Is there anything better than a well developed set of glutes aka: Booty?
Hm.. perhaps some gorgeous back muscles but one thing at a time!
My obsession with glutes started in my early twenties. I had a classically flat bum. Don’t get me wrong, it was small but it was most definitely flat.
And I hated it (along with this picture!)
So I set about to change it! I squatted, deadlifted and lunged for a good three years; and while my glutes did develop, the results weren’t exactly what I was hoping for… “Womp womp”
So the next two years I spent truly trying to grow my booty. Again, changes happened but not many, I am very hamstring dominant and without proper focus they take over all the work my glutes should be doing.
Slowly but surely I started to get pissed off!
Then I got pregnant – Having to scale back my workouts a bit I decided to spend the majority of my time working all the tiny muscle groups I normally neglected in my regular workouts (preferring to train the core lifts).
So I then delved into glute research; I read a total of 387 articles on glutes, glute programming and how to achieve a roundly backside shape. and finally, finally! I realized where I was going wrong:
My glutes were failing to contract fully and for me personally they respond better to high volume than heavy weight.
So back to the studio. I began training glutes six days per week for 20-30min each day. I used a range of exercises to target all functions of the glutes (hip extension, hip hyper extension, hip transverse abduction, hip abduction, hip external rotation) and in a variety of repetition ranges.
The most important part for me was ensuring I really felt my glutes working, specifically in hip hyperextension.
The fun thing about the glutes is you can work them in low loads with really high volume without causing damage. So that’s what I did.. for six months.
I put two inches on my glutes and changed their entire shape. While my pants fit around my waist I cannot get them over my butt. Thankfully, I no longer have a small booty!
To top it all off, now that I understand their contraction I’ve been able to put some much needed numbers onto my core lifts. It’s been a win all around!
So here’s the thing:
Some people have great glute genetics, while others can contract their glutes on a whim and therefore have an easier time developing a roundly shape.
Then there are people like me who have poor glute genetics (read: flat bum!) and struggle to contract the glutes properly.
If this is you, you’ll have your work cut out for you.
BUT, a nice ass is definitely possible (with the right amount of work!).
There are three things it takes to build your glutes (or any muscle for that matter):
* Metabolic stress (that oh so lovely “pump” feeling)
* Mechanical tension (activating your muscles through a full range of motion)
* Muscle damage (feeling sore the next day)
If you’re missing one of the three your results will be a bit lack luster.
And what many females fail to realize is that putting muscle onto your glutes is a good thing. In order to have a “nice butt” you need to have muscle back there. The perk of this muscle is that stronger glutes help alleviate low back pain, protect the knees and are a great supplement to your bigger lifts (squat and deadlift).
So if you’ve been training in the hopes of having a nicer butt for some time with no luck, give me a shout. No one should have to suffer with a flat booty 😉