After my pregnancy I felt a little discouraged that all the hard work I had put into growing my glutes was gone (Well not all of it but it feels that way so let me throw myself a pity party). But I’m going back to work growing my glute muscles and dragging my poor sister along with me with my new glute targeting program. Let me tell you the basics to building that peach.

1.) Progressive Overload

Progressive overload is gradually increasing difficulty or intensity over time. The best way to do this is usually going to be by increasing your weights so your maxing out after 6-8 reps each set. If you’re using a zero equipment method, this may mean adding more reps, sets or choosing a more difficult exercise that targets the same muscles.

2.) Nutrition

In order to build muscle you need to eat in a calorie surplus. I don’t really recommend trying to cut calories or carbs while you’re trying to build a butt. High protein is a MUST to repair your glute muscles after a workout.

3.) Rest days

As mentioned above, your glutes need time to repair after your workout, this means that you shouldn’t work them out every single day if you’re trying to build a butt. 3-4 days a week is perfect.

4.) Sets

You need to be doing about 36 sets of glute targeted exercises per week to grow your glute muscles.

5.) The right exercises

All too often we think we’re working our glutes when we’re really working our quads or hamstrings. There are many exercises that need modification (Such as Bulgarian Split Squats) in order to be glute focused instead of quad focused.

That’s it. Those are the very basics of how you can build a booty. If you’re looking for support in the form of a personal trainer and nutritionist, feel free to contact me from my contact page and I will reach out to you.

Happy Glute Growing babes!