DO THIS TO GROW YOUR GLUTES 🍑

If you want your glutes (or any muscle) to grow you need to utilize progressive overload !!

⚡️So first let’s talk about what progressive overload is…

Progressive overload is when you gradually increase weight, sets, reps, or intensity overtime to consistently challenge your muscles.

🌱 HOW TO UTILIZE PROGRESSIVE OVERLOAD - When selecting your weight for a movement..choose something you can do about 8 reps with..once you can get about 12 reps with that weight with good form. Bump up the weight about 5-10 lbs..aim for 8 reps..once again when you can make it to 12 WITH GOOD FORM. Bump the weight up again.

Example:

⚡️Week 1: You do 10 reps of hip thrusts at 100lbs

⚡️Week 2: YOU INCREASE THE AMOUNT OF REPS. You do 12 reps of hip thrusts at 100lbs.

⚡️Week 3: YOU INCREASE THE WEIGHT. You do 10 reps at 110 lbs.

All 3 weeks you were utilizing progressive overload.

🌱Other ways to progress:

-Slow down the movement to increase the time your muscle is under tension

-By improving your form

-Pushing closer to failure

#lemon8partner #legday #progressiveoverload #gluteworkout #workoutroutine #fitnesscoach