Secrets to growing a strong booty
There are many fit pros out there growing dump trucks. But how do they do it? Here are the secrets to growing a strong booty!
Secret 1: Heavy Strength Training
Light weight or bodyweight exercises are great for beginning, but heavier weights are needed for muscle to grow.
Secret 2: Do Glute-Growing Exercises
Compound exercises that target your glutes are going to give you the best results. (Examples -> )
Glute-Focused Exercises for Growth:
Bulgarian Split Squats
Hip Thrusts/Glute Bridges
Secret 3: Progressive Overload
Stick with the same routine for a period of time, and increase the difficulty as your body adapts (as in increasing weight or reps).
Secret 4: Do the Reps
While this can vary, hypertrophy (muscle growth) happens when you lift a challenging weight for 3-5 sets of 8-12 reps.
Secret 5: Fuel Your Body
Your muscles need fuel to grow! Get plenty of protein (about 1g per pound of body weight) as well as carbs for energy - and yes, fats too.
Genetics and other factors do play a part in body shape, but these "secrets" are how many people work to gain muscle - whether it's in their glutes or other parts of their body.
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