Last Updated on November 9, 2021 by Femniqe Editorial
There are few things that can turn heads like well developed glutes.
It’s just hard not to look at.
Apart from aesthetics, the glutes are one of the biggest muscle groups in the body, and they’re essential in a variety of exercises ranging from back squatting to running to lifting things around the house.
If you want to know how to get bigger glutes the natural way, start implementing these 9 tips.
11 Tips To Get Bigger And Rounder Glutes
1. You have to start doing resistance training (Non-negotiable)
It is critical for you to include strength training as a regular component of your glute workout plan.
You have two options: bodyweight exercises or weight lifting.
Begin with exercises that can be completed 5-10 times before moving on to more challenging ones. Start with around half of what you feel comfortable lifting when doing weight lifting.
Fortunately, you won’t need a personal trainer.
To grow your glutes naturally all you have to do is follow a proper home butt workout routine.
2. Slowly increase the resistance gradually
Work on perfecting your form and then increase the resistance of each exercise.
To keep yourself interested, you must progressively increase the difficulty of an activity as it becomes less difficult for your body.
Increase the intensity of your bodyweight exercises.
For example, you can go from squats to jump squats instead of continuing to perform the same exercise. Simply add more weights if you’re doing any weightlifting.
Examine the speed with which you lift, the form you are using, and how your body responds after a set to ensure that you do it safely.
You will discover that you are worn out near the end of each phase or set, and your form isn’t quite right. That’s a good indication that the amount of weights you’re using is fine.
However, if you don’t feel uncomfortable, add more weights. Keep the amount constant until your glute muscles are used to the weights, then raise them gradually.
3. The amount of reps do matter
Some people believe that they can compensate for a lack of intensity with quantity.
However, this isn’t always beneficial in the development of bigger glutes. Studies revealed that you should strive to induce muscular failure or (tears) in order to gain muscle.
The point at which someone is unable to continue doing another set unless he or she messes up his or her form is known as muscle failure.
To conclude, if you only lifted 20 pounds 100 times, you wouldn’t see as much glute development as if you did 100 pounds for 5-8 reps.
That being said, you should aim to boost the number of repetitions per set.
4. Avoid bad form
If you work out with poor form, you risk injuring yourself and not getting the benefits of the activity. Always do warm-ups with aerobics before beginning strength training as a rule.
After that, make sure each rep includes the necessary muscles being fully engaged with glute activation exercises like these.
Maintain control and finish the whole range with grace.
Finally, keep your neck and chest straight to maintain good posture. Hunching over a lot indicates that your form needs to be improved.
5. Add in compound exercises too
Isolation and compound exercises are two forms of strength training.
Glute isolation exercises target only the glutes, while compound exercises like squats attack multiple muscle groups at the same time.
Compound exercises offer a greater comprehensive look to your workouts.
Squats may be done while standing with feet apart and lifting weights on your upper body. Engage the core as you move down and up.
You may perform pull-ups by gripping a bar and lifting yourself upward. Push-ups are beneficial since they work several muscle groups at the same time.
6. Switch up your training to avoid “muscle boredom”
After some time, your glutes will adjust to some exercises you’ve been doing, and they’ll stop working.
To counteract this, modify your workout plan.
If you’ve been performing only bodyweight butt exercises, try adding dumbbells to your routine. If you just lift weights, you may swap to bodyweight routines.
Consider something new for your warm-ups if your usual activity consisted of doing the same thing.
7. Give your glutes time to recover
When you’re done with each exercise, it’s important to take a break.
This should ideally be 2-4 minutes long. It’s critical that you allow your muscles time to recover between sets.
However, this does not apply when doing high-intensity interval training.
In such cases, avoid resting for a long time. To recover effectively, you must rest at least twice a week. Walking may be done during the resting days if you want to get your heart rate up.
8. Start eating more than usual
Glutes cannot grow without good food.
They are fueled by additional calories with higher protein sources.
The quantity of calories one should consume is determined by one’s training intensity, one’s body’s metabolism, and the initial weight of the individual.
With diet you should be more strategic.
On training days, increase your intake especially protein, while on non-training days, decrease it.
9. The food matters alot
The previous point does not imply that you should fill your plate with whatever will give you extra calories.
Proteins are essential for those wanting to bulk up.
During glute training, proteins help to repair damaged muscles.
As a result, it’s highly recommended to use high quality supplements to boost glute growth.
Try to get as much protein in your diet daily.
Fish and chicken are excellent choices. In the morning, consume dairy and eggs, or snacking on almonds later in the day is fine.
10. You need sleep for glute repair to happen
At night, the majority of the glucose you ingest is transformed into muscle glycogen.
As a result, you want to provide it with enough time to complete this task. Furthermore, during this period, the human growth hormone is replenished.
It is impossible to grow muscle using only protein and carbohydrates. Growth hormone (GH) is required for the body to use the amino acids it consumes and for the growth of muscles as needed.
11. Without consistency growth will never happen
Gains that occur gradually over time and get large over time are referred to as “slow gains.”
Therefore, you must maintain a consistent training regimen. Glute training should be done at least 3-4 times per week.
If you focus on just a few days of the week and skip the rest, your glute gains will be sluggish. Consider not only what you can do now but also how far you’ve come.
Use these tips to get bigger and rounder glutes naturally
Gaining muscle naturally requires a long-term, dedicated approach.
You should strive to strike a balance between your diet, the weights you lift, and how much you rest. Glute development is possible if you follow these tips.