When it comes to training glutes the main factors influencing the appearance are: 60% genetics, 20% nutrition and 20% training. Genetics plays a huge role in your glute appearance however don’t let that disheartened you, you can’t control your genes but you can change your mindset. With both nutrition and training you will be able to change the appearance of your glutes and grow that booty!
The first part of growing your glutes is glute activation. Glute activation involves activating the glute muscles before any major leg/glute exercises, basically a warm up for specifically your glutes. If your glutes are not warmed up and prepared, other muscles will compensate and work instead of your glutes. This is one of the main reasons as to why people don’t seem to be getting the results they would like to see. Activation is not a workout, it is just a warm up and you should get your glutes fired up and ready to work. This can be done with or without a resistant band, however adding a resistant band will add that extra burn, try these exercises: donkey kick, fire hydrant, glute bridge and clams.
Secondly your training style has a big effect on growing your glutes. Learning how to change the reps, ranges, weights and tempo of your exercises will make a huge difference and keep them gains coming through. The FITT principle helps to create a workout plan that will be more effective in reaching your fitness goals, FITT stands for frequency, intensity, time and type.
Progressive overload simply means you must continue to make your muscles work harder than what they are used to. If you don’t progressively overload the muscles by forcing them to do more than they are accustomed to, then they will have no reason to make further adaptations. After a certain amount of weeks on the same weight and reps (usually around 4) your muscles become unreceptive and make no changes, when building muscle progressive overload is so important.
Lastly nutrition, you could be following all the right steps in the gym, however if your diet is not correct then you will not obtain the results you want. Your diet needs to be consistent of all 3 macronutrients: carbohydrates, protein and healthy fats. A lot of the time you are not consuming enough food and also not enough protein, which is needed for muscle repair and growth. Remember nutrition is a massive part in growing your glutes!
Check out my guide All Things Glutes: