This Training Mistake Is Killing Your Glute Gains.
The One Mistake You Didn't Know You Were Making
Many women spend a lot of time each week on glute-focused workouts to get perfect peachy glutes.
They often train two or three times a week.
Consistency is important for growing glute muscles.
But there's a delicate balance between helpful training and unproductive "Junk Volume."
In this article, I'll discuss this common mistake women make when training their glutes.
I'll also share tips on how to improve your approach for better glute growth.
The Pitfall of Junk Volume
Exercising your glutes several times a week can help, but there is a limit to how much it helps.
Junk volume is any training that wastes time and energy but doesn't build muscle or strength.
Exceeding this limit can lead to poor results and even hinder your glute gains.
People often think doing more leg workouts will lead to bigger glute muscles.
Sadly, doing excessive sets and reps leaves you sore, tired and unable to train sufficiently.
But quality often outweighs quantity in the realm of fitness.
Remember, many athletes and influencers on social media who do intense workouts might be using steroids.
Quality Over Quantity
The key to effective glute training is not cramming as many exercises as possible into each session.
Instead, concentrate on improving your approach to make each workout more intense.
Make sure to prioritise proper movements.
Instead of doing long glute workouts a few times a week, try splitting your glute training into three sessions.
This will make your glute workouts more focused and intense.
A typical glute-focused leg workout for one of my clients will only have four or five exercises.
The Importance of Training Intensity
One crucial factor often overlooked is training intensity.
Performing a shit ton of exercises, sets, and reps in a week can be mentally and physically exhausting.
Beyond a certain point, the returns on your effort diminish.
Spreading your glute training over more days makes each session simpler but more intense.
This shift in focus from volume to intensity is vital to unlocking optimal glute growth.
So, consider spreading your two glute workouts over three instead.
Add an extra set or two or a little extra glute isolation work, but focus on making all the movements more intense.
Work harder at your sets.
Balancing Volume and Intensity
Contrary to what most people think, you don't need lots of sets to make your glutes grow.
Generally, doing 12-18 sets of glute exercises each week is enough. Some examples are Hip Thrusts, Glute Bridges, Kickbacks, and Abductions.
You should focus on doing 4-6 sets of 1-2 glute exercises during each workout and progressively overloading them over time.
Don't forget, these numbers don't count other exercises for the quads and hamstrings. These exercises also indirectly target the glutes. Examples are RDLs, squats, deadlifts, step-ups, and lunges.
In training terms, it could look like this:
Workout 1:
Hip Thrusts 3x8 (Glute Isolation)
Single Leg Hip Thrusts 3x10 (Glute Isolation)
Romanian Deadlift 4x8 (Hamstrings & Glutes)
Bulgarian Split Squat 3x8 (Quads & Glutes)
Workout 2:
Hip Thrusts 3x12 (Glute Isolation)
Squat 4x8 (Quads & Glutes)
Hamstring Curl 3x10 (Hamstrings)
Cable Kickback 3x12 (Glute Isolation)
Workout 2:
Glute Bridge 3x20 (Glute Isolation)
Back Extension 2x12 (Hamstrings & Glutes)
Step Up 3x10 (Quads & Glutes)
Cable Abduction 4x12 (Glute Isolation)
Straying from Influencer Norms
The fitness industry, often influenced by social media, encourages workout routines with too many exercises.
People love to brag about training for two hours!
But in reality, 30-60 minutes of that was likely a waste of time (again, especially if you are not taking steroids).
More doesn't always mean better.
This method might not give you the desired results for most people and could waste time and energy.
It's essential to differentiate between flashy routines and evidence-based practices.
So, In Conclusion
In your quest for glute growth, it's not about training smarter rather than harder.
It's about training smarter, so YOU CAN TRAIN HARDER!
Avoid the common mistake of junk volume and prioritise quality over quantity.
To get better results, do fewer targeted exercises. Spread your glute workouts throughout the week and make them intense.
Remember, it's not about how much you do but how effectively you do it.
Embrace a balanced approach; your glutes will thank you with some sick glute growth.
If you've enjoyed this article and the others and learned a lot, imagine what it would be like working with me as your coach!
Looking to get incredible, life-changing results?
Want to get those glutes popping?
Want to be the strongest, most capable you ever?
Do you want to finally STOP wasting your time, effort and money on influencers, programs and coaches that suck?
Just hit the link below, get in touch, and we can discuss your goals and coaching in detail.
And Check out of a few of my clients below, who’ve gone from Mini to Mighty
I’m Aaron Schiavone, owner of Mind Muscle Personal Training. Over the past 7+ years I have helped women increase their self confidence, improve their relationship with food, improve their health, become stronger, fitter and happier..