Having a big perky peach isn’t just about doing a thousand squats a day. Sure, squats are helpful, but that’s not all it takes. To really build up some glutes you need to put in a little more work. These five tips will help you on your way to having a booty that rivals Beyoncé’s.
In order to build muscle (otherwise known as hypertrophy), you need to build up your rep count. Just like developing strength or power, your body responds best to a number of reps and a specific weight; studies have shown that a rep count of 10-12 reps per exercise, per set is the best formula for building up muscle. The key for maximum effectiveness? The weight. Your muscles should be on FIRE by the end of the set.
Your muscles need to be pushed in order to grow. Lighter weights will improve your muscular endurance, but heavier weights will build your muscles. So, if your goal is to build your glutes, you need to kick your butt! Find a weight that you can maintain good form with, but that burns you out by the tenth or twelfth rep. Rest for one or two minutes, then repeat.
When we lift heavier weights our nerves activate more muscle fibers, which causes micro-tears in the muscle. Your body then repairs these micro-tears, building on the already existing muscle. If your weights are too light, there will be fewer microtears and the muscles won’t grow as much.
You may think that squats are the best way to work on your booty. While they are very functional in building up the glutes and an important movement to incorporate into a workout regimen, it’s actually deadlifts that give you an extra boost to improve that peachy look. When performing a deadlift, remember to keep your back flat and your core engaged. Use your glutes to lift the weights and bring your hips forward.
A superset involves combining two different exercises with no rest in between. This quick change rests one set of muscles while engaging different muscles for another. This can be used to speed up your workout but also to really work the muscles. Try it during your next workout. First, perform larger and heavier lifts, like deadlifts which work your gluteus maximus, followed immediately by banded lateral steps, which work your glute medius and hip abductors. The lighter exercise still works and develops the muscles, but is easier to maintain good form throughout the set.
In order to build muscles, they need to be fed. Increasing your caloric intake will give your body the fuel it needs to help the muscles recover. Now, increasing your calorie intake may sound scary because it can mean putting on weight, but not if you train appropriately. Try increasing your intake of nutrient-dense foods.
A clean bulk of eating healthier foods will help you keep your tummy tight, whereas a dirty bulk — cheeseburgers and pizza galore — won’t. You’ll be able to utilize the majority of those nutrients in the extra calories to build your booty.
Maddy has worked in the health and fitness industry for 5 years. She has a bachelors in Exercise Science and has recently received her Masters in Exercise Physiology. She has worked with a wide demographic of clients as a Personal Trainer and loves helping people reach their goals and continue to grow. She is an outdoor enthusiast and dedicates her workouts to rock climbing, hiking and whatever new experiences may come her way.
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