(free downloadable Glute Focused Leg Day routine included!)
Author: Maggie Geil, Lift With Mags
NASM CPT, Bodybuilding & Resistance Training Specialist
4 Minute Read
I'd like to start off by saying that wanting to grow a particular muscle, whether it be your chest or your glutes, does not make you less of a weightlifter or person.
Now that may seem like a random way to start off this post, but I think it needs to be said.
In our society today, we place so much emphasis on the shallow aspects of our physiques, relating them to deeper reasons as to what kind of person we are based on what our body looks like or what we want it to look like. But let me be clear in saying that wanting a specific body type does not make you a lesser, more shallow person. If you want a phat a$$ then lets do it! If you want a bigger chest and bigger arms, awesome! If you don't, that's great! Just don't judge others for what they want to achieve in the gym or in life in general. It all comes down to what makes you feel the most confident in your skin. We're all just here trying to better ourselves, so if it doesn't relate to your body goals, just stop talking about others bodies all together.
So with that being said, let's talk about how to grow those glutes!!
(make sure to download my free Glute Focused Leg Day routine at the end!)
Tip #1) Focus on Compound Lifts
Compound lifts refer to a lift that works multiple muscle groups in the same movement. Examples would be squats, deadlifts, hip thrusts, lunges, bench press, etc. The reason this is the first tip is because compound lifts are going to be where we can lift the heaviest and increase muscle fiber recruitment most efficiently.
Combining compound lifts with accessory / isolation movements is the best way to see overall muscle growth, but one without the other proves to be an incomplete program and can lead to muscle imbalances if not programmed properly.
Tip #2) Progressive Overload
What is progressive overload? Well, simplistically, it is the principle of adding intensity or volume as the program progresses; essentially, progressively overloading the muscular demand of lift.
The most common way to implement progressive overload in your training is to increase the weight of your lifts each week. For example, if this week you did 135 lbs on your squat for 8 reps, next week you would try to do 140 lbs for the same amount of reps.
However, this is not the only way to implement progressive overload. As we increase the weight each week, the less reps we will be able to do until our body adapts to the demand. So increasing the weight each week trying to stay at that same rep count will prove to set a ceiling and may lead to a strength plateau. Therefore, knowing all the tools available will help you keep progressing without hitting a plateau.
Other ways to implement progressive overload:
changing rep range but keeping the same weight
adding another set at same weight and rep count
changing the tempo of a lift
implementing drop sets or pyramid sets before increasing weight for all sets
Tip #3) Eating Enough to See Growth
As someone who has dealt with body image issues her whole life, I understand the hesitation with eating more. However, when I educated myself and learned how many calories my body needs and burns just by existing, this changed my perspective on food altogether.
Our bodies burn calories just keeping us alive, so if we're not meeting that caloric need for our body to function and then tasking it in the gym, we're doing more damage than good. So, to find out how many calories your body burns at rest we need to find out your Basal Metabolic Rate (BMR). There are various online calculators that can help you determine this number, The mathematical formula for this is known as the Harris-Benedict Equation:
For men: BMR = 66.5 + (13.75 * weight in kg) + (5.003 * height in cm) - (6.75 * age)
For women: BMR = 655.1 + (9.563 * weight in kg) + (1.850 * height in cm) - (4.676 * age)
After determining our BMR we need to factor in our activity level. This is known as Total Daily Energy Expenditure (TDEE). Using the BMR we calculated above, multiply by your activity level:
Sedentary (little or no exercise): calories = BMR × 1.2
Lightly active (light exercise/sports 1-3 days/week): calories = BMR × 1.375
Moderately active (moderate exercise/sports 3-5 days/week): calories = BMR × 1.55
Very active (hard exercise/sports 6-7 days a week): calories = BMR × 1.725
If you are extra active (very hard exercise/sports & a physical job): calories = BMR × 1.9
Please remember, these equations help determine your MAINTENANCE CALORIES only! This number gives you a guideline for how much you should be fueling your body to maintain your current physique.
For more specific help with altering body composition (muscle gain, body fat loss, weight loss) please get personalized help from a Personal Trainer like myself, or see a Registered Dietician for a specific meal plan.
My whole purpose with starting this business is to help others and share information. I want to help you get to your goals in a safe, scientifically sound, efficient way. So if there is anything you're struggling with or are ready to partake in a Personal Training program, visit my One-on-One Personal Training page and find the commitment that works for you!
Information is power, and I want my clients to feel empowered and confident! So as a thank you for reading this blog, here is a free downloadable Glute Focused Leg Day routine!
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