Glutes are important.
Why? Why are they so important? Why do you care about them? Why are you even reading this article?
because. because i said so .
Oh. Also because women who are looking for an “aesthetically enhanced posterior” would do well to train them.
A nice butt. I mean a nice butt. Women who want a nice butt usually want to train their glutes.
And for good reason! Those are the muscles that make up the butt! Man, it’s fun writing about butt fitness.
Anyway, there’s some misinformation out there about the best way to train your butt-area. So I’m going to dispel those butt-myths and give you the best butt-formation that I can give you.
1. It’s all about squats when you want to train your glutes
Not so! In 2006, a group called the American Council on Exercise conducted an experiment that to this date is the only comprehensive study on which exercises best activate your glutes. And do you know what they found?
There are a lot of exercises that highly activate the glutes. Plus, squats weren’t even the best exercise for training your glutes. There are a ton of other exercises that will help get your glutes in shape, like hip thrusts, back extensions, and deadlifts. So if you hate squats, rejoice!
Worried about hurting yourself? Avoid these 6 exercises at all costs!
2. You have to get super sore when training your glutes
A lot of people who are trying to train their posterior think that if they don’t get sore in the week after their glute day they’ve failed. That’s’ crap.
Soreness isn’t the goal in growing muscle. It’s not the end-all-be-all. It’s not even that important.
Truth is, if you really want to get super sore, just train your glutes infrequently, do lunges, and include unfamiliar movements and congratulations, you’re going to get sore. But it won’t help your glutes that much.
3. Glutes are fast twitch muscles that should be trained with heavy weights
Scientists have done two studies on the fiber type percentage of your glutes (that means what kind of muscle they are). One study found 52% slow twitch vs 48% fast twitch, while the other found 68% slow twitch and 32% fast twitch.
In other words, your glutes are not primarily a fast twitch muscle.
That means you shouldn’t just focus on high weight / low rep exercises when training them – you should do a wide range of exercises for them.
Want to tone your arms too? Try this exercise, it’s been scientifically proven as most efficient!
4. Use progressive overload to maximize your glute gains
If you’re trying to improve the appearance and performance of your glutes, yeah, getting stronger is super important. However, that doesn’t mean that you should be loading up the weights so much that your knees cave in during squats or your back rounds during a deadlift. That’s going to cause injury – not help your glutes.
If you’re interested in optimal progress and efficiency, you need to make sure your form is 100% on target before, during, and after your exercises. That means only using as much weight as you can handle, and making sure to stick to form all the way through your movements.
In addition, make sure to be mindful of how your glutes feel while you’re exercising. If you feel a burn – congratulations, you’re working your glutes.
5. Don’t worry about variety, just do one or two key exercises
Wrong. Wrong wrong wrong.
Your glutes aren’t just one muscle. Oh no. They’re made up of 3 anatomical subdivisions, and the upper and lower gluteus maximus activate uniquely during exercise.
What does that mean? It means that squats and lunges do really well to work the lower glutes, but do not activate the upper glutes. It means that side lying hip abductions are great for your upper glutes, but not so great for your lower glutes.
What does it mean for you, the person who doesn’t care about reading all the science involved?
It means you can’t just do one exercise over and over for your glutes and expect to really improve. You’ve gotta mix things up to work the whole muscle.
6. Only train your glutes once per week for maximum efficiency
There are a lot of bodybuilders out there who think that each muscle group should only be trained once each week to maximize development. However, when they’ve got one specific muscle – like calves – that they feel is week and want to improve, they’ll train them multiple times in a week.
So what? So – your glutes are the biggest muscle in the body (on average)! It can handle a lot of training volume and frequency! You don’t have to worry about tiring out your glutes, they can take it!
Don’t worry about training your glutes multiple times a week. You won’t be destroying your efficiency, you’ll be increasing it. And afterwards you’ll have awesome glutes to show off at the beach, in yoga pants, or in the bedroom at home.
Anyone have any favorite exercises when it comes to training your glutes? Let me know below!
The Biggest Glute Training Myths
- It’s all about squats when you want to train your glutes
- You have to get super sore when training your glutes
- Glutes are fast twitch muscles that should be trained with heavy weights
- Use progressive overload to maximize your glute gains
- Don’t worry about variety, just do one or two key exercises
- Only train your glutes once per week for maximum efficiency