3 THINGS KILLING YOUR GLUTE GAINS

i’ve coached & talked to a number of women asking the same question: “i eat well and i workout, why aren’t my glutes growing?”

LET TELL YOU the 3 common things i see hindering you from growing those glutes👇🏼

🍑 TOO MUCH CARDIO - i often see women go straight to the stairmaster for an hour or more (sometimes with bands or doing strange leg kicks?) in hopes of building glutes.

that isn’t the best approach! it’s best to train your lower body 2x a week via strength training, always performing cardio LAST. it’s ideal for that cardio to be:

1) low intensity

2) not performed for too long at once

you don’t want to burn so many calories that you’re in a deep caloric deficit or fatigue the muscle too much to train

🍑 NOT ENOUGH FOOD - calories are energy, and our body needs energy to train hard! eating too little will make it extremely challenging to build muscle!

eating too little food also likely means you’re not eating enough protein. protein is KEY for muscle building and repair (the growth process) and should be prioritized! studies show 0.8g per pound of body weight is needed for muscle growth

🍑 NOT OPTIMIZING TRAINING - it’s a common theme to see exercises performed with poor form, done for too many reps, and done in suboptimal order! this is low-hanging fruit & should be optimized

1) watch videos on youtube of proper form for exercises like squats, RDLs, and bulgarians. i actually have a post on here of my top 5 exercises for glute growth where i explain proper form for these exercises if you’d like to check those out

2) many people perform glute exercises for 15+ reps trying to feel a “burn” when in reality that shouldn’t always be the goal or sign of “success.” performing exercises in the 6-12 rep range is ideal for growth

3) exercises should be done in the correct order! a unilateral exercise (like bulgarians) should NEVER be done before a compound (like squats). exercises should be done in the order of energy required to perform them! i have a post outlining how to properly structure a workout which explains all of this 😉

#lemon8partner #gluteworkout #glutegrowthtips #glutebuildingtips #glutegains #glutegrowth #growyourglutes #gluteworkouts