How I Grew my Glutes

I have been lifting for 4 years now & have seen major changes in my glutes. I wish that I knew the importance of these 3 things when starting my journey.

1- Heavy Lifting & Progressive Overload 💪🏼

- Train glutes 3x per week. Using Bret Contreras’ rule of thirds for training the glutes has been a game changer.

2- Eat a High Protein Diet 🥩

- Eating 0.8-1.2 grams of protein per pound of body weight. Protein is important, as it helps your body to repair and maintain muscle tissue.

3- Allow for rest & recovery 🧘🏼‍♀️

- Your muscles are developed most during their repair phase, which is when you are resting. Do not skip your rest days!!

#lemon8partner #lemon8creator #glutegrowth #glutegrowthguide