The readers are very positive about my previous articles on gluteal muscle training. That is nice to hear. It challenges me to write the ladies a new article on this subject. Oh and not just for the ladies. I’m sure my fellow men would prefer some muscle instead of a flat behind. It is important to realize that when your muscles grow, your body looks prettier and more athletic. Growing muscle is called hypotrophy. Muscles will only grow if they experience resistance, and have to work hard.
Bodyshape, Step aerobics , pilates etcetera… These are examples of fun exercises, that make you sweat. 90% of the participants keep looking the same, even though they have been training for years. This is rather strange. And even though these people loose weight, they will not obtain the wanted curves and shapes.
If you want to get your legs, buttocks or upper arms feminally shaped, high intensity powertraining is the answer. Do not be afraid your muscles will grow to big or become manly, that will not happen.
I get a lot of questions and comments. Here are the most frequent:
- What is the best gluteal muscle training?
- Do I have to repeat the exercises a lot?
- I do not want ‘fat’ muscles on my legs and buttocks, but slim muscles.
- How often do I have to train for nice gluteal muscles?
- Which gluteal muscle training exercises are the best?
I will now provide you with a list of some favourite gluteal muscle training exercises. There are a lot more, but then my article will become to long:
Deadlifts, Kickbacks, Kettlebell Swings and Glute-raises
Question: Do I have to repeat the exercises a lot?
Muscles grow best when you repeat exercises 6 to 12 times. Add to that power and endurance training. Lifting your leg backwards a hundred times feels ‘burning’ and you will sweat, but it is less effective. Short and intensive sets of exercises help you to reach your goal.
Question: I do not want ‘fat’ muscles on my legs and buttocks, but slim muscles.
I roll my eyes when I hear people talk about ‘slim’ muscles. A muscle is not slim, but will be thicker or thinner. The ‘floppy upperarms’ lots of women fear, are the product of less muscle and too much fat. The same goes for the buttocks, fat mass needs to go down, muscle mass needs to go up. This takes a lot of disclipline when it comes to nutricion and excersise, and unfortunately al ot of people quit before they reach their goal.
Question: How often do I have to train for nice gluteal muscles?
How often you train depends on how much time you have. I recommend a minimum of two times a week. For example on monday deadlifts and kickbacks and on friday squats and hipthrusts. Our experience is that it is harder for people to gain muscles, then to loose fat. It makes a difference if you execute the exercises in the right way.
It may sound weird, but I think women should train more ‘manly’ (with heavy weights) to get the wanted feminine curves.