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4 Week Glute Workout Plan

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Tip #: How To Maximize Recovery

Kayla Itsines’s 4-Week No-Equipment Workout Plan: 28-Minute Full-Body Workout

Recovery periods are when your body repairs itself and progress occurs. If you never gave your body time to heal and relax, chances are you will stunt your progress.

The most important part of recovery is making sure you get enough sleep. Sleep is the most underrated and overlooked part of the recovery process.

Its easy to search for all the supplements, food choices, and workout plans that provide the best recovery.

But no diet changes or supplements can hold a candle to how restorative proper sleep can be.

So make sure getting enough restful, uninterrupted sleep a massive priority.

Once thats covered, you can start to look at other methods of improving recovery. Im a big fan getting a regular massage , taking Epsom salt baths, and doing things you enjoy that are generally low stress.

Some forms of exercise are actually good for recovery as well. Things like leisurely walking, light biking, stretching, and yoga because they promote relaxation and blood flow. At the end of the day, your recovery comes down to the following factors:

  • Getting enough quality sleep
  • Eating well enough to allow recovery to happen
  • Taking two to four deliberate days off from the gym per week
  • Participating in relaxing activities

Training is the active part of the muscle building process and recovery is the passive part. Theyre both equally important, so dont skimp on recovery methods.

A Complete Glute Workout Program With Little To No Equipment

So, youre working out hardyour abs are tight, biceps firm and quads seriously toned. But, you have a flabby butt. Yeah, you might look great in a T-shirtbut on the beach youd feel self-conscious.

Then, something has to change!

This glutes workout program is the solution. With little-to-no equipment required, you can complete it even at home and watch it deliver impressive results.

Free Booty Building Workout Plan: Your Road To Bigger Glutes

Exercise alone will not guarantee you a bigger butt. For this reason, make sure to read all the tips in this post, as they are crucial in developing more prominent, firmer, rounder, and sexier glutes.

Furthermore, we understand that a good glute workout plan should include butt exercises for both the gym and those who work out at home. So be sure to check out both!

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Booty Building Mistake #:

If youre not consistently getting stronger on the movements youre using to build your butt, you wont get a bigger booty. Period. You must focus on making progress over time.

The more you workout consistently, the more your body will begin adapting to the weights youre lifting consistently. And as you get stronger from session to session, you will want to make sure youre adding weight to the bar, or trying to get more reps than you did before.

For example, lets look at how progressive overload works with a squat workout from workout to workout. In this scenario, you can squat 135 pounds for 3 sets of 6 reps.

Workout 1:

Squats performed: 135 pounds | 3 x 6

Workout 2:

Squats performed: 135 pounds | 3 x 7

Workout 3:

Squats performed: 135 pounds | 3 x 8

Workout 4:

Squats performed: 140 pounds | 3 x 6

In this example, you improved by adding 1 rep to each set on workout 2. The same happened on workout 3.

On workout 4, you added more weight to the bar since you added reps to your last 2 squat workouts.

Ideally, you will focus on improving in this manner for as long as possible to see rapid changes in your figure.

Ideally You Want To Be Eating In A 150

4 Weeks Butt Workout Program

Therefore you would eat 150-300 calories above your calculation.

In terms of what those calories should be made up of, the most important nutrient for muscle growth is protein. Protein is the only macro nutrient that can build lean muscle mass therefore it is beyond important to have enough of it in your diet.

To find out how much protein you should be eating, simply take your current body weight x 1.

Therefore if you weigh 150lbs, eat 150g of protein.

Beyond that I will urge you to do what is right, not what is the most comfortable.

What is the most comfortable is probably sticking to your lower calories, not eating more, and not having to fight the mental battle of eating more calories.

Yet what is right is being able to be okay with eating a bit more, possibly seeing the scale go up a bit, and fighting that mental battle.

Now, I just mentioned the scale going up and you probably lost it, huh? Dont worry, I will give you some guidelines.

Tracking Progress

If you are in a calorie surplus I would aim for a range of 1-2 lbs per month on average of weight gain. As long as you are in that rangethen it is likely you are gaining lean muscle mass. Once you start to go beyond that range, it is likely you are putting on too much excess body fat.

Now remember I said 1-2 per month on average. Your weight is going to fluctuate, that is normal, especially when you first start introducing more carbs and food to your body.

Measurements

I take measurements of their

  • Waist
  • Glutes
  • Quads

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Table Top Glute Stamps + Leg Extensions

Targets: Glutes, hamstrings and core.

How to do Table Top Glute Stamps and Leg Extensions:

  • Start in a table top position on all fours with shoulders stacked over wrists and knees under hips. Core engaged.
  • Extend your left leg straight behind you, making a straight line from toe to hip to head.
  • With a pointed toe, lift the left leg up one inch and down one inch. Repeat this pulsing movement three times.
  • Then, flex the left foot and draw the left heel toward the glute making a 90 degree angle with the flexed leg.
  • From here, with a flexed foot, left the heel of the foot up towards the ceiling up one inch and down one inch. Think of stamping your heel on the ceiling. Repeat this stamping movement three times.
  • Then point the toe, repeating the leg extension pulses and glute stamps .
  • Keep hips parallel to the floor .
  • Perform the first set on the right leg and second set on the left leg.
  • Glute Workout 1 Athletic Development

    The focus with this workout is strength and power development. Thus, we wont be speeding through each exercise. Instead, challenge yourself to lift heavier with fewer reps and excellent form. Take 1-3 minutes rest between sets and exercises so youre able to give 100% effort on each one.

    Perform 2 sets before moving on to next exercise. Allow 1-3 minutes rest between sets.

    • Kettlebell Swings 10 RM
    • Quadruped Hip Extensions 10RM per leg
    • Hip Thrust 6 RM

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    Glute Anatomy: Understand How To Grow Your Glutes

    Let me show you the primary muscles well be targeting with this program.

    The gluteal muscle group is composed of three muscles:

  • Gluteus maximus
  • The gluteus medius.
  • Lastly, the gluteus minimus.
  • Because the gluteus maximus is the largest muscle in the human body, it can be incredibly difficult to grow and definitely takes some work. Interestingly, your glutes have a specific role that DOESNT involve being aesthetically appealing! Understanding HOW to grow the glutes starts with knowing exactly WHAT they do. Every muscle has an anatomical responsibility and the glutes are certainly not an exception!

    The function of the glutes is to work with the semitendinosus and semimembranosus to extend the hip. So the glutes are the prime mover with any movement that brings your hips from back to front.

    In addition to being a hip extender, the glutes also work in conjunction with iliopsoas, piriformis, and the obturator muscles to externally rotate the hip. This means any movement that brings your knee closer to the outside of your hip is locally taxing your glutes!

    Very useful to know when trying to grow your glutes! Now, before addressing which exercises accommodate getting bigger glutes best, lets evaluate the mistakes most people make in their training.

    Glute Workout Routine : Best Glute Building Exercises

    4 Weeks To Bigger & Stronger Glutes (The BC Pyramid Protocol)

    When it comes to the bread and butter movements for building your glutes there will be two main movement patterns we will be focusing on.

    • The glute dominant exercises
    • The hip dominant exercises

    I want you to also notice how every single one of these exercises will be a compound movement.

    A compound movement basically just means you are using more than just one part of your body to do the work, normally your whole body is involved.The smaller activation stuff has its time and place, but if you really want to make the most of your workout plan to grow your glutes, you should be prioritizing compound based movements like the ones I will put below and applying the progressive overload principle to them.

    The glute dominant exercises can be found below.

    Glute Dominant Exercises

    Single Leg Torso Elevated Glute Bridge

    The single leg torso evaluated bridge is a step up from the regular glute bridge you saw prior because this time you are adding a stability factor as well as elevating your torso. You can add weight on your hips to this variation as well.

    Sets : 3-4

    Reps : 8-12/ea

    Notes : Be sure to push through your heels and feel the contraction at the top. Keep your core braced like I am going to punch you.

    BB Hip Thrust

    The BB Hip Thrust is a more advanced version of the floor glute bridge. It provides a larger range of motion and can take on new strength levels.

    Sets : 3-4

    Reps : 5-15

    Bulgarian Split Squat

    Sets : 3-4

    Reps : 6-12/ea

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    Free Booty Building Workout Plans

    The following glute workout plans are for home workouts and gym workouts and are in PDF format.

    Feel free to download and print these free butt workout routines to your phone, computer, or tablet. No sign-ups, no emails. Just click and download.

    • Using booty bands with these glute exercises will give you better results and help activate your glute muscles for better growth. If you dont already have some, I would highly recommend making the investment.

    Goal #: Bigger Glutes

    If your goal is to add quality size to your glutes, you must perform each exercise 1-2 times per week. Perform 3-4 sets and 8-10 reps for each exercise use weights . Always try to use the heaviest weights you can to finish each set. If you can do more than 10 reps, then you need to increase the weight.

    An added tip for building bigger glutes is to give yourself at least 3 to 4 days of rest before your next butt workout and get enough protein in your diet for your glutes to grow. Not getting enough protein will sabotage your growth.

    Try to get at least your body weight or a minimum of half your body weight in grams of protein. So. for example, if you weigh 160 pounds, consume 80 to 160 grams of protein or more each day.

    You will notice that my glute building workout plan is a variation of lunge exercises. Lunges are by far the best exercises for building quality glutes. Unlike squats, they are much more effective at targeting your glutes.

    Also, see my Top 10 Sandbag Lunges for Bigger Glutes & Smaller Waist.

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    Progressive Overload For A Glute Transformation

    Progressive overload is one of the most important bum-building principles.

    It basically means that slowly, you make your workouts harder and harder over time.

    Now, that doesnt mean that you must ALWAYS add weight. In fact, there are four ways in which you can make your training sessions harder:

  • Increased the reps: If last year you could do 4 sets of 10 back squats with 225, and today you can do 4 sets of 15 back squats at 225, then youre definitely progressing.
  • Increased the Sets: If last year all you could take was 2 sets of 10 bench presses at 115, but today you can do 5 sets of 10 at 115, then youre progressing.
  • Increased the Weight: If last year you could do 4 sets of 10 hip thrusts with 185, but today you can do 4 sets of 10 hip thrusts at 225, then youre progressing.
  • All of the above: this is usually the norm you want to try to improve all of the above over time.
  • Obviously, you cant ALWAYS be getting better or else we would have superhuman strength!

    But, you CAN go through phases that get harder over time. An example includes the following:

    • First week Squat: 100 for 2 sets of 8
    • Second week Squat: 100 for 3 sets of 8
    • Third Week Squat: 105 for 3 sets of 8
    • Fourth Week Squat: 110 for 3 sets of 8

    This can be followed by a deload, in which case you start over this cycle but start just a LITTLE higher than you did the following 4 weeks! So you could start at 105 for 2 sets of 8 and slowly work your way up there, over time you will continue to grow!

    The Top 3 Fatal Mistakes That Will Ruin Your Glute Transformation

    Pin by Kgothatso Malinga on 4 Week Programme

    People spend hours, weeks, months, years trying to build bigger glutes and a better body, and have VERY little to show for it.

    Unfortunately, most of the time theyre just following bad advice , so if youve been doing everything your trainer tells you to do and havent noticed big changes in your body composition in 3 months, ditch your trainer.

    Here are the top 3 glute growth mistakes:

    The treadmill and the Stair-Stepper will do little to help you build a bigger and rounder booty.

    Its like trying to do crunches to reveal your six-pack .

    Yeah, they might give you a good burn, but the feeling of burn alone is not enough to build your booty.

    Countless hours of cardio can help you reduce body fat, which can be awesome, but if you want a bigger booty, you have to grow your booty muscles, not just burn fat.

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    Progressive Overload Is Key

    Even as a beginner, you havent got much time to spare during this 4-week gym routine. What youll find is that you improve right from the very first week.

    To carve out a great physique youll need to use progressive overload.

    This is simply taking your body out of its comfort zone and lifting as heavy as you can for the rep range youve been given.

    For example, if youre asked to choose a weight thats fatiguing within 6-10 reps, you shouldnt be able to crank out 11 reps, no matter how hard you try. This overload effect forces your body to grow new muscle to protect itself.

    The progressive part of the workout comes down to constantly trying to increase the weight you use.

    Again, if youve been given 6-10 reps and you hit 10 comfortably, it shows youre getting stronger but it also tells you its time to grab the next weight up and keep on pushing.

    The real key to successful body recomposition is using the right exercises, in the right way, with the correct intensity. Thats what makes the greatest physique.

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