That’s how you build bigger glutes!

You want bigger glutes, but don’t know how to manage this?

In this post you will learn how to focus one the glutes to build them bigger loke you never seen before.

Background to the glutes muscle

To understand how you have to structure your program and what steps you should take, we first talk about the general understanding of the glutes muscles.

Does genetics play a big role in building bigger glutes?

Some ethnicities do have advantages by having better genetics when it comes to building overall muscle. They can build muscle faster and build overall more muscle than other ethnicities.

But that shouldn’t hinder you from developing a more muscular physique. Everything can be trained and developed. By having the discipline and dedication to work on yourself, everyone can get bigger muscle. If you want only bigger glutes, you can follow the following program.

What are the most important muscle groups in the lower body?

In this picture you can see the all the major and minor muscles, which are in the lower body.

Functional purpose

By normal activities like walking or running, every muscle is getting used. Especially the Quads and Hamstrings. But the Glutes is a very important muscle the have developed, because stability is a big point in that conversation. The purpose of the glutes is to stabilize and stretch the muscle of the tight, while walking with good posture. For that reason, especially athletes like footballer, runner and many more should train their glutes.

How to build bigger glutes

In the following I will present you how to set specialization to the glutes and incorporate this in your workout.

Why do you want to specialize?

The easy answer is to get more stimulus in the targeted areas, which in this case will be the glutes. Mainly women are looking for bigger glutes, however men should not neglect building glutes. You should ask yourself the question: “When do I need the prioritization?”

There are two things to focus on:

• You want only one muscle to be trained and grow in relation to the surrounded muscle groups.
• By concentrating on one muscle more than the other, it can grow more.

The fundament of specialization

There are many ways you can get going in this program. One, you choose an exercises and repetition ranges that stimulate the target muscle. Second, you structure you program in that way, that the muscle you want to develop is first and can be more focused one. Third, you pump up the frequency for the target muscle. On the other hand, you can reduce the volume of the other muscle groups.

How to structure your program

To structure your program for specialization you need four things to keep in mind.

• The exercises
• The volume
• The intensity
• The frequency

For near perfect outcome you want to incorporate many lunge and deep wide stance movements to really target the glutes. Furthermore, exercises like hip thrusts are great as well.  Also, you should train them first, when you feel fresh and rested. The repetition scheme is specific to you, so you should do as many reps that get you the best SFRs. For most people the reps range 8-10 is preferable. In addition, don’t overstimulate your glute by doing 10 sets per workout. Preferably 4-6 sets should be enough to give you a decent pump. Now we know what exercises and how many reps we should do. At last, you should train you glutes 3-4 time a week to really get the best out of the specialization.

Sample program

This sample workout shows you how you can structure your glutes training to optimize muscle growth. Feel free to incorporate this into your current workout.

Monday

• Machine hip thrusts or glute kickbacks 3x 10-15 RPE 3
• Sumo deep squats 2x 5-10 RPE 3

Wednesday

• Barbell hip thrusts 3x 10-15 RPE 3
• Sumo deficit paused deadlifts 2x 10-15 RPE 3

Friday

• Abductor machine 3x 15-20 RPE 3
• Barbell walking lunges 2x 15-20 RPE 3

To progress as you get comfortable with the weight and repetitions, you should up the volume and intensity by doing more sets and adding more and more weight.

By adding more weight your RPE should go down to one or even zero.

This could look like this:

Monday

• Machine hip thrusts or glute kickbacks 5x 10-15 RPE 0
• Sumo deep squats 4x 5-10 RPE 0

Wednesday

• Barbell hip thrusts 5x 10-15 RPE 0
• Sumo deficit paused deadlifts 4x 10-15 RPE 0

Friday

• Abductor machine 5x 15-20 RPE 0
• Barbell walking lunges 4x 15-20 RPE 0

As you finish the cycle of 12 weeks you could do a deload week or specialize on other muscle groups. But keep in mind that you should never neglect your diet. You should do high protein diet, which has some low carb attributes in it.