How to grow your glutes🍑 pictures are 3 years apart
My top tips!
➡️ Right technique + mind-muscle connection -Focus on really working your glutes when training them. Not your lower back and not your quads. ➡️ Glute activation
-before doing the big lifts (squats, deadlifts, even Hipthrust) you should activate the glutes with light (bodyweight, miniband) exercises. This way your glutes will rather do the work during those big lifts rather than your lower back, quads..
➡️ Progressive overload
-you should get better with your training. It can be either higher weight, less rest, more reps, slower reps, more intensity. Just progress over time.
➡️Variation -The Glute Muscle has a lot of different functions, so you have to do a variety of movements to train it in all it’s functions for optimal growth.
Also the Glute muscle consists of half slow twitch fibers and half fast twich. So you must train it heavy and light to hit all the fibers
➡️Eat enough -being in a permanent calorie deficit can hinder your glute growth. Make sure you give your body the right nutrients ➡️Training frequency -if you want your 🍑 to improve, training it once per week isn‘t enough. The 🍑 is one of the most stubborn muscles to make improvements. Try training it 3x weekly with different intensity to see real and faster changes