YOUR GUIDE TO GLORIOUS GLUTES
Following a structured program will not only assist in keeping you motivated but it can help keep you accountable.
When selecting a workout program ensure it follows the principle of progressive overload.
When selecting a workout program ensure it follows the principle of progressive overload.
This principle involves increasing the difficulty of the workout through load, frequency or repetitions overtime as you adapt to the stimulus.
The frequency in which you can train your glutes is dependent on a variety of factors such as individual muscular recovery (largely based on genetics), the type of exercises you are performing and your current fitness/strength level. With that being said, you can train anywhere between 2 - 6 times per week.
With high frequency training I believe it is best to change up the workout types.
On non-consecutive days, you can perform exercises which are more taxing on your muscles such as barbell squats, deadlifts etc. and perform lightweight/resistance band workout in between strength sessions to continue to work the muscle but still provide sufficient recovery.
I find having a mixed program including heavy weight, low rep sessions followed by high rep, light weight and isolation exercises is one of the most efficient ways to build well rounded glute muscle.
On non-consecutive days, you can perform exercises which are more taxing on your muscles such as barbell squats, deadlifts etc. and perform lightweight/resistance band workout in between strength sessions to continue to work the muscle but still provide sufficient recovery.
I find having a mixed program including heavy weight, low rep sessions followed by high rep, light weight and isolation exercises is one of the most efficient ways to build well rounded glute muscle.
Starting each leg day session with a quick glute activation routine is a great way to establish a mind-muscle connection and a good warm up.
As our glutes are our largest muscle, most of our power comes from our posterior chain so it is very important to use these muscles to their full potential during exercise.
Protein is an important component of a healthy balanced diet and assists in the
promotion of muscle growth and recovery.
Protein is used by the body to build, repair and maintain muscle tissue. Sufficient protein intake is essential for muscle development and it is therefore important
that you consume adequate amounts of protein when striving to develop your glute muscles.
As a general guide you would aim for 1.5 - 2.2 g of protein per kg of bodyweight.
As our glutes are our largest muscle, most of our power comes from our posterior chain so it is very important to use these muscles to their full potential during exercise.
Protein is an important component of a healthy balanced diet and assists in the
promotion of muscle growth and recovery.
Protein is used by the body to build, repair and maintain muscle tissue. Sufficient protein intake is essential for muscle development and it is therefore important
that you consume adequate amounts of protein when striving to develop your glute muscles.
As a general guide you would aim for 1.5 - 2.2 g of protein per kg of bodyweight.
Rest and recovery is an essential component of any exercise program. Recovery assists to improve performance and allows time for our body to heal itself in preparation for the next training load. Not only does it allow your body to repair damaged tissue from training but it also allows your body time to adapt to the workouts and replenish your energy for your next training session.
Looking for more support to kickstart your glute building journey?
Looking for more support to kickstart your glute building journey?
REBOOT it. 6 Week Challenge is a strength based program focusing on
lower body strength and creating glorious glutes.
Our REBOOT it. Challenge offers Gym Programming or Dumbbell Only Training options!
REBOOT it. Workout Schedule:
2 x Lower Body Strength Workouts
2 x Full Body Strength Workouts
1 x OPTIONAL Booty Maintenance Session
1 x OPTIONAL HIIT Workout
Our REBOOT it. intake is NOW OPEN!
Challenge starts Monday 11th July
lower body strength and creating glorious glutes.
Our REBOOT it. Challenge offers Gym Programming or Dumbbell Only Training options!
REBOOT it. Workout Schedule:
2 x Lower Body Strength Workouts
2 x Full Body Strength Workouts
1 x OPTIONAL Booty Maintenance Session
1 x OPTIONAL HIIT Workout
Our REBOOT it. intake is NOW OPEN!
Challenge starts Monday 11th July