[S1 E8] All About The Booty
Let's face it, who doesn't want a nice butt these days?
The glutes are probably the main muscle group that the majority of my fitness clients, ranging from age 16 to early 60s, have come to me for help with over the last 10 years. Often most would prefer to build one naturally instead of altering it with injections or major surgeries (which I am very glad about!) but we don’t always get guidance on how to do it - and do it well.
So in today’s episode, I'm going to cover a bit about the history, anatomy, and physiology of growing your glutes, as well as my top questions to ask yourself as you begin your “booty-growing journey" and top exercises I have clients do that will always give the best results.
In today’s episode, we cover:
[00:01:54] When did glute focus become more widespread and popular?
[00:06:33] The impact of Dr Brett Contreras aka the “glute-guy”
[00:08:24] What do the genetics in your family look like?
[00:11:26] How well do you eat? How many calories is enough?
[00:17:08] Progressive overload and benefits of having a trainer
[00:21:54] The anatomy of the glutes: gluteus maximus, gluteus medius, and gluteus minimus
[00:26:19] How do you assess your injuries?
[00:27:48] Why you need to master band work
[00:29:18] Perfecting major compound movement patterns and determine the amount of load you can put on your muscles
[00:31:27] You will not have a perfect workout week, every week
[00:34:15] It takes at least three months to see the results
[00:36:10] What exercises should you implement to grow your glutes
Quotes:
You will not have a perfect workout week, every week.
Time under tension and longevity of time under tension is what's going to build muscle.
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