Hey ladies! If you focus on training your glutes, you’ll get a whole body’s worth of benefits! Here’s the best way to a better rear end and a more aesthetic physique.
No ifs, ands, or buts: If you want a nice butt, you must train for it. If an Olympian wants to be the fastest swimmer, longest jumper, or most precise marksman, she has to train for it. The swimmer isn’t going to swim twice per week, then head over to the archery range a couple times, and follow it up with a few hours of sprint drills. She’s going to swim until mastery is achieved.
The rules are no different when it comes to building a strong, round pair of cheeks. But there’s an additional upside here: Prioritize butt-building—namely getting your glutes beastly strong—and your entire body will look incredible.
For that reason alone, it’s almost your duty to train that booty, and train it well. Here’s how to build stronger glutes and get that desired physique:
PICK WELL FOR YOUR POSTERIOR
Set up your workout regimen to directly correlate with the outcome you want. If you want a better booty—and more important—a better body, you need a program that matches that goal. Sounds simple, but so many workouts performed by women are way off the mark, even when they are designed specifically for women. Don’t even get me started on the typical “bro-gram” that many women do in the gym.
Glute building is different than powerlifting. Muscles don’t know weights, they respond to mechanical tension, metabolic stress, and muscle damage. It’s not about how much weight you can move, it’s about how much weight you can move with the glutes. Having said that, the stress you apply to your glutes needs to increase over time, whether that’s weight, time under tension, volume—whatever. You won’t improve your glutes if they never have to adapt to new stimuli.
BETTER GLUTES TRAINING REGIMEN
Put together a workout to help you get started. Note that 66 percent of the exercises target the glutes from multiple angles. The remaining percentage involves compound upper body exercises.
For best results, do a full-body workout that includes some glute work four times per week.
Don’t focus on how long you train, but how efficiently. A typical training session can last between 45 and 60 minutes. Don’t let this year pass you by. Control your health and wellness. We have one life. Lets make the most of it! Never stop! Never settle.
But all of this is just advise. You can do whatever the fudge you wanna do 🙂
Keep growing strong,
Crystal aka Barbell Barbie.NY
References:
http://www.livestrong.com/article/97293-butt-exercises-women/
http://www.my-health-site.com/butt-busting-exercises.html
http://www.fitnessmagazine.com/workout/butt/exercises/our-top-10-exercises-to-tone-your-butt/