If you are on weight gain journey like myself here are a few reasons why your glutes are not growing. Furthermore, it takes more than just eating to naturally gain curves. We can shape our bodies to our liking but it does take work. If you are currently exercising but not getting the glute growth you desire there may be a few things you need to consider.
You are not weight training
You can only grow muscle mass using weighted resistance. Your glutes will not grow from only doing Cardio and HIIT. However, these exercises are good for endurance purposes, but they will not make your glutes grow. To grow your glutes you will need to use barbells, dumbbells, or very heavy resistance bands.
You Do Not Progressively Overload
This means you are not adding more resistance or weight to your workouts overtime. Every few weeks you should be challenging yourself by adding 10lbs or more. This in turn will also help you become stronger overtime and encourage muscle growth from the heavier strain. However, when adding weight you should never sacrifice good form. If your form is not good you will need to lower the weight.
You are not eating enough
Optimal muscle growth requires adequate calories. Furthermore, constant dieting and caloric restriction will not give your body the fuel it needs to grow. You need to be eating in a caloric surplus to grow your glutes. It is recommended that you eat anywhere from 200-300 calories over maintenance. Depending on how often you are lifting you may need to eat more than that. You will need to consume carbs, protein, and healthy fats.
You are not doing compound lifts
Compound movements like hip thrusts, deadlifts, and squats use many muscle fibers and also target glute growth. This strain is important for optimal muscle growth, as your whole body is being challenged. Your routines should consist of at least 3-4 compound movements per session.
You are not consuming enough protein
Women should eat 1g of protein per lb of body weight. Protein contains valuable amino acids which are the building blocks of muscle cells. By not consuming protein you are not giving your muscles what they need to regenerate and repair. They need the amino acids for when the muscles fibers are split to form new ones.
If you are looking to grow your curves and a nice pair of glutes there is more to it than just putting on weight. You need to understand that you must build muscle to grow your curves. If you have been working out and your glutes aren’t growing one of the five reasons above may be the reason why. It is all trial and error. I recommend taking progress pictures along the way to stay motivated.
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