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Gracie
Gracie

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A 'before and after' comparison showing a woman's glute transformation, with the left image in a locker room and the right in a gym, illustrating glute growth.
A close-up of a bowl of chili or stew topped with sliced avocado, cheese, and beans, emphasizing the importance of hitting protein goals daily.
A woman in a gym taking a mirror selfie, showcasing her glutes, illustrating the tip to train glutes at least two times a week.
An image of an empty gym with rows of dumbbells and weight benches, highlighting the importance of training each rep with intention.
A woman in a hoodie and headphones taking a mirror selfie in a gym, representing the advice to use a mix of high and low volume work.
A woman in a comfortable tracksuit holding a mug, taking a mirror selfie indoors, symbolizing the importance of proper rest and recovery.
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HOW I ACTUALLY DOUBLED MY GLUTE SIZE🍑

This is an in depth post about what has really worked for me over the past 3 years to get the results I have!!

Please remember these are generalized tips based on my experience and knowledge as a CPT. What works for me may not work for you, it is a trial and error process.

1. TRAIN GLUTES AT LEAST 2 TIMES A WEEK. Training the muscle group you want to grow twice a week while including progressive overload where applicable has done wonders for me. I typically target glutes and hamstrings 2 times per week, and quads once a week.

2. HIT YOUR PROTEIN GOAL EVERY DAY. Yes you heard me. The more consistent you are with your nutrition, the better your results will be.

3. TRAIN EACH REP WITH INTENTION. You should not be breezing through your workout and just going through the motions. Each rep has a purpose, so train each one intentionally, focusing on the muscle group you are training.

4. BOTH HIGH AND LOW VOLUME WORK. Your glutes are made up of 2 kinds of muscle fibres. Each type of muscle fibre requires different training techniques and intensities to activate. This is why it’s so important to have both low weight, high volume work, and high weight, low volume work.

5. PROPER REST AND RECOVERY. Sleep is the ONE TIME where your body gets to fully focus on rebuilding the muscle fibres that were torn during training.

Hopefully this helps some of you girlies out! I remember how frustrating it was for me to find what worked best for my body, so these tips are truly the make it or break it for growing those glutes. At the end of the day consistency is key to getting the results you want!

#lemon8partner #glutegrowth #glutegains #gymgirl #workoutmotivation #gains #legday #fitnesstips

2024/3/12 Edited to

... Read moreHey gorgeous! So glad you're diving deeper into your glute growth journey. That initial post covered the essentials, but let's chat about a few more things that truly supercharged my progress and helped me understand my glute size better. It wasn't just about showing up; it was about smart strategies! First, let's talk about *exercise selection and activation*. While hitting your glutes twice a week is crucial, what you do during those sessions makes all the difference. Many of us jump straight into squats, but are you truly feeling your glutes flexing? For complete glute growth and shaping, you need to target all three glute muscles: the maximus, medius, and minimus. Think compound movements like hip thrusts, RDLs (Romanian Deadlifts), and squats for your glute maximus. But don't forget your side glutes and upper glutes! Incorporating exercises like cable kickbacks, lateral band walks, and glute abductions on a machine can really help sculpt a fuller, rounder look. It’s not just about lifting heavy; it’s about feeling the muscle work. Next time you're in the gym, really focus on that mind-muscle connection. Squeeze at the top of every rep! Secondly, let's get serious about what to eat to grow glutes and thighs. We talked about protein, but let's break it down. Protein is the building block for muscle, but you also need enough carbohydrates for energy to fuel those intense gym glutes transformation workouts, and healthy fats for hormone production and overall health. Think of meals like chicken and rice, salmon with sweet potatoes, or a hearty protein smoothie. Just like that delicious bowl of chili shown in the OCR, focusing on nutrient-dense meals packed with protein, carbs, and healthy fats is key. Aim for a protein source, a complex carb, and some healthy fats in most of your meals. And don’t be afraid of eating enough! Growing muscles requires calories. Third, tracking your progress goes way beyond just before and after photos, though those are incredibly motivating! To truly track your glute circumference and see tangible glute sizes increase, consider taking measurements every 4-6 weeks. Use a tape measure around the widest part of your glutes. Also, keep a workout journal! Log your exercises, sets, reps, and weight. This helps you ensure progressive overload and see how much stronger you're getting, which directly correlates to realistic glute growth. It’s super satisfying to look back and see how far you’ve come. Finally, remember that patience is paramount. A glute transformation isn't an overnight miracle. There will be days you feel discouraged, but consistency truly is the secret sauce. Embrace the process, celebrate small wins, and trust that your body is working hard to build the glute size you're aiming for. Keep pushing, keep learning, and most importantly, keep enjoying your journey to stronger, more powerful glutes!