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Glute Genetics: Why It Doesn’t Matter If You Want Booty Gains

Glute Genetics

Last Updated on March 8, 2023 by Femniqe


Glute genetics is a hit or miss.

Not all of us are genetically gifted with nice plump glutes from our mommas.

But that’s okay, because if you really want the best glutes possible, you can get it.

Yes, when it comes to glute development, genetics do play a role in determining the size, shape, and overall appearance of your glutes. 

Some people are born with a naturally round and firm booty, while others may have a flatter or more square-shaped butt due to their genetics.

The good news is that genetics are not the only factor that determines the size and shape of your glutes. 

Other factors like diet, glute-specific training and lifestyle habits can give you glutes that even those genetically gifted ones would be jealous of.

So even if you weren’t blessed with a naturally round and perky butt, it doesn’t mean that you can’t achieve the glute gains that you desire. 

Getting Your Dream Glutes Is Within Reach

With the right training and nutrition plan, you can build and sculpt your glutes into the shape that you want, regardless of your genetics.

That being said, it’s important to manage your expectations and understand that the rate at which you see progress will depend on many factors.

Such as your starting point, glute training intensity, and diet. 

You have to stay consistent with your training and nutrition plan, as progress can take time and requires patience and dedication.

This is where a lot of people mess up, they’re not consistent.

Even though genetics play a role in glute development, they should not be seen as a barrier to achieving those booty gains.

Debunking The “flat” Or “pancake” Glute Genetics

First off, everyone’s body is unique, and we all have different shapes and sizes. 

This includes the shape and size of our glutes. 

Many believe that if they have a flat butt, it’s just because of their genetics and there’s nothing they can do about it. 

But that’s absolutely NOT true. 

In fact, anyone can grow stronger, bigger and rounder glutes through targeted exercise and proper nutrition.

Glute Resistance Training Is A Must

When it comes to growing your glutes, resistance training is non-negotiable(1).

You can get resistance by using weights or just using your bodyweight with the Time Under Tension technique.

Exercises like glute bridges, modified-lunges, and hip thrusts are all great for targeting the glute muscles and promoting growth. 

Here’s an example of a glute targeting sequence: 

By consistently challenging your muscles with progressive overload, you can increase the size and strength of your glutes over time.

Overcoming Glute Genetics With A High Protein Diet

Eating a balanced diet with plenty of protein and calories will help supplement booty growth, repair and recovery. 

Also, staying hydrated and getting enough sleep are important for recovery and optimal muscle function. Now remember, everyone’s journey to glute gains is different. 

Some people may see results more quickly than others, and that’s okay. The key is to stay consistent with your training and nutrition plan, and to celebrate progress along the way.

So if you’ve been believing the myth of “flat butt genetics,” it’s time to ditch that mindset and start taking action towards the booty gains you desire. 

Anyone can build a stronger and more shapely backside with dedication, hard work, and the right approach.

Why Consistency And Patience Is Very Important For Glute Gains

Building muscle takes time, that’s the reality.

This means that you won’t see significant changes in your glutes overnight or even after a week or two of training. 

Instead, it’s a gradual process that requires consistent effort over an extended period of time.

Yes, it can be frustrating for some people, especially those who are used to quick results or instant gratification. 

But you have to stay committed to your glute training and nutrition plan even when you don’t see immediate progress. 

Consistency is the key when it comes to overcoming glute genetics. Another important aspect of patience and consistency is recognizing that progress is not always linear. 

You may have weeks where you see significant gains, and other weeks where you plateau or even experience setbacks. 

This is all part of the process, and it’s important to stay focused on your goals and not get discouraged by temporary setbacks.

To maintain consistency and motivation, it’s helpful to set realistic goals and celebrate progress along the way. 

This can help keep you motivated and committed to your training and nutrition plan, even when progress seems slow.

Don’t Let Glute Genetics Stop You 

Building bigger and stronger glutes requires patience and consistency. 

While it can be frustrating to not see immediate results, it’s important to stay committed to your goals and stay consistent with your training and nutrition plan. 

With time and effort, you WILL get those booty gains you desire and feel confident and proud of your progress.


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