If you’re hoping to build strength in your glutes and develop an apple bottom, carve out some time from your schedule for high-volume workouts that feature multi-joint, lower-body exercises. To build size in your backside, your workouts need to overload or break down your glute muscles. As your tissues heal, they’ll simultaneously get bigger. Plus, be sure you’re getting enough protein and calories to fuel your muscle-building aspirations.
Exercises for Your Bottom
While multi-joint exercises involve numerous muscle groups, they’re the most effective when it comes to building mass. Lunges, squats, step-ups, deadlifts and kettlebell exercises require the contribution of muscles in your legs, but your glutes take on the majority of the load. Pick three to four lower-body, multi-joint exercises to include in each workout. Choose from front lunges, back lunges, walking lunges, back squats, front squats, dumbbell squats, front step-ups, lateral step-ups, deadlifts using a barbell or dumbbells, and kettlebell swing.
Right Amount of Sets and Reps
To overload and break down your glutes, the three to four exercises need to be done at a high volume. This means performing multiple sets of a relatively high number of reps. Perform three to six sets of six to 12 reps of each exercise. Pick a weight that allows you to do six reps, but makes it nearly impossible to do more than 12. A shorter rest time between sets and exercises will help fatigue and break down your tissue, so allow your muscles just 30 to 90 seconds of recovery before you jump into the next set of exercise.
A Proper Training Schedule
Although you want each workout to completely fatigue and overload your glutes, your muscles should be given an adequate amount of time to fully recover in between workouts. Because tissue building occurs during the healing process, the time between your workouts is just as important to effectively building up your bottom as your workouts themselves. If you work out again too soon, you'll limit your size gains. Give your glutes 72 hours, or two complete days off, in between training sessions. This means you could work out two days per week, such as on Tuesdays and Fridays.
How and what you eat will make an impact on the effectiveness of your glute-building training program. Muscle building requires energy and protein, so adjusting your eating habits to make sure you’re getting enough of both will help you succeed. Too much of either, however, will cause you to put on fat rather than muscle. Take in 0.65 to 0.8 g of protein for every pound that you weigh everyday. If your weight has held steady over the last few months, it means you’re taking in about the same number of calories that you’re burning and you should increase your intake slightly. If this is the case, bump up your calorie intake by about 250 calories.
- American Council on Exercise: What Exercises Should I Perform if I’m Trying to Gain Weight?
- American Council on Exercise: When Strength Training, is it Better to do More Reps with Lighter Weights or Fewer Reps with Heavier Weights?
- ExRx.net: Hip Exercises
- National Strength and Conditioning Association: Strength Training for Muscle Building
- Photo Credit Wavebreakmedia Ltd/Wavebreak Media/Getty Images
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