Last Updated on January 19, 2023 by Femniqe
If you’re doing everything right with diet and glute-focused exercises, you can start seeing small results in as little as 4-12 weeks but major visible changes will start showing in about 4-16 months.
That being said, how long it takes for glutes to grow in the gym depends on many factors, such as your genetics, diet, training, rest time and most of all consistency.
If you want to change the way your glutes look, you’ll need to be dedicated and put in the work. But don’t worry, as long as you’re willing do the required training and diet the results come.
However, there are 4 main factors that dictate how your results come to fruition.
4 Factors That Affect How Long It Takes You To Grow Your Glutes In The Gym
1. Use Time Under Tension (Tut) For Faster Glute Gains
Time under tension (TUT) is the amount of time your gluteal muscles are under stress during a set.(1)
The more time your glutes are under tension, the more they will be stimulated to grow. TUT is important because it allows you to create more tension on the muscle, which is necessary for glutes to grow in the gym.
When you lift a weight, the muscle is only under tension for a brief moment. But if you hold the weight for a longer period of time, the muscle will be under tension for a longer period of time, which will lead to more muscle growth.
This can be applied to most weighted glute exercises.
For example, when doing barbell or dumbbell hip thrust at the top of the movement, pause and squeeze for 2-3 seconds then slowly return to the starting position as shown in the image below.
TUT is also important because it allows you to use heavier weights. If you are using a weight that you can only lift for a short period of time, you will not be able to create as much tension on the muscle, which will limit your glutes growth.
So, if you want to maximize your gains, you should focus on TUT. Try to use heavier weights and hold them for a longer period of time.
This will help you create more tension on the muscle and stimulate more muscle growth.
2. Adjust Your Diet For Glutes Growth
Before and after working out, it is important to eat the right foods. This will give you the energy you need to have a great workout and allow your glutes to repair themselves and grow.
If you’re looking to grow strong glutes, your protein intake is one of the most critical steps. Not consuming an adequate amount of protein for your body composition can hinder your results.
To maximize butt growth, you need to train hard and hit your recommended daily protein intake.
It’s important to drink your protein shake within 30 minutes of finishing your workout in order to nourish your muscles.
Remember that a healthy diet includes all three macronutrients: protein, carbohydrates, and fat. There’s no need to be afraid of carbs and fat, as they are essential for building bigger glutes.
How many calories you need to bulk up your glutes vary from person to person.
It depends on factors such as how often you train, your body composition, height, and age. The key is to make sure you give your body the nutrients it needs to perform well in the gym, grow, and recover.
3. Prioritize Glutes Isolation Exercises
Glute isolation exercises are exercises that specifically target the gluteal muscles.
These exercises are typically done with resistance bands or dumbbells and can include exercises such as leg lifts, kickbacks, and squats.
Here’s a great example in the video below of a glute isolation workout routine:
Going to the gym 2-3 times a week can make a big difference in your journey to building your glutes. It is also advisable to take a rest period of around 48 hours in between sessions.
The glutes are the biggest muscle group in the human body.
The gluteus maximus, medius, and minimus are the 3 parts that make up your glutes. To achieve a bigger and rounder shape, it is essential to focus on all areas of the muscle group.
Giving attention to all 3 parts will help you achieve the desired shape and size.
Hitting your glutes from multiple angles is important for a comprehensive workout. Incorporate both compound and isolated movements to work different muscle groups.
Compound movements use multiple muscles while isolation movements target a specific muscle. Most gyms have a variety of machines and equipment to work all areas of the glutes.
Try various techniques to see what works best for you.
Progressive overload is a key element of any workout routine, and refers to gradually increasing the number of repetitions or weight.
When training with the goal of achieving a certain look for your glutes, it is important to keep good form in mind and take care of your body.
As your glutes get stronger and your training starts to feel easy, challenge yourself by increasing the weight you lift or the repetitions you perform.
Now bear in mind, even though your workout should get progressively harder, this process requires patience and should be done slowly over time to avoid injuries. By following these tips, you can see some serious changes in your glutes strength and size.
4. Your Glutes Need Rest To Recover And Grow
If you want to see optimal glutes growth, you need to give your body time to repair itself.
When you’re resting is when the body focuses on strengthening and growing your muscles. Without this time to recover, your muscles cannot grow.
So aim for 7-8 hours of sleep and train this muscle group only 2 to 3 times a week.
The amount of time it takes for someone to develop their glutes may depend on various individual factors such as genetics, diet, and exercise regime.
The point is, with the correct nutrition, training, sufficient protein intake, rest and consistency you can begin to see your start to in a few weeks.
Being consistent in these areas is crucial to achieving results, so get yourself started and be patient.