Butts don't grow overnight! Well, mine certainly didn’t anyway. In fact one of the most common questions I get asked by people is “why are my glutes not growing” and “how did you grow your booty” I hate to be the one who tells you this, but the truth is girls there is no magic pill or powder that is going make that booty appear! It all comes down to eating clean and training mean. So here are my top tips that I use to get my booty gains.
1. YOU'RE NOT ACTIVATING YOUR GLUTES
I can not stress enough how important it is to activate your glutes at the start of every leg session! Some of you may be thinking what is glute activation? In simple terms, it means waking up your butt! The most common cause that people suffer from underactive glutes which is largely due to their sedentary lifestyle. Even if you train every day, your day job might consist of sitting around a lot at a computer, which sadly means that your glutes are inactive for a majority of the day.
This is why glute activation exercises when done properly can play a major role in glute growth. Before any of my leg sessions, I spend a good 15 minutes going through 3 different glute activation exercises which vary from squat walks, to glute kickbacks all performed using a resistance band for extra tension.
2. THERE'S NO MIND MUSCLE CONNECTION
Now its all good performing all the exercises in your workout and getting a sweat on but if your not SQUEEZING and CONNECTING with that booty you might as well just save your energy. The sad fact is that most people cannot ‘fire’ up their glutes and other parts of your legs begin to overcompensate leading to growth in the hamstrings and quads. Now I was a victim of this, it took me a good 6 months to learn how to really activate my glutes and direct all my attention into feeling the movement in my butt. For example, next time your train your glutes ask your self “what am I focusing on?” “am I squeezing enough?” Make sure you keep tension from the beginning of your first rep, right to the last one. Take your time and do not rush! Over time you will develop ‘muscle memory’ which means you won’t have to try so hard, it will feel more natural.
3. YOU NEED TO EAT MORE CALORIES
I'm sorry ladies but being in a calorie deficit all the time is not going to grow those glutes. Your butt is a group of muscles and in order to grow muscle, you must feed it enough fuel! The most common errors I see with females and their nutrition is that they are not eating enough, they are eating too many simple carbs (fruit and cereals) and they are not eating enough protein. Don’t work your ass off in the gym and waste it on having a poor diet.
4. YOU'RE SCARED OF CARBS
Yes, I dropped the C bomb. Carbs are your friend, not your enemy. Don't think that eating carbs will make you fat. It's the excess calories that do. 4 out of 6 meals that I consume every day have complex carbs in. In fact, starving your body of carbohydrates during and after periods of intense exercise will likely cause your body to use protein as an energy source which will only result in a breakdown of hard-earned muscle.
5. YOU MUST TRAIN TO GAIN
Get off the treadmill and into the weights room! This is where you will see results. I train lower body 3x a week which I appreciate isn't to everyone's cup of tea, however, I do recommend training lower body at least 2 - 3 times a week to see visible results.
6. YOU DON'T SWITCH UP YOUR TRAINING
Don't stick to the same old exercises, not only will it become boring for you but your body will hit a plateau and progression will stop. I switch my sessions up and keep my body guessing with strength training, building up compound lifts but also isolated exercises with bands, cables, KBs etc.
7. YOU LACK CONSISTENCY
Remember ladies consistency is the key! Training is an ongoing process so to get results you need to keep to your training and eating consistently in order to build that hard earned muscle.
Do you struggle to grow your glutes?
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