 Barry Vincent is a senior high performance and lifestyle coach at ALP Training Institute and will be contributing health and fitness content to the blog regularly. It takes more than a miniband and an Instagram account to build solid glutes. The majority of “instacoaches” promise a poppin’ booty if you do 1,000 reps per week of 10 different exercises with “these minibands that pay me $5 every time you buy a set, so hit the link in my bio to get yours”.
I’d argue that 99% of the girls who promote this way of glute training were either gifted by the booty gods, or used other methods (exercise or otherwise) to achieve said booty. You’re going to have to start moving some weights and planning things out a little bit if you want to grow that peach emoji. The glutes are like any other muscles, you’ll need a booty-building cocktail of volume, load, and intensity to get them to grow. More importantly, you need progression - meaning you need to up the ante a bit each week if you want to make this happen. Say you do 100 reps of bodyweight glute bridges with a miniband looped around your knees to burn your glutes out at the end of your workout a 1-2 times a week. Of course it’s going to burn every time - that’s a lot of reps. But every time you do that 100 reps (with that same band) it sends less of stimulus to your glutes because they’ve adapted to that volume and that intensity. Over time (a short time), the results you get will diminish and you’ll hit a plateau before you ever get any visible results. I’d have you consider training your glutes 3-4x per week, nothing crazy - add 2-4 sets of 1-2 exercises into your regular workouts but use different exercises (or at least different loads and rep ranges) on each day. Try this template: Day 1
Day 2
Day 3
MAKE SURE you record all of the details you can build on next time:
Use this information to progress each workout - a little more weight, a couple more reps, maybe an extra set. Any progress is good progress and will inch you closer to that boomin’ backside. Got any questions? Reach out! Instagram: @builtbybarry E-mail: barry@alptraininginstitute.com Or come visit us at ALP Training Institute: www.alptraininginstute.com |