By WNBF Pro Steph Noble
Building a strong and aesthetically pleasing set of glutes is a common goal among physique competitors and bodybuilders. The glutes, are made up of the: gluteus maximus, gluteus medius, and gluteus minimus, are not only important for aesthetics, but also play a crucial role in overall lower body strength and function. The gluteus maximus for example is one of the biggest and strongest muscles in the body.
One of the key principles of building a strong and aesthetic set of glutes is the use of compound exercises. Compound exercises are exercises that work multiple muscle groups at once, such as the squat and deadlift. These exercises are important because they allow for the most muscle activation and overall stimulus, leading to the greatest muscle growth. So not only are they important for your glutes, but overall development. Another important factor to consider when building a strong and aesthetic set of glutes is genetics. Genetics play a large role in the shape and size of your glutes, as well as the ease with which they can be developed. Some individuals may have a natural predisposition to having a larger and rounder set of glutes, while others may have to work harder to achieve the same results. Fitness isn’t fair or equitable like that, but it doesn’t mean you shouldn’t work hard to build your own great glutes. There are several key exercises that all physique competitors and bodybuilders should include in their glute training. These include the squat, deadlift, hip thrust, and glute bridge. These exercises are proven to be highly effective in activating and building the glutes.
Don’t forget to do the big lifts girls
One of the key principles of building a strong and aesthetic set of glutes is the use of compound exercises. Compound exercises are exercises that work multiple muscle groups at once, such as the squat and deadlift. These exercises are important because they allow for the most muscle activation and overall stimulus, leading to the greatest muscle growth. So not only are they important for your glutes, but overall development. Another important factor to consider when building a strong and aesthetic set of glutes is genetics. Genetics play a large role in the shape and size of your glutes, as well as the ease with which they can be developed. Some individuals may have a natural predisposition to having a larger and rounder set of glutes, while others may have to work harder to achieve the same results. Fitness isn’t fair or equitable like that, but it doesn’t mean you shouldn’t work hard to build your own great glutes.
When it comes to sets and reps, it is important to vary your training. For building muscle mass, it is recommended to perform 3-5 sets of 8-12 reps, with a heavier weight, which should be something around 70 to 80% of your maximum. For toning and definition, it is recommended to perform 3-4 sets of 12-15 reps, with a lighter weight, usually around 55 to 70% of your maximum. Lifting heavier weights is also recommended and athletes should spend some time in strength training phases performing between 3 to 5 sets per exercise between 2 to 6 reps at weights between 85 to 95% of their maximum. To maximise results athletes should look to preform between 9 to 15 sets per week for exercises that train their glutes. Programs that last between 6 to 12 weeks which focus on different rep ranges are also recommended.
Here is a 4-week training plan that you can use to help build your glutes:
Week 1: Day 1: Squat – 3 sets of 8-12 reps Day 2: Deadlift – 3 sets of 8-12 reps Day 3: Hip Thrust – 3 sets of 8-12 reps
Week 2: Day 1: Squat – 4 sets of 8-12 reps Day 2: Deadlift – 4 sets of 8-12 reps Day 3: Glute Bridge – 4 sets of 12-15 reps
Week 3: Day 1: Squat – 5 sets of 8-12 reps Day 2: Deadlift – 5 sets of 8-12 reps Day 3: Hip Thrust – 5 sets of 12-15 reps
Week 4: Day 1: Squat – 3 sets of 8-12 reps Day 2: Deadlift – 3 sets of 8-12 reps Day 3: Glute Bridge – 3 sets of 12-15 reps
It’s important to note that this is only a sample plan and should be adjusted to fit your individual needs and fitness level. It’s also important to make sure to warm-up properly before each workout and to give your body enough rest and recovery time.
It’s important to note that this is only a sample plan and should be adjusted to fit your individual needs and to warm-up properly before each workout. Rest times between sets should vary with longer rest periods for the heavier sets compared to shorter periods between higher rep sets. Other exercises such as lunges, kickbacks and single leg leg presses, goblet squats, stiff leg deadlifts and front squats can also be useful additions to a glute routine. Variations which involve bands, and cables can also help you get the most out of your training.If you like this article and you think that we can help you at ProPrepCoaching building your glutes, then hit that sign up button today.
