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The Glute Growth Guide

Growing your glutes requires a combination of targeted exercises along with correct nutrition, and most importantly consistency. We have created a guide to help you achieve your glute growing goals! 




Set Clear Goals:

Determine your specific goals for glute growth. Whether this is increasing size, strength, or improving shape, having clear objectives will help you stay motivated and mean your programme can tailored towards them .



Strength Training:

Incorporate compound exercises that target the glutes (such as Squats, Romanian deadlifts, Lunges, Hip thrusts) into your training sessions. Aim for 2-4 days of strength training per week including perhaps 2 x glute focused. 



Progressive Overload:

Gradually increase the weight or resistance you use in your exercises to challenge your muscles. This is crucial for muscle growth. This takes a certain amount of careful programming.



Isolation Exercises:

Include (more) isolated movements like glute bridges, cable kickbacks to specifically target the glute muscles.




Change your exercises and workout routines periodically to prevent plateaus and keep your muscles adapting. Make sure not to change them every session, you still need to prioritise progressive overload. 



Technique | Form:

Ensure you use correct form during exercises to avoid injury and effectively target the glutes. Learn from a professional 



High Reps and Heavy Weights:

Incorporate a mix of high-repetition, low-weight sets and low-repetition, high-weight sets into your training programme to stimulate muscle growth through different mechanisms.




Pay attention to your diet. Consume enough protein to support muscle growth, complex carbohydrates for energy, and healthy fats. Stay hydrated and consider talking to a nutritional therapist for personalised guidance.



Caloric Surplus:

If your goal is to increase glute size, ensure you're in a slight caloric surplus. This means you're consuming more calories than you burn to support muscle growth.



Rest and Recovery:

Muscles grow during periods of rest, so get adequate sleep (8+ hours per night) and allow your muscles to recover between sessions.




Consider supplements like protein powder or branched-chain amino acids (BCAAs) if you struggle to meet your protein intake through food alone.




Stick to your workout and nutrition plan consistently. Building glutes takes time and patience.



Tracking Progress:

Keep a workout journal to track your exercises, weights, and measurements. Take progress photos to visually assess your glute development.




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