Glutes don’t grow overnight or in a few weeks. It takes time, consistency, a solid training program and lots of FOOD.
Here are my top tips for glute growth:
* HEAVY DAMN WEIGHTS! Your booty band workouts are only activation drills and they will not magically switch on and grow your glutes. This is not to say glute activation drills are useless - They are awesome, but they are not enough to achieve the growth you want. So by all means do your banded lateral walks, kickbacks and clams, but in order to develop your glutes, your focus should always be on HEAVY glute bridges, hip thrusts and DEEP squats. Bottom line is you need to use weights that are heavy enough to potentiate a muscle. Progressive overload compound lifts > isolation exercises.
* EAT! You can’t grow if you’re not fueling yourself with enough food. This is not to say you can eat whatever the hell you want, you need to know your macros, eat more, eat right and eat to build. When I'm in my "building" phase, I sometimes eat over 300 g carbs and 2,200+ calories a day.
* STOP WASTING YOUR LIFE AWAY ON THE TREADMILL OR THE STAIRMASTER. Too much cardio will only eat away your glute gains.
* FREQUENCY & CONSISTENCY. I train glutes 3x a week. Don’t expect results by doing one lower body day a week or 10 mins of booty band drills at the beginning or end of workouts.
YOUR PHYSIQUE ISN’T LIMITED TO YOUR GENETICS. There is no goal that cannot be achieved with hard work and consistency.
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