No question: Amazing glutes are the most desired feature on the body for women.
Having well rounded glutes will make you look better in jeans, dresses, shorts, bikinis, or nothing at all, haha........
There are thousands of social media pages claiming to have all the secrets to achieving the coveted booty.
With so much controversy surrounding the best way to train the glutes for improved development, it’s hard to know which path to follow.
Well, let me set the record straight on a few of the biggest myths.
Myth 1. Squats are the best exercise for your butt.
In a report titled, “Glutes to the Max”, the American Council on Exercise conducted a comprehensive resistance training experiment examining glute electromyography (EMG). The study showed that performing a variety of glute exercises highly activate the glutes, not just squats.
Moreover, the squat did not activate the glutes to the highest degree. As I read up on other studies, those experiments show the same findings. Squats are a great exercise, but they alone will not maximize glute development. You want to perform other exercises that hit the booty from every angle, such as hip thrusts, deadlifts and back extensions.
Your glutes are made up of 3 muscles: the minimus, maximus and medius. In order to achieve the type of fit booty you see as you scroll through your instagram feed, you must perform exercises that target all 3 muscles.
Myth 2. You need to lift heavy to build a booty.
Studies show that the glutes hold a fairly even combination of slow twitch and fast twitch muscle fibers. This indicates that both higher reps and lower reps should be performed when training the glutes.
Just going into the gym and lifting super heavy while you squat, leg press and deadlift for 6-8 reps will not build the muscle people say it will. You will most likely just end up injuring your back!
Heavy weight and lower rep is great for building strength, but not growth. When attempting to maximize hypertrophy, (muscle growth) you want both the type I fibers and the type II fibers to grow to their fullest extent, and research indicates that higher rep training better elicits type I fiber growth, while lower rep training better elicits type II fiber growth.
So, make sure you include a variety of rep ranges in your routine.
(my Build a Booty Program is based off all the most recent research on how best to grow the glutes, and these principles are applied in all your workouts with me! There’s a rhyme and reason to the madness, I promise!)
Myth 3. Your glutes must be sore the next day, or it isn’t working.
It is a common mistake to assume that if your booty isn’t sore in the days following a training session, then the workout was unproductive and inferior. This could not be further from the truth!
You may be more sore in the beginning of the program, doing more leg training than you’re used to or doing exercises you’ve never done before.
But as time goes on, this soreness will most likely decrease. Many of my clients who have seen the best results in glute growth never got very sore in the glutes during their transformation process.
<<<<<<< Build a Booty Workshop
Client Results: 55 year old client doing all of the at-home workouts lifting no more than 15lb dumbbells!
This is after just 6 weeks, doing only 3 days a week without changing anything else in her lifestyle... Booty is lifted, thighs are trim and tone, cellulite is gone, waist is smaller - all from my lower body program!
Myth 4. The infamous “Squat Challenges” on the internet will give you a Kim K booty
Even if you do 1000 squats per night, that won’t make your muscles grow. What will make them grow is to break down the muscles, and let them repair themselves over time.
Building and sculpting your body takes time and patience, no matter which muscle you’re working on. But having a great trainer providing you with the right exercises, the right sequence, the correct rep range and number of sets, (That’s Me!) will get you to your results much quicker and more effectively.
There are many, many more misconceptions out there about how to build, lift, shape, sculpt and tone your backside. These are just the most common I see on the internet and hear from clients.
Maybe I should write a part 2!?? So much BS out there… Well I am here to help you sift through it all and find what will actually work for you! You have a dedicated, caring, honest personal trainer in your corner, 24/7 to push you, motivate you, guide you and answer all of your most burning questions!
You don’t have to be rich and famous to have your own on call personal trainer. I am committed to bringing you value and results amidst all the worthless fitness schemes out there. This booty is backed by science, studies, facts and real results!
Comment below and share this out if you’ve ever fallen for one of these myths, or if you have a question of your own!