Why Are Strong Healthy Developed Glutes Attractive?
lets talk about a well structured Glutes Workout and its importance…
Healthy butts are having a moment and lets be real, because they’re beautiful.
The ideal butt has definitely taken a change over the past decade.
I for one do not think this is a bad thing , A women’s physique looks confident with strong curves.
According to most guys the most attractive part to a female body is here face.
I believe this to be important because our face can tell a person who we really are.
Whether it be facial expression or communication.
With that being said , great glutes fall right into second place.
It is the hips to waist ratio that draws in most guys attention to a female body.
This is mostly due to men’s natural instinct instinct to procreate.
The Famous hour glass shape women produce is a natural indicator of Youth, health and fertility.
This body shape for a woman can create an aura of confidence and power!
Getting slim is important, but building up the glutes for ideal body proportions is more important than just losing weight.
Just like men women want to be confident as well.
Women and Men want to be able to feel positive about themselves, this is a natural human feeling.
When our bodies are well proportioned with developed muscle tone, we naturally become more confident and clothing fits better.
So lets just be honest, most women want to look good in fashionable clothing and nothing feels better than putting on a pair of jeans that fit just right, snug around the butt! ( important note: this is rather pleasant for guys as well lol)
Not only does this feel great but it looks amazing as well.
Other benefits of strong glutes:
- Better Poster
- Lower back support
- Injury prevention
- Overall Improved athletic performance
In order to build the Glutes the right muscles need to be targeted and activated.
The glutes consist of three muscles: the gluteus maximus, medius, and minimus.
The gluteus maximus is the biggest of the three and considered the prime mover.
Its main job is hip extension (pushing your hips forward), or the opposite of a hip hinge.
Many common glute exercises—the hip thrust, for example—use this motion to target the glute max.
But others, such as banded lateral walks will fire up your glute medius and minimus.
If we want to grow these muscles when need to properly activate them while building up their strength!
Key 1: Glute Activation
The glutes must be activated in order for maximum glutes growth to occur.
If the glutes are not activated you will be putting stress on other muscle groups, during your strength lifts.
That why it is key to use specific exercise to activate the glutes before your go into the strength building movements.
Key 2: Progressive Overload
One of the key elements missing in the programs of women who are working hard to build up their glutes is steady, progressive overload!
To be specific, progressive overload is a very simple concept: by slowly increasing the weights you lift, your body must synthesize new muscle tissue to keep up with the increasing payload of weight.
In order to maximize the amount of muscle you build, you need a properly programmed workout routine. In other words, you need progressive overload.
The Bigger Stronger Glutes Workout Plan
One of the key ingredents to building well developed glutes is activating them.
You can do heavy squats all day but if you’re not activating the actual glutes muscles , progress will be little to none.
This Glutes Routine will consist of two different workouts to be alternated twice a week on non consecutive days.
Each workout will have a Glutes activation warm up to start out with
This will ensure the Glutes are warmed up and activated for maximum strength and muscle growth.
Workout A will be low Volume centered around reverse pyramid training for building up strength and dense muscle growth.
Workout B will be high volume to get that Pump and burn to squeeze out that additional muscle growth.
Reverse Pyramid Training
My article explaining this in more depth and can be found here but to recap:
THE NUTS AND BOLTS
Most have heard of a typical pyramid training session.
It starts with lighter weight and higher reps, progressing into heavier weight and lower reps, thus finishing with the heaviest set.
But if you flip that pyramid upside down, magic happens.
RPT is the reverse, starting heavy and finishing high.
The first heavy sets encourage more muscle fiber recruitment on the 2 sub-sequential lighter sets, which translates into a load of muscle development.
The Sweet Spot for Squeezing Out the Max Muscle Growth
Incline Bench Press
- Warm-up: 2-5 sets at 40-67% of your first set x 3-6
- Goal 6
- Sets drop: 10%
- 1: 200 x 4-6
- 2: 180 x 6-8
- 3: 162 x 8-12
That’s how a typical RPT sequence looks.
In order to properly grow the glutes one must be in a calorie surplus ( see article here)
This will ensure maximum muscle growth.
The key is to be just above maintenance calories to insure minimal fat gain. ( see article here)
Yes I said the evil word FAT!
You will gain fat during a calorie surplus but it is required to be in a surplus for muscle growth.
When you have reached a level of growth you’re happy with or fat gain becomes too much began a calorie deficit for fat loss. ( see article here)
Bigger Stronger Glutes Workout A
Each exercise has a video demonstration.
Activation warm up (body weight only)
Side-Lying Hip Abduction– 3 sets of 10-12 reps with 45 sec rest in between each set
Quadruped Hip Extension Knee Flexed– 3 sets of 10-12 reps with 45 sec rest in between each set
Unilateral Bridge (Single Leg Glute Bride)– 3 sets of 10-12 reps with 45 sec rest in between each set
Clamshells-3 sets of 10-12 reps with 45 sec rest in between each set
Glutes low volume Reverse Pyramid lifts ( 2-3 min rest between sets)
Box Squats- set 1, 4-6 reps, set 2, 6-8 reps, set 3, 8-10 reps
Deep squats-set 1, 4-6 reps, set 2, 6-8 reps, set 3, 8-10 reps
Hip thrust-set 1, 4-6 reps, set 2, 6-8 reps, set 3, 8-10 reps
Dumbbell-Walking lunges-set 1, 4-6 reps, set 2, 6-8 reps, set 3, 8-10 reps ( each leg)
Romanian dead lift-set 1, 4-6 reps, set 2, 6-8 reps, set 3, 8-10 reps
Dumbbell Bulgarian spit squats-set 1, 4-6 reps, set 2, 6-8 reps, set 3, 8-10 reps
Bigger Stronger Glutes Workout B
Gutes activation warm up (body weight only)
Standing kick backs-3 sets of 10-12 reps with 45 sec rest in between each set
Steps ups-3 sets of 10-12 reps with 45 sec rest in between each set
Step ups with leg lift-3 sets of 10-12 reps with 45 sec rest in between each set
Banded lateral squat walks-2 sets of 10-12 reps with 45 sec rest in between each set
High volume workout B ( 1 min rest between sets)
Standing rope kickbacks -3 sets of 10-12
Lying reverse single leg curls -3 sets of 10-12
Smith machine kick backs ( donkey Kickbacks)– 3 sets of 10-12
Cable pull Through-3 sets of 10-12
Elevated Dumbbell Sumo Squats– 3 sets of 10-12
- Alternate Workout A and B two times per week on none consecutive days.
- Always start each workout with The glutes Activation warm up.
- You must be in a calorie surplus to grow your glutes.
- You must know your maintenance calories to set a proper calorie surplus
- calculate calorie deficit for fat loss after growing the glutes.
- Just plug this into your current workout routine you’re doing now for to replace your current legs and glutes day.
- Keep doing your calves from your current routine.
This Workout only works with proper use of progression over load.
You must know exactly how many sets and reps you did in your last workout, and
what weights you used.
I advise using notes on your phone, or a notebook and
This is the most important part of the whole Bigger Stronger Glutes Workout.
Ways to use progression overload with reverse pyramid training workout A
- Increase the weight on the bar only when you hit the top of a given rep range.
- Add more reps if you’re still at the lower end of the target reps.
- Micro plate loading – adding 1.5-2.5 lbs total to the bar every workout, while
keeping the same number of reps in each set. You can find these online cheap.
Progressive overloading loading for targeted high volume workout B
- When you can complete the top end of all reps and sets.
- If you cannot add weight add another set or shorten rest time.
My Amazing friend follows the Glutes Workout principals outlined above while using my Women’s Program: Athena Sculpting.
Follow her on Instagram here
Athena Sculpting is designed for a slim-fit body while being able to target specific muscle groups for growth.
Example the glutes can be targeted while keeping muscle growth reduced on other areas like the back or shoulders.
The ideal behind my Women’s Athena Sculpting Program is to allow the capability to sculpt rather than grow everywhere at ounce.
To build an Ideal physique that looks good in fashionable clothing with tone and strength .