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Do Glutes Grow On Rest Days? (There’s Zero Growth Without It)

Do Glutes Grow On Rest Days

Last Updated on January 25, 2023 by Femniqe


Your glutes do not grow directly on rest days, but rest days are crucial for muscle growth. 

During your workout, you’re causing micro tears in the muscle fibers, and it’s during the rest and recovery phase that your body repairs and rebuilds those fibers, making your glutes stronger and bigger. 

On rest days, your body is able to repair and rebuild damaged glutes tissue, leading to muscle growth.

Rest days allow your body to recover from the stress of training, reducing muscle soreness and fatigue. 

This is important because when you’re feeling sore and fatigued, it’s harder to perform at your best during your next butt workout.

So, while your glutes may not be growing directly on rest days, they are benefiting from the recovery and repair(1) that is taking place, making them stronger and bigger in the long run.

Never Skip Glutes Rest days

The thing is, you can’t train the glutes every day and see results that actually hinder your gains. 

Your glutes, just like every other muscle in your body, need time to recover and grow. Without proper rest and recovery, you’re just spinning your wheels and not getting anywhere.

Skipping rest days not only stops glute growth, but it also increases your risk of injury.

You have to give your glutes the break it deserves. It’ll thank you in the long run with some killer gains. 

Nutrition On Rest Days For Better Glute Gains

You still need to be consuming enough protein on rest days for booty growth because protein is the building block of muscle. 

Getting in enough protein on rest days ensures that your body has the necessary building blocks to repair and grow muscle tissue.

Not only that, protein consumption on rest days also helps to maintain the glute mass you’ve gained in the past. 

Also, try not to go into a calorie deficit. 

When you’re in a calorie deficit, your body may start breaking down muscle tissue to use as energy. 

When you get enough protein on rest days it can help to minimize muscle loss and ensure that your body is in an anabolic state(2) (a state where muscle tissue is being built and repaired) which is essential for adding inches to your glutes.

That’s why consuming enough protein on rest days is super important for muscle growth and recovery, and it’s not limited to only glute training days. 

How Many Times A Week Should You Train Glutes To Grow Them?

For bodyweight glute training, the ideal glute training frequency is 3-4 times per week.

But if you’re training glutes with weights then 2-3 times per week is ideal.

That being said, focusing on progressive overload by progressively increasing the reps, time-under-tension or weights over time, is what really brings the gains.

Will My Glutes Grow If I Train Once A Week And No More?

Training the glutes once per week is not enough for faster growth because muscles need sufficient stimulus to grow.

Remember, your glutes grow when they are exposed to stress, and then given time to repair and recover. 

When you train a muscle, you create small tears in the muscle fibers. 

These tears are then repaired by the body, resulting in the muscle growing bigger and stronger. However, this process takes time and the muscle needs adequate recovery time before it can be exposed to the same stress again.

That’s why when you train the glutes once per week, you are only exposing it to stress once per week and therefore, it does not have enough stress to trigger the muscle building process. 

This can lead to a lack of progress and slower booty growth.

Now, if you train your glutes more frequently, such as 2-3 or 3-4 times per week, you are exposing it to stress more often, which will lead to more growth. 

This is because the muscle is given more time to recover and repair between training sessions. 

Additionally, you can also increase the volume and intensity during each session, leading to more muscle growth.

So, Do Glutes Grow On Rest Days? Not Really But Won’t Without It

If your glutes never rests, it never grows. 

Recovery is very critical when it comes to growing bigger and rounder glutes. Overtraining just leads to injury, fatigue, and decreased performance.

So monitor your recovery and adjust your training frequency as needed.


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