THE EVOLUTION OF BOOTY GAINS
Since the rise of the booty craze, we have since seen the evolution of many things…
- Genetically Gifted Influencers: Many women with naturally impressive figures have become fitness influencers
- Questionable Programs: These influencers often transition into “female personal trainers,” promoting crappy uneducated 8-week booty programs
- Booty Band Boom: Many of these “trainers” launch their very own “booty bands” lines
And let’s be real: we know exactly what’s included in these infamous “8-week booty programs”
- Almost all variations of a hip thrust
- Almost all variations of a squat. Including all variations of (ew) jump squats
- Almost all exercises noted with *perform with booty band*
- Almost all exercises with minimal weight and high reps prescribed
Raise your hand if you have been personally victimized by Regina Geo… Oh shit. I mean. Raise your hand if you have been personally victimized by one of these Shit as F*ck “8-week booty programs” *Guilty*
HOW DO YOU M-ASS-TER THE GLUTE GAINS?
The answer is simple: just like we build any other muscle.
1. Train To Fatigue With Resistance
Put aside sets and reps, if you are not working hard enough, under load that isn’t hard enough, you aren’t going to grow your glutes. Working above an RPE (Rate of Perceived Exertion) 6+, we want to fatigue the muscle. Whether you approach this with less weight, higher reps, or more weight, fewer reps is very contextual and based on the person. However, I would much rather fatigue my glutes by hitting 3 x 8 heavy hip thrusts as opposed to 4 x 25 light hip thrusts – ain’t nobody got time for that!
2. Focus On Exercise Execution
Exercise execution is farrrr more important than exercise selection. Sure, choose squats, but if your form is whack there’s a high chance your back will make more pain gains then your overall glutes. Making sure your technique is on point is not only for your safety, but also to get the most out of the exercise is very important. And to also target the muscle we want to target…. That’s the point, right?
3. Ditch The Band
Disclaimer: to a degree. If you enjoy using the band, or it’s your extra form of resistance right now (home gym life), sure, these are your friends. They are also great to use in your warm up’s to make sure your glutes are on and ready to werk. BUT they SHOULD NOT be used as your soul purpose through a session. Do a 6-week block hitting banded fire hydrants and compare it to a block doing weighted hip thrusts. You’ll see the difference.
4. Prioritise Recovery
Don’t ditch the recovery train. You grow when you’re resting. Hitting your glutes daily is not the answer. Targeting your glutes 2-3 times a week with recovery in between sessions is far more efficient than hitting them 5 times a week with insufficient recovery. Think sore hips, no energy and increased risk of injury. And whilst we are here, DON’T ditch your upper body woman!
5. Avoid Copying Instagram Workouts
Please do not do what the girl on Instagram is doing. Follow a structured and progressive program. You know that thing when you walk into the gym, you have no idea what you are training, so you scroll through Tammy Hembrows insta feed for her “glute session” and smash out 5 of her “under booty” exercises. I promise you, she did not get that ass that way. Nor did anyone else creating workouts based on Instagram. Progressive training blocks, focusing on the same movements are your glutes best friend.
Cya laters shitty programs, shitty bands, and shitty reps and sets, and HELLLLOOO booty of your dreams.
