has videos and descriptions on how to perform the exercise with proper form.
Wishing you all the success with your fitness goals in 2021! Stick to it, consistency is key. It's time to take your glute training to the next level in 2021.