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I would save myself a butt load of time & headaches š¤Æ
Letās dive in:
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1) LAY OFF THE CARDIO!
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I know I sound like a broken record but Iāll just keep repeating myself until everyone gets it.
In order to build MUSCLE, you MUST prioritize WEIGHT training.
Excessive cardio will NOT build your butt, it will actually make it SMALLER!
2) IF YOU ARENāT FEELING THEM, YOU ARENāT GROWING THEM
Yes, I know that everyone heard about āglute activationā, yet most of you still arenāt doing it. (especially beginner).
Itās SO important to activate your glutes before all your lower body workouts.
All you need is a 5-10 minute warm-up/ band work
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3) RECOVERY
I know you all just wanna train glutes all day every day, BUT you CANāT do that.
You need at least 1-2 days rest in between. (My Glutes are on fire as we speak!)
It will vary depending on your training volume, style, genetics etc!
4) HAVE A PLAN
If your goal is to build a nice set of glutes you need to train them more than once a week.
One āleg dayā / week with your boyfriend isnāt going to cut it.
You need to strategically hit them 2-3x per week.
This is why it is important to have a well-structured plan..
Hit me up if you want to work with me on an 8 or 12-week coaching plan!
5) PROGRESSIVE OVERLOAD
You have to make sure you are constantly challenging yourself by increasing the weight, playing with the tempo (pause, pulse, isohold, 1 1/4 reps etc)
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