I'm good on abs, first day of glutes, + quads.

Getting your glutes to grow quickly requires a combination of targeted exercises, consistent workout routines, and proper nutrition. Since you’re already confident with your abs and starting on glutes and quads, focusing on exercises like hip thrusts, squats, lunges, and deadlifts is essential. These compound movements activate the glute muscles effectively and promote growth. Incorporate progressive overload by gradually increasing the weights or resistance you use as your strength improves. This challenges your muscles and stimulates hypertrophy. Additionally, don’t ignore proper form—engaging the glutes fully during exercises ensures maximum activation. Nutrition plays a crucial role too. Consuming enough protein supports muscle repair and growth. Aim for lean protein sources such as chicken, fish, tofu, or legumes. Also, balance your diet with complex carbs and healthy fats to fuel your workouts and recovery. Recovery is equally important. Giving your muscles rest time allows them to rebuild stronger. Ensure you’re getting quality sleep and avoid overtraining the glutes and quads on consecutive days. Finally, incorporating varied workouts will keep your muscles challenged and prevent plateaus. Add resistance bands for glute activation exercises or try plyometric moves for explosive strength. Staying consistent and patient is key—muscle growth is a gradual process but with dedication, your “nyashi popping” goal is achievable.