We are searching data for your request:
Upon completion, a link will appear to access the found materials.
Although men naturally possess greater levels of testosterone and growth hormone and can thus develop more significant muscle definition more quickly, both sexes can increase the size of their glutes with an appropriate weight-training program. Lifting to build muscle involves high-volume workouts, meaning you perform numerous exercises for each muscle group you're targeting, and complete a relatively high number of sets and repetitions of each exercise. Apply this training principle to exercises that specifically target the buttocks area to effectively build muscle and weight.
Complete your glute workout two days per week. Schedule two days of rest between each session so that your muscles can recover and heal. Appropriate schedules would be Tuesdays and Fridays or Mondays and Thursdays.
Complete three to six sets of six to 12 repetitions for each glute exercise assigned. Dr. Helen M. Binkley of the National Strength and Conditioning Association states that this high-volume training stimulates increases in muscle size.
Perform deadlifts during each workout. Stand in front of a barbell on the floor with your feet shoulder-width apart. Squat down and grip the bar with your hands placed shoulder-width apart and your palms facing your thighs, and then return to a standing position. The barbell should be hanging down in front of your thighs. Keep your head up and back straight as you bend forward at the waist, lowering the barbell toward the floor. Allow your knees to bend just slightly. Continue down until your back is parallel with the floor, and then extend back up to the starting position.
Complete back squats in each session. Place a weighted barbell on the back of your shoulders and position your feet so that they're just barely wider than your shoulders with your toes pointed slightly outward. Keep your back straight and head up as you push your hips back and bend your knees. Lower yourself until your thighs are parallel with the floor, and then extend your legs and hips to return to a standing position.
Incorporate walking lunges into each workout. With a weighted barbell on the back of your shoulders, take a large step forward with one foot. Once it's planted, keep your torso erect as you lower your back knee toward the floor. Stop your knee just short of touching, and then drive off your back leg to bring it up to meet your front leg and return you to a standing position. On the next repetition, step forward with the opposite leg.
Complete a glute bridge. Lie on your back with your knees bent and feet on the floor. Place your hands down on the floor next to your sides. Drive through your heels and push your hips up off the floor as high as possible. Hold your hips at the top position for a moment, and then control them back down to the floor.
- Use an appropriate amount of weight for each exercise to overload your muscles. Lighten the weight you're using if you're unable to safely complete six repetitions; increase the weight if you're able to complete 12 or more repetitions with ease.