Stronger Than Your Boyfriend
Stronger Than Your Boyfriend
How to Build Glutes Re-Release
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Today, we teach you exactly how to grow your glutes! building the glutes is probably one of the biggest trends in the fitness world. And, having a strong booty is actually one of the best ways to support your lower back. In this episode, we share what compound movements and accessory work you can fold into your training that will have your booty burning! Your butt might not actually burn, but it will get stronger. We also share the fine details of glute building that includes rep ranges, sets, rest periods, days per week you need to train, and more. Listen for the complete blueprint you need to create your own booty building program.
In this episode, we discuss:
- How To Grow Glutes
- Glute Workouts For Muscle Growth
- Recovery After A Glute Workout
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Welcome, welcome to the Stronger Than Your Boyfriend Podcast. This week we decided to do a little something different. We have many, many episodes, almost 300 at this point, and some of our most popular episodes are kind of buried back in the archives of the podcast. So this week we decided to re-release an episode from June 2023, episode 93, How to Build the Glutes. So take a listen. Welcome to the Stronger Than Your Boyfriend Podcast, a podcast for anyone into fitness, especially for everyone everywhere who wants a nice ass. We are Heather and Katie, owners of Barpath Fitness, here to help you sit through the bullshit and toxic misinformation that permeates the fitness industry. Today we are talking about how to build the glutes.
SPEAKER_02So we wanted, we were brainstorming, and we decided that we wanted to do a how to build series. So we're going to talk about obviously the most common places where people want to grow muscle. So I feel like the most popular one is the glutes. So that's what we decided we wanted to start on. Yeah as far as the series goes. So today we're going to talk about how about how to build a bigger butt the right way without having to get butt implants, right? Like who doesn't want a nice ass? Am I right? Uh BBL, is that what it's called? Brazilian butt lift. Oh, yeah. That's like the new trend nowadays, right? I don't know. But I think that is definitely like the common denominator as far as attraction for both sexes, both men and women like nice asses and their significant others, whether they be men or women. So yeah, I just feel like it's a good one to start off with. I just get a lot of questions about it. So I thought this is a good one to talk about.
SPEAKER_01Well, yeah, and I feel like it's because they want a nice ass. So we're gonna do this series, and there's gonna be some common denominators between like all the different things we do in the series, right? So we'll talk a little bit about anatomy and and movements, um, like joint movements that you would use to work said muscle group. Then we'll go into a little bit of programming, like sets, reps, rest periods, and then potentially some mobility work for the joints surrounding the muscles, if it's like something where there's common mobility issues, or we we think that you would need it. So okay, let's start with anatomy. I'm gonna keep this very simple, right? So we have the three major muscle groups here, right? Like the the three major muscles are the gluteus maximus, the gluteus medius, and the gluteus minimus. There are also supporting muscles in the groups, but or in the glutes, but I'm not gonna go too deep into that. Um, so you have like your piriformis and all these little things too. But to effectively train the glutes, you want to focus on training kind of all of those three, really, and you want to focus on using all of the major movements at the joint and at the hip that include anything that would work the glutes. So that's hip extension, hip abduction, and external rotation exercises. And you want to do these exercises in various positions because you want to target all three of those kind of major parts of the glute.
SPEAKER_02Yeah, I feel like that's gonna be most people's attention span as far as anatomy goes. We're not gonna go too much. Let's get let's get into the movements. So, first things first, you have to be doing, you know, the big bang for your buck movements, like we we all talk, we always talk about, right? Which are your squats, your deadlifts, your lunges, and your hip thrust, right? So these are going to need to be staples in your routine if you want to grow a nice and firm booty.
SPEAKER_01Yeah, and you can think of the squats and deadlifts um specifically and lunges, I guess, as like vertical hip extension, I guess. I've heard of that before. And then hip thrust is the more horizontal version of it.
SPEAKER_02Would deadlift horizontal no deadlift would be vertical. Yeah. Anyways. So yeah, it would, I guess hip thrust would be the only, only horizontal one. Actually, we're gonna fact check that. But anyways, it doesn't matter. But so yeah, those those four movements and its variations or and their variations are they they need to be stable, right? So not the cable kickbacks that you see all your favorite Instagram influencers doing, not doing an hour on the Stairmaster. We're talking squatting and deadlifting, heavy shit. Okay, so let's start with rep ranges. So we've talked tirelessly about this in the past, but you need to have some sort of progressive overload with your training. And part of that means you're varying your rep weight rep ranges frequently, but not too often, right? So the sweet spot that we use, well, for us personally and our clients is sticking to a rep range for about four weeks and then progressing from there, right? And we're also including the the amount of sets we're doing, the amount of rest we're doing in that same four weeks. So it's not just a rep range, all of that is programmed into it. And doing movements just to, you know, quote unquote feel the burn as in like high rep cable kickbacks, etc., isn't what is going to grow the glutes. It's how it's it's the big compound, you know, big bang for your buck movements, right? Like I just feel like you can do cable kickbacks all day and you can do a million, million reps of them every single day, and then you do uh squats a couple times a week and your groups will pro your glutes will grow way more.
SPEAKER_01I have to do cable kickbacks. Like squats don't do shit for me. I mean they do, but like they help you activate target. Yeah, but yeah, but you can do them heavy too, cable kickbacks. I think it's all important.
SPEAKER_02I think it's all important, but I think if you're doing just the cable kickbacks and you're not doing squats and deadlifts.
SPEAKER_01Oh yeah, well, everybody should be doing the main movements. Well, that's yeah, that's what I'm trying to talk about here. So yeah. Right. Yes. Well, the glutes do respond to all well to all rep ranges too. So even if you're doing cable kickbacks, those are the ones you're gonna be able to do more of that, like uh uh rep the higher rep ranges, or I don't want to say more volume, but higher rep ranges.
SPEAKER_02And yeah. I will say that I feel like the like movements like the cable kickbacks, the donkey kicks, the glute bridges off the floor, those like quote unquote smaller movements, I guess for lack of a better word, for the glutes, I I think glutes respond well to to all rep ranges, but with those specific movements, they uh uh relay well with more of the higher rep ranges. So I think your movements like your squatting, you know, deadlifting, hip thrust lunges, they you can do all rep ranges for that. But I think that, you know, if you're adding in, you know, any cable work or any of these more like isolation access accessory movements for the glutes, they probably respond. You'll probably get a little bit more out of them if you're doing more like higher rep ranges for that. So and I think not just the glutes, but you know, specific muscle groups lend themselves better to um, you know, specific uh rep ranges, which we'll get into when we talk about other muscle groups. But I think specifically for the lower body or most of the lower body, I think you're going to get you know a wide variety of rep ranges and you're going to see results from it. So, and I also personally think that the glutes respond to more frequent training just because they are a really big muscle group, right? So whenever I see the glutes grow, whether it be with clients or with myself, there are there are a lot more days during the week where one of these movements is taking place, right? So if you're if glutes are your main focus, I personally would recommend training them three times per week, right? So it this is if you want to really grow them and you're really putting an emphasis on them. So this doesn't mean go into the gym and do a glute day three times per week, right? So maybe one day you're doing your squatting and your lunging, okay? And then your next gym session, you're deadlifting. And then the third time you're training glutes for the week, you're hip thrusting, right? So literally all four exercises are happening, but just more spread out. So you're constantly stimulating them versus hitting them hard one day per week and just letting them rest for the next six days.
SPEAKER_01Yeah, I think the most important thing is to have you're you're gonna need a well-structured program, right, to figure this out. So, and you have to see how you personally respond with certain frequency and and intensity as far as the glutes go. So one one program, one like booty building program, may not work for everyone. Yeah.
SPEAKER_02I just feel like, like Heather said, like she has to do like the cable kickbacks. Like those are that's like the one thing that you do to help you feel your glutes.
SPEAKER_01Yeah, I mean, I do a lot of that like little glute work before I do my squats, which helps me feel it more in my squats, but I have a lot of problems with my squat right now. So that's why in general I can't.
SPEAKER_02And again, like that's why we always preach individualized programming, because you may be one of those people who struggles to connect to the glutes while as you're doing or feel the glutes as you're doing movements like squatting, especially deadlifting. If you know, I feel like if you don't really feel much when you're doing deadlifting, specifically, I feel like a Romania deadlift is a really good test for this. If you're not really feeling this in your glutes at all, you probably want to do some movements like that prior to where you're not fatiguing them too much beforehand, but you're doing enough to kind of stimulate them. And then I don't know if you have time, which I'm sure you probably do, you're probably adding in some more intense sets of like the, you know, donkey kicks or whatever. I feel like we keep going to the cable kickbacks. I feel like there are other movements. I just don't do a lot of them. Yeah. But yeah, I just I I just feel like I I have a lot of movements, but they're they're in my head as far as examples, but they're variations of squatting, deadlifting, and lunging. So Yeah.
SPEAKER_01Well, and I do so, like some of the things that I do to like I do a lot of movements to prime the glutes beforehand, right? But I also work I work on the hips too, right? And that's something that kind of I kind of learned from you is about working on your hips and priming your glutes.
SPEAKER_02Right. Like I I personally believe that you need to focus on the smaller glute muscles, like the glute medious and the and the minimus, just as much. Like I feel like people are thinking about like, I want to grow my ass, I'm just gonna do hip thrust and deadlifts, right? So I mean you need to prioritize that at least in some way, because I think you're going to find that your hips are weak and you're going to have a big discrepancy there as far as maybe your glute max is really strong, but your glute medius and and minimus is pretty weak. Yeah. So when you're doing other probably you'll you'll discover this if they're weak in in activities you're doing in daily life or you get injured or something, and that's when you really need to start focusing on them. So I think you should include something to prioritize them in your programming either way. So, like, go ahead. No, I would keep going. Oh, yeah. No, I was just gonna talk about the peeing dog that we talk about all the time. Like, I think that that one really, I mean, it sucks. Everyone hates it, but it lights up the glute medius in the hips, right? And it's a really, I think it's a great movement to do before you go into the heavier, more compound lifts. Like I'll have pretty much this is this is a stable with my clients. Like, if we're doing, you know, if their program is structured to where we're doing a lower body day where deadlifts are the main, is the main compound movement. I'm programming in their workout. They're doing some peeing dogs beforehand. And I'm not having them go super light with them. Like they still suck, but it's gonna really warm things up and get them connecting to the glutes a little bit better.
SPEAKER_01So what Katie is talking about is that external rotation piece, right? So like most people think of hip extension and hip abduction. So they think hip thrusts and they think uh like walking, bandwalking side to side, you know, right? But it's that external rotation piece for me that I use to prime my glutes quite a bit. So whether that's like sideline clamshells, whether it's the peeing dogs, like things like that, that really, really help my glutes light up and get me prepared to do the squats and deadlifts.
SPEAKER_02Yeah, I would say if you're really, really struggling, you might want to do some type of like hip external rotation stretch. So like an active pigeon stretch or something like that to really loosen them up. And then you can try to activate them by doing the peeing dogs, and then you can go into the the deadlifts or the hip thrusts or whatever. And it sounds like you're you have to do a lot if you are struggling to to feel your glutes, but it's really worth it. And if it takes away from other aspects of your training, I think that maybe if if glute training or glute growing your glutes is is your priority, well, you probably want to do this because and it doesn't take that long. It really does.
SPEAKER_01I mean, you just throw it into your warm-up, basically. Yeah. Like instead of walking on the treadmill for five minutes, like what is that doing? You know, exactly. Let's do some actual priming. Right. Like the muscles were working.
SPEAKER_02Yeah. And for my clients, like it's funny because on the app we use, there's like a section for the warm-up, but I know no one does it. So I make their quote unquote warm-up like the first two exercises of their workout. So I know they're doing it, and I know they're at least trying to do it with some intention and intensity, right? So um, okay, I think, all right, let's say you're doing these movements already, right? So squatting, deadlifting, hip thrusting, and lunges, and your progress has stalled. So tempo work is awesome. So don't neglect tempo work, right? So if if this is a great way to progress, if you're if you're if you think your programming is on point and you just feel like you're getting nowhere, right? So try some heavy ass hip thrust with a four-second eccentric rep, and I guarantee you will feel your glutes light up so much you probably won't be able to walk for a second. I mean, just kidding, but maybe not. So, like that would just be you're lowering each rep for four seconds if you're not really sure what it what an eccentric rep means, right? So, another example, you can try some squats with pauses. So maybe you're doing whatever, you know, whatever rep sets and rep range you're currently doing, now you're just adding a two-second pause at the bottom. Like, that's definitely it that's a different stimulus. There's so many variations you can do to give your body a different stimulus with these important lifts, right? Your body doesn't, your body doesn't really know like how much load you're lifting, right? So you can increase the load by adding in this tempo work. So it's also a great option if you're short on equipment. You can add just a shit ton of tempo work and you'll increase the intensity, increase the load, right? And as always, introducing novelty is a great way to spark some serious muscle muscle growth if you do it right, right? Right. And also, like, it doesn't just need to be barbell back squats, conventional deadlifts, walking lunges, and hip thrust, right? There are so many other different variations of these movements. So, like, ooh, this is a good one. And I want Heather to do this because it's really good. So I had never heard of it. So I have a coach and he programs for me, and he gave me a couple months ago, he started giving me these Bulgarian deadlifts. And I'm like, what in the actual fuck is a Bulgarian deadlift? So it's essentially you're setting up like a Bulgarian split squat, but you're holding a barbell in front of you and you're hinging instead of, you know, dropping your knee down towards the floor. Right. And it's, I don't think there has been one day that I've done them in the last three months that my glutes haven't been sore from doing these.
SPEAKER_01So it's like kind of like a single leg deadlift, kind of like a staggered stance deadlift, but your back foot's elevated. It's like a hybrid.
SPEAKER_02But like I'm telling you, because I love the staggered stance deadlifts where your footage is kind of yeah, where your footage is kind of anchored on the floor. I'm telling you, do this and you will feel it even more so. Like I feel like you're just you're forced to hinge even more. Like I with the staggered stance, with your foot being on the floor, some people, in order to maintain the proper pelvic position, right? To maintain that anterior pelvic tilt, they bend their knees a little bit more. You really can't do that with the Bulgarian deadlift from where your back foot is is set up with the elevation. You can't, I mean, you can only bend your knees so much. You're literally forced to hinge a lot. So it's a really good one. Maybe we'll I'll have to upload this video on YouTube and then maybe you can post it in the show notes so people can see what I'm talking about. But well, it'll be in the blog, I'm sure. Oh, yeah, it'll be in the blog. So we'll have to post a video. But and okay, so another good example, like for hip thrust, I feel like people just do hip thrust and they don't really try any variations. So you can do a staggered stance hip thrust, right? So you just are, you know, you're you're work you have one foot on the floor like normal, and then you're kind of just anchoring the other foot. So you're putting more of the load in that one leg, and vice versa. You can also, again, like we also said, like we said, you can also do these for Romanian deadlifts. I love the Dembell curtsy lunge. That one's a really good glute killer. Yeah. So there's a lot of different lunge variations.
SPEAKER_01Like the curtsy lunge is a good one. There's um, like, I I guess the caustic squat's not a lunge, but um other types of lunge.
SPEAKER_00Otherwise that's considered.
SPEAKER_01Other, I I don't even know. Other planar lunges, like you don't have to lunge just forward and you don't have to lunge backward, and you don't have to lunge sideways, like you can lunge at an angle, which the curtsy lunge kind of does. But there's also like, you know, just like angled angled lunges. Yeah.
SPEAKER_02I feel like the with the lunges, it's it's crazy to see the difference between person to person as far as what variation of lunge helps a person feel it in a certain muscle group in their lower body. So as in like certain sometimes I'm doing reverse lunges and one client will feel them all in their glutes, and then another client will feel them all in their quads. So it's I would play around with it and see like, oh yeah, the curtsy lunge, I definitely feel that one in my glutes. I'm gonna stick with this one for a few phases and you know, switch up the rest right rep ranges, maybe do, you know, a barbell one, a dumbbell one, et cetera. And then you can, again, like Heather said, play around with the angles.
SPEAKER_01Yeah, for me, I think walking lunges is the one where I definitely feel it the most. Yeah, and I I guess that's just because there's a trajectory there, and so you're getting that full range of motion in the hip extension, right? Like you're starting in front and then you're moving to full extension. Yeah, but I don't know. And then, you know, everybody's a little bit different, but I also like to do um like kind of like lateral step sounds as kind of a lunge or uh lunges, reverse lunges off like a surface, like a box deficit. Um yeah, deficit lunges, yeah. And you can add like barbells to that, you can add all kinds of stuff.
SPEAKER_02Yeah, there's just so many variations. Literally every variation of a lunge I feel in my glutes. Like I always feel my glutes. Not me.
SPEAKER_01It's all quads for me.
SPEAKER_02Even so, I mean, you can also include split squats in this. I just like lunges because they have that locomotion component, so you're getting some type of that hip, more of that hip extension, I should say. But also, like I still feel like bulk and split squats in my glutes. So really, I just feel most like lunges in my glutes.
SPEAKER_01Yeah. I'm so jealous. Yeah. I so I'm doing our stronger program. I'm on. I just started the second phase this week, and I'm doing the staggered stanced Romanian deadlifts. Oh, yeah. And those I actually like I feel it in my hamstrings, but I'm actually feeling it in my glutes. And it's great. And I can't go very heavy because I have terrible like pelvic position and back pain and like so I'm working on it, but I I go slow and controlled, and I do feel those in my glutes, and I don't feel a lot of things in my glutes. Yeah.
SPEAKER_02Well, I feel like that's a good point too. Like, you don't need to go super heavy. No. Like if you're really trying to connect to those glute muscles because you have a you have a hard time feeling them, go light and try to you know, don't just go through the motions, try to squeeze the shit out of your glutes and try to, you know, get that mind muscle connection going so you can actually feel it. And then if you do that, you're gonna get stronger quicker, so you're going to be able to add more weight faster.
SPEAKER_01Yeah, and then you can go heavy on the things you can go heavy on, right? Exactly. So, like right now I can't squat, so I'm doing belt squats. Yeah. Because it's it's a back issue. Like I'm having a flare-up with with one of my back issues. So, but belt squats feel great because there's no load on my spine. Yeah. And those are awesome. Yeah.
SPEAKER_02Remember when I was doing the heavy ass barbell reverse lunges? And then, I mean, I pretty much only felt those in my glutes too. And then we kind of had like a mini competition. Heather was trying to catch up to me. Did you feel those in your glutes? What were they? It was so you're you have the barbell on your back and you're doing a reverse lunge. Remember, you were like, Oh, wow, you're doing a lot of weight.
SPEAKER_01I want to catch up to you. Oh God. Yeah. So the next day I, or the next week or whatever, like I was doing these in my program when I was like programming for myself before I started stronger. And I was doing a certain weight, and then I come in the gym and Katie's doing them. I guess it's in her program too. And it's like double the weight I'm doing. And I'm like, wait a second. So then I go to the gym the next time and I add a lot of weight. And I remember there was one rep on my weaker leg where I almost couldn't stand up. Yeah. It was bad. But no, I feel those all my quads. Oh, okay.
SPEAKER_02Yeah, mine is like literally all my glutes. Like I remember I had to pause at the bottom too. It was doing like 115 for like six to eight reps each leg. And I was like, I don't think I'm gonna stand up. I think I might die. But I got through it.
SPEAKER_01The interesting thing to note here is like some people will say, like, my glutes aren't firing. And the reality is that that is not necessarily true, right? Like, if you're doing hip extension, the glute muscles have to be working. Yeah. It's just that you're probably compensating somewhere else in recruiting muscle fibers and other, like your low back and things like that. Yeah. That maybe it and it's the the balance is off there, right? So your glutes are firing, they're just not, you're not getting that connection and as much um as as much activity, maybe as as you would if you'd prime a little bit.
SPEAKER_02Yeah, exactly. Yeah. So that's why it's so important to do that. And like your body's always gonna prioritize using the muscles it's strongest with. So if you've created this pattern where you're compensating, it's always gonna default to that because it your body always wants to do the least amount of work. Like it wants to be efficient.
SPEAKER_01Just like me. Yeah.
SPEAKER_02Well, that's how everyone wants to work, right? So you really do need to put in the work if you're not feeling it. So okay, cool. So let's outline a sp a glute-specific program, shall we? So, first and foremost, we are going to wake up the glutes before we get into the squats and lunges. So here's a really fun one that I've been having my clients do. Um, side plank clamshells. Yep. So it's you're not, they're not in a full side plank, they're on their knees. Yeah, like your bottom knees resting on the ground. Yeah, and then you kind of bridge up and then you clamshell at the top. So you you um you you throw the knee up. You thrust, yeah. You thrust forward and you lift your knee. And it's a, I mean, it's good. You're waking up the core, you're waking up the glutes. I love that one. Obviously, the peeing dogs, that's a staple in my routine for my clients and myself. If you don't know what a peeing dog is, don't worry. This whole this blog is gonna have all these videos, so you can check it out. Yeah, please refer to the blog. So, but yeah, you can also do things like bodyweight glute bridges or or the infamous cable kickback that we keep coming around.
SPEAKER_01The funny thing is, like, every time I try to do cable kickbacks at the gym, I can never find the freaking ankle thing. Oh, yeah, the thing that wraps the attachment. Yeah, the attachment. And so I can't do them. So, like, we're talking about them, but I never do them.
SPEAKER_02Like, I want to do them. What about like the donkey kicks? So those ones are kind of funny to watch. Like you're oh where you're like, you're you're on all fours, yeah, and then you like lift your glute, you can kind of pulse your glutes.
SPEAKER_01Yeah, I I think that can work. We'll put a hip circle around my thighs and do that, and that that tends to work really well for priming.
SPEAKER_02Okay. Side note on the hip circle, I feel like people are going to think, you know, I feel like people who are trying to build their glutes or who want to prioritize working their glutes when they're squatting wear the hip circle around their knees when they do that. And how do you what are your thoughts on that? Because I don't like it. Yeah. I think if someone Really, really has a problem with valgus knee, maybe.
SPEAKER_01Yeah, that would be that would be one of the th but not like a heavy set. No, yeah. The thing about that is yes, you I would do it for like warmups and like priming again, like do some squats with the hip circle on, sure. But yeah, no, probably not normal sets. And I tend to think that uh reactive neuromuscular training is better, right? If for knee valgus and for, you know, any of that stuff, like turning on the glutes, et cetera, than the hip circle. And if you don't know what that is, it's basically like you would put a band, the the leg that's caving, you would put a band on that and you would cause it, you would pull it in, like cause it to cave. Yeah. And you, as the person squatting, would have to fight that during the squat. Yeah. And so you're reacting to the force that you're having issues with.
SPEAKER_02Yeah. I we should link the RT split squat because that's a really good one. Yeah, that one's really good. It uh you could just try it, but it kind of shows this. So that could be a good one to add in your, you know, priming warm-up routine too. Just if you really it like if you do have a problem with that balgus knee, that would be a good one. So, okay, so I know I said, you know, these for lack of a better word, smaller movements for the glutes aren't going to build the butt as much. But if you do them in the right context, such as your warm-up to work that bind muscle connection before you go into your squats, they will indirectly help you build the muscle. And then if you want to do them, you know, towards the end, just accessory work. Yeah, accessory work after you've done your heavy squatting deadlift, whatever, then that could be just a little bit uh a good way to get more volume without a ton more intensity. So you're not just kit destroying your glutes. So, okay, first day, we are going to be doing three to four sets of squats and three to four sets of a lunge variation. Okay, the second and let's let's let's pick one. What kind of lunge variation do you want to start with? Just so if someone wants to do a workout, let's do curtsy lunge with dumbbells. Second day, you're going to do deadlifts, either conventional or sumo, whatever is in your program. Okay, what are your opinions on this? Because I feel like people are going to ask conventional or sumo deadlifting is better for the glutes. They obviously both are. It depends. It depends on the person.
SPEAKER_01Yeah, I think it depends. Actually, I haven't looked at the I feel like there's an article somewhere that talks about this. I because I think most of the research shows that it's not that different, but I think it's variable, right? Like I think it depends on your limbs. Like a lot of people use a lot of for me personally, I use a lot of quads when I lock out on the CMO. And I, again, I'm training for performance when I do that. Exactly. So I'm not thinking about my glutes. Yeah. Um, but I could see some people using a lot more glute.
SPEAKER_02Yeah, I just depends. It totally depends on the person because you're right, like it it depends on even what you're doing the movement for. Like, are you you're probably like when you're powerlifting, you don't give a shit if you're building your glutes. You're just trying to lift the weight up. But you know, a lot of people do, but also maybe their levers are different and they feel it like you mostly in their quads, but then they feel conventional more in their glutes, and someone could be the complete opposite. So it just depends. I feel like for me, conventional deadlifting, I definitely feel more in my glutes, but also probably sumo deadlifting too. I feel a lot of most hinging in my glutes. You're just you're just glutes, just like an ass girl.
SPEAKER_01You are about like 40 inches or something. Did we measure? No, it was like 38 and a half. It's pretty big. Okay, you got a big ass. For how like small you are. It's pretty big.
SPEAKER_02Anyway, so okay, so in this in the second day, you're going to again do the whatever deadlift variation you're choosing for this phase. Do your warmups slash priming movements, and you're gonna do three to four sets of deadlifts with as much intensity for whatever rep range you're working in that you can. Okay. And your third day is your hip thrust day. So warm up is normal, then do three to four sets of your hip thrust, boom, that's it. It doesn't need to be super complicated. You can see we're hitting the glutes frequently, but we're not doing a ton, a ton of sets. If you want to add some accessory work, maybe on the deadlift day or the hip thrust day, if you really want to get more glute volume in there, and if you feel like you respond to a little bit more volume there, great. I think that would be a good thing for you to do. Like, I feel like Heather, that's probably something you would do. Like if you just if you were doing like a three, three-day full body split and you had this setup, you would probably do a couple more glute accessories on the deadlift and hip thrust day. Probably. Maybe. I don't know. Maybe not. Heather likes to be efficient. I do. I do. I'm like, yeah, in and out. Let's go. And again, like as far as the rep ranges, like I didn't really give a specific one because I think you should cycle through all of them for these heavy compound movements for your glutes. Like, I think you can do some really intense reps as far as you're in the one to five rep range and see some bomb muscle growth. And then also once you kind of phase out of that, I think they respond to the higher reps too, and then the moderate. So glutes are just the one of those muscle groups that you can do all of it for.
SPEAKER_01So totally, totally. So let's talk about the most important thing other than the training. The training when you're trying to grow your glutes. You gotta eat. Yeah, you gotta eat. You gotta eat in a surplus. Ding ding. You gotta eat enough calories, more calories than you think. Protein, you gotta eat carbs, you gotta eat all of it. Yeah. And you have to be okay with building and probably gaining a little bit of fat if you want to butt. Yeah. I just like people just completely miss this part.
SPEAKER_02And I'm like, I feel like if someone came to me and they basically laid out the program that I just said, and they're like, I'm not seeing any results. And I'm like, Well, how much are you eating? Well, I'm gonna need like 1,500 calories. Okay, eat 2,000 and watch your ass grow. Like, there's the there's how you're gonna bust your plateau. So there's also the nutrition piece. If you want to grow something, your body needs the fuel to do so. Yes. So it your body will grow tissue, and that in what tissue it grows is dependent on your training. So if you're training properly, you will most likely, you know, partition all those calories to muscle, but you have to have the calories there to do so, right? Especially protein. You have to make sure you're getting enough protein, building blocks of muscle. So please eat enough. Yes. And also, I feel like you know, social media is a thing. We've have our favorite, favorite fitness influencers. A lot of them have nice asses and they're doing a lot of glute workouts. Cool. We have to talk about recovery as a part of this conversation, right? If you're just hammering your glutes every week but aren't recovering properly, you're going to you you aren't going to build them because you you'll get caught in this train really hard, recover, but you're not adapting if you're just constantly hammering them. You have to give your body time to adapt to the stimulus too.
SPEAKER_01The building of muscle happens during the recovery. Yeah. The the tearing of muscle, the micro-tears is what happens when you're training. Like you're actually putting little micro tears into your muscle. And what happens is you eat the protein and build back on top of that muscle and adapt over that, but that happens when you're recovering. Yeah. So if you're not getting recovery, you're not fixing those micro-tears, you're not building, you're not getting stronger.
SPEAKER_02Yeah. Or you're just not recovering. I don't like, I feel like I've heard something about this micro-tear thing. I don't know though. I feel like I want to look into it. Someone said it wasn't true. What? But I don't know. Yeah, I feel like we need to fact-check this. Either way, it doesn't really matter if you're micro-tearing your muscle, which I feel like a part of a part of that. It's definitely a part of what's happening when you're training. Either way, you're stimulating it, you're hitting it really hard. So your body needs to recover from the stress that you just gave it. So you can't just hit it, you know, train and recover. You also have to recover or you have to adapt after the recovery part. So obviously the nutrition component is a big part of this, right? We need to have enough calories and energy to grow. But there are other aspects of your recovery that you need to take into account too. So sleeping is such a huge deal when you're trying to build muscle. This is when you recover the most. And the better you sleep, the more muscle you will grow. So don't let all of your hard work and effort go to waste. Eat enough calories. Make sure you're hydrating too. That's important. Don't also just like, if you're really trying to grow by any means necessary, don't just like do your workout, your strength training workout, and then sit on your ass all day. Movement helps facilitate that recovery. So make sure you're just walking, getting some general movement throughout the day, eating it up. Like you're gonna be surprised by the results that you see. So did you find anything on that?
SPEAKER_01Okay, I'm I'm no, not yet, but I'm gonna keep looking into it because wait, common myths. I I just yeah.
SPEAKER_02It's I I don't remember where I heard this. I feel like it was on some other podcast, and I was like, wait a second, that's what I learned my whole career is that when you're strength training, you're doing a little micro tear trauma. Yeah. It's it's a trauma. So I don't know if it's actually tearing the muscle, but it's a trauma. Like you're stressing your muscle. So you're whatever stress that you give your body, you have to recover from that stress. So whether it be, you know, as nuanced as you are slightly tearing your muscle or you're not, it doesn't matter. It's a trauma to your muscle. And it's not like obviously like a huge, huge trauma, but it is a micro trauma that again, you need to recover and adapt from to see that growth. So your body, you know, builds muscle to be stronger for the next time that it's preparing for the next time that this trauma occurs. So that's why it's you can't think of it just like I'm gonna hammer the shit out of my glutes and they're gonna grow. No, there's a lot more to it. So it has to be a little bit more well-rounded. So um, I feel like, did we miss anything?
SPEAKER_01No, I'm like going down around. She's going out a weird about this micro tear stuff because, like, literally, I mean, okay, let's be honest, I went through my master's degree a long time ago. And so, you know, that was kind of the I'm I'm what I feel like it is, is the terminology is probably off, but exactly. Let me just uh let me do some research and we're gonna address this.
SPEAKER_02I feel like micro trauma is good, but also we have a whole series to kind of build this back in because strength training is strength training, like whatever muscle you're trying to build, you're gonna create this micro trauma either way. So maybe we'll if we find the research, we'll put it in on a revisit this, yeah. Yeah, we'll revisit in another how to build whatever muscle group series. So yes, cool. Ask training, ass day. Everyone loves ass day. Yeah.
SPEAKER_01So didn't we have a QA how to get an Instagram ass? I think we did. I don't remember what we said in it, but there's probably a some of this, but it was just a QA, so not very much.
SPEAKER_02Yeah, so this is there's more in here. But you should listen to that because our friend asked that question on how to build an Instagram ass.
SPEAKER_01Good QA.
SPEAKER_02So yeah. Yeah, we are well, since we did that, I feel like now we're influencers.
SPEAKER_01Yes, we must take ass pictures now.
SPEAKER_02Yeah, well, because of this episode, I feel like like how to build, I feel like it should be called how to build a nice ass, but maybe not.
SPEAKER_01Nah. I'm gonna do some keyword research and I'll let you know.
SPEAKER_02All right, cool. But anyways, we are now. So if you're listening to this, we are. So make sure you look at our ass pics. Oh my god. Now we have to post as picks. Great. All right. So if you like this podcast, please, please rate and review it. It really helps uh uh get our little podcast scene, and you can rate it and review it on anywhere you get your podcast.
SPEAKER_01Yes, and and if you'd want to do some ass work, uh the stronger program is out and it does have ass work in it. It has a lot of ass work. Like today I did a lot of great, yeah, like yeah, a lot of a lot of movement to grow the ad.
SPEAKER_02So and join our Facebook group, strongly boyfriend, and you can post pictures of your ass. You totally can. Or show your ass working videos, and we will all comment and shoot. We really will. Alright, I feel like that's it. I just started talking about this. Alright, peace out.