Please help

Hey! I totally get where you're coming from with the New Year's resolution for serious booty gains! It's a journey, and it sounds like you've already got a great foundation with Bulgarians, RDLs, and leg presses, plus creatine. That's awesome! As someone who's also been dedicated to glute growth, I've picked up a few extra tips that might help you push through and see even more results. First off, let's talk about exercise variation and progressive overload. While your current exercises are fantastic, adding some variety can really target your glutes from different angles and prevent plateaus. Have you tried hip thrusts? They are an absolute game-changer for glute activation and strength. I usually do them with a barbell, aiming for 3-4 sets of 8-12 reps, really focusing on squeezing at the top. Another one I swear by are cable kickbacks and glute bridges – these are great for isolating the muscles. Don't forget step-ups with dumbbells for that unilateral work, which can help with symmetry too. And for your leg press, make sure you're getting a full range of motion and pushing through your heels to really engage those glutes, not just quads. Secondly, nutrition is HUGE. You can work as hard as you want in the gym, but if you're not fueling your body right, those gains will be slow. Make sure you're in a slight calorie surplus – you need enough energy to build muscle. And protein, protein, protein! Aim for around 0.7-1 gram of protein per pound of body weight. This is crucial for muscle repair and growth. Think lean meats, eggs, Greek yogurt, protein shakes. Then there's recovery. This is often overlooked but just as important as the workout itself. Your muscles grow when you're resting, not when you're lifting. Make sure you're getting 7-9 hours of quality sleep each night. Also, listen to your body and take rest days when needed. Active recovery, like light stretching or walking, can also be beneficial. Finally, don't underestimate the power of mind-muscle connection. When you're doing those Bulgarians or RDLs, really feel your glutes working. It's not just about moving the weight; it's about making those specific muscles contract. Sometimes, taking a quick mirror selfie after a set can even help you visualize and understand which muscles you're engaging. Consistency is key, and results won't happen overnight, but staying dedicated and tracking your progress will definitely pay off. Keep pushing, you've got this! Let me know if any of these help on your journey!