raining the glutes properly is an art, we break down the steps you need to take to do it properly.
When it comes to not being able to build a bum most women will blame bad genetics.
These two simple steps will have you looking incredible in no time
- Exercise Selection
The muscles in the glutes cause hip abduction and extension therefore it’s important to pick exercises that utilise these movements.
When building a programme to build strong glutes you need to make sure you pick an exercise from each movement pattern and lift between 8-15 reps for 4 sets with perfect form.
A: Bridge- Barbell glute bridges
B: Knee Dominant movement- Barbell squats, lunges or split squats
C: Hip Hinge- Barbell Deadlift or Romanian Deadlift
- The Correct Nutrition
Even with the perfect training programme if your nutrition isn’t on point you will not maximize progress. There are two main things to focus on.
– Adequate protein intake- To build muscle or maintain muscle while dieting it’s vital you eat enough protein. 2-2.2g per kilo of bodyweight per day is the goal. Spread this across 4-6 meals. This includes protein shakes.
– Eating enough calories- A lot of women will be eating way too little calories and are in a constant calorie deficit. You will never build a bum this way. A good goal number of calories would be 29 times your bodyweight in kg. e.g. 60kg x 29 = 1740 calories. This would put you at maintenance. If you are putting on weight too quickly reduce your calories by 200 from Carbohydrates.
Conclusion
To Build a bum you need to.
- Make sure you bridge, hip hinge and squat/lunge.
- Lift 4 sets of 8-15 reps for each exercise
- Eat 2.2g of protein per kg of bodyweight
- Start at maintenance calories 29 x bodyweight in kg.
- Enjoy the sexy new you 😉
