Why Aren’t My Glutes Growing?
Q: My friends and family say I have a big ass attached to my hip. Unfortunately, they’re not speaking in reference to my glutes. Despite all the booty building shit I’m doing, I’m flatter back there than the Earth is! Wait, the planet is round, you say? Ha, whatever your brainwashed head says, sheep!!! Anyway, why aren’t my glutes growing?!?!
A: Your glutes aren’t growing even though you’re doing exercises for them.
Well, exactly what type of shit are you doing?
If you’re just doing a bunch of clamshells, fire hydrants, lying hip abductions, and other bullshit like that, then of course your glutes aren’t going to grow to any appreciable degree. While those exercises might have your glutes burning when doing them, what’s primarily being worked are the small muscles that comprise the gluteal muscle group, such as the gluteus minimus and gluteus medius. Of the three muscles that make up the glutes, the gluteus maximus is the one that’s responsible for a majority of the shape and form of the buttocks. So on account of the gluteus maximus having the largest growth potential among the other glute muscles, the bulk of your workouts should center around exercises that target it.
But what if your exercise selection isn’t the issue, meaning that you already incorporate mostly squats, lunges, deadlifts, and bridging movements that place the gluteus maximus under tension? The question in that instance would be are you performing those exercises with your body weight or are you doing them with dumbbells, barbells, cables, machines, and other implements that allow for greater resistance than can be provided by your body alone? And if the latter, are you using something that’s as heavy as the judgement of your family and friends toward your significant other?
If one of those situations isn’t your problem, then it very well might be your frequency if you only work out your glutes once per week. While that type of schedule is generally advised for the other muscles in the body, the glutes are resilient and respond best to high volume.
Putting it all together, you should train your glutes at least 3x week with the majority of the exercises being compound movements while making sure to increase the weight to challenge yourself once an exercise becomes too easy. Do that and your glutes should grow more than they have been. This is, of course, predicated on you using proper form and eating enough calories and protein to fuel muscle growth!
Now, does anyone else have a fitness or nutrition question of their own that they want to ask?
Glossary: barbell, calories, deadlift, dumbbell, exercise, exercise frequency, fitness, glutes, lifting form, muscle, muscle group, nutrition, squats, work out, workout
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