Why You Should Never Miss a Booty Day
In today’s fitness standards having a strong and large booty is the ultimate goal. But how can you grow an epic booty? Selecting exercises that are optimal for building your booty and frequency of training are key. In order to grow the perfect peach, you need to understand the basics.
The official scientific name for your booty is gluteus. The glutes are regarded as some of the strongest muscles in your body. The process of building muscle is called muscle hypertrophy. During hypertrophy, your muscles repair themselves from microscopic muscle fiber tears incurred during exercise, which then helps them to grow. Strong glutes help with hip movements, lower back and core strength which can limit imbalances and injuries.
Your gluteus are made up of 3 muscles:
- Gluteus Maximus
- Gluteus Medius
- Gluteus Minimus
The gluteus maximus helps with flexion movements which means when your muscle is in a stretched position. Exercises that use the flexion movement are squat variations, deadlifts, lunges and more. If you have a job that requires you to sit, you probably have tight hip flexors. Spend time stretching these so you can practice proper movements to make the muscles stronger.
The gluteus medius uses extension movements, which means your hips are in an open or lengthened position, an example is when you are standing or laying down. The medius also allows hip rotation side movements (moving the hip out from the midline of your body). Exercises that use the extension movement are hip thrusts, glute bridges, kickbacks, rounded back extensions and more.
The gluteus minimus is the smallest glute muscle out of the three. It works synergistically with the gluteus medius. The main function of this muscle is stabilization and it assists the hips to rotate and abduct. Exercises that effectively activate this muscle are clamshells, abductor machine, lateral leg lift and more.
Frequency
For optimal results I train glutes 3 times per week. I like to stay consistent with the exercises every week but change the variation of sets, reps, tempos and rest periods.
This is called progressive overload. Progressive overload means to gradually get stronger by increasing volume, intensity, and frequency. These are a few ways progressive overload can happen:
- Increase intensity - add weight for the same reps
- Increasing volume - perform more reps and sets at the same weight
- Increase frequency - perform more exercises than before
- Increase tension - increase time under tension your muscle is in
- Decrease rest time between sets
Calorie Surplus
This part is critical to your goals. If you are serious about growing your glutes, you need to be in a caloric surplus. To grow lean muscle mass, we need to create a healthy environment for muscle to grow. It’s like watering a plant, if you don’t water it, you can’t expect it to grow. You need to be in a calorie surplus, but at the very minimum at maintenance. Maintenance calories are at a level where you are not gaining or losing weight. I know this is hard to imagine as in today’s culture, everyone wants to be super lean, but remember your goal. If you really want to grow and change the shape of your glutes, get in a surplus.
When calculating your macronutrients, remember that protein is the most important so ensure you are eating enough to allow your muscles to grow. Sufficient protein intake is crucial to building muscle. Protein is the building block for muscle synthesis, so eating sufficient protein will help you maintain your muscle mass and grow lean muscle mass with a proper strength training program. Ensure you are eating protein at every meal, which will help you to meet your macronutrient goals and feel satiated.
So remember… DON’T MISS A BOOTY DAY!
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