The question of “how to grow your glutes” is one that I am asked multiple times daily. If you look at the picture above, my “gains” didn’t happen over night.; There is 18 months between these pictures and it required a lot of sweat and dedication. Unfortunately, most women are mislead to believe that lifting weights will make you bulky and gain muscle rapidly; I am here to tell you that is not the case. If it were that easy everyone would have beautifully sculpted muscles. Muscle gain requires a lot of hard work, time and effort.
I want to share with you some of my very simple, yet highly effective tips to muscle (specifically glute), growth below.
This is one of the biggest mistakes females tend to make in their fitness journeys; they do not eat correctly nor do they eat nearly enough. Stop being afraid of food. In order to gain muscle you want to be in a slight calorie surplus approx. 100- 300 calories over maintenance levels per day for lean muscle gain. Food is literally fuel for the body; with out enough fuel in the tank, you simply won’t get very far. You need to eat in order to gain the energy required to fuel your sessions.
In order to build muscle, it is important to eat regular meals that contain protein, complex carbs and healthy fats. Protein should be your first priority and each meal should contain a serving of protein. Protein is, after all, the building block to every cell and muscle in the body. In order to gain muscle effectively, you want to aim for any where between 1 – 1.5g of protein per pound of body weight (note that this depends on the person).
Adding lean muscle (AKA hypertrophy) is achieved by utilizing heavy weights with a shorter rep range (6-12). Hypertrophy is the increase of the number of cells within the muscle tissues, thus, increasing its size overall. Heavy weights stimulate damage in the form of tears to the muscle fibres. This, in turn, forces your body into responding with growth.
If you want to gain lean muscle it is essential that your drop the cardio down to minimal sessions per week, as too much cardio is counter-productive. Long, endurance type cardio sessions will eat away at your hard earned muscle. Instead, utilize HIIT training 2-4 times a week. Short, sharp bursts of intensity, followed by periods of rest will stimulate fat burning whilst allowing you to hold on to your muscle.
If your goal is to gain muscle then you want to focus the majority of your time in the gym on focusing on nothing but lifting. 3- 6 weight sessions per week is encouraged for growth.
The importance of sleep is often overlooked, not only is it essential for energy, but it is when we repair our damaged cells. Did you know that research shows that 75 percent of growth hormone is released while you sleep?! Muscles aren’t made in the gym; they’re made from the recovery that happens out side of the gym. Ensure you allow your muscles adequate time to recover post training.
And there you have it; the 3 keys to muscle growth. They sound relatively easy don’t they? The hard part here is being consistent with combining sleep, training and nutrition and being patient in your journey to obtain the results you are looking for. Remember that success in any area does not happen over night, and changes in body composition are no different.
Consistency is always the key <3
If you would like to see more, you can view my YouTube video on how to gain muscle here https://www.youtube.com/watch?v=tJ3jDAvndYY
As always, if you have any questions about this blog or would like to know which of my programs might help you gain muscle please email Rachel@bodiesbyrachel.com.au x