5 Reasons why your glutes may not be growing

 

Now I'm still learning myself but we've all made mistakes when we first started working out, and that may be the reason you're not seeing the results that you want. But you live and you learn, and I'm here to help you not make the same mistakes that I have!

1. Not eating enough, especially protein

• Protein literally builds your muscles, you should be eating 1g of protein per body weight, so if you're 125lbs you should be eating about 125g of protein throughout the day. You also need those carbs!! Many people think carbs make you "fat" but carbs are not the enemy, you need them not only for your body to function but also to help you grow that booty!! You should be eating about 1-2g of carbs per body weight, so if you're 125lbs you should be eating around 125-200g of carbs throughout the day, but this doesn't mean to go eat a bunch of cookie or chips. Some healthy high carb foods are; oatmeal, bananas, blueberries, sweet potatoes, apples, etc. Now if you really want to be growing your glutes or any other muscle you should be eating in a calorie surplus which means you consume more calories than you burn. Calories = energy, protein shakes are a great way to get extra calories and protein in! Now this one may be a shock but you need to be eating fats too, but nothing like eating a ton of Taco Bell or McDonalds, some healthy fats are; avocados, nuts, fish, whole eggs, dark chocolate, etc. 

2. You're not progressively overloading 

• Now I'm not telling you to push yourself so hard that you hurt yourself, which I have, but what I'm saying is you cannot just do the same weight forever, you need to be increasing your weights once you feel like you are able to. The key is to challenge yourself, see how much you can lift or you'll never know your true potential. Don't be afraid of getting 'bulky' or 'manlike,' men and womens anatomy and the way they grow muscle is much different. The more you start to lift, the faster your muscles will grow!!

3. You're not resting enough 

• You do NOT need to be training your legs/glutes everyday, you should be doing so 2-3 times a week with a day in-between each. Your muscles don't grow as your working them, they grow while you are resting them.

4. Be patient and consistent 

• Don't get angry if you are not seeing the results you want right away, it takes time just like everything else. You just need to stay consistent, patient and do the right things to help them grow

5. You don't need to be doing 100 different exercises or change it up every leg day

• All you need is a few compound exercises such as; hip thrusts, weighted squats, deadlifts, etc. You also need to throw in some isolation exercises such as; Bulgarian split squats, cable pull throughs, single leg hip thrust, donkey kickback/fire hydrants, etc. 

Optional tips:

• Taking creatine helps to improve strength, muscle recovery, muscle gain, improves athletic performance, etc. Only need to take 5g per day, can mix in with protein shakes or other beverages!