4 Myths About Female Glute Training
Each week I review articles in four categories: fat loss, nutrition, strength training and health and wellness, giving you the Just Go Tips from each article to save you time and help you take action.
4 Myths About Female Glute Training by Bret Contreras
Trying to get a better booty? Whether you are competing in a figure competition or are a non-competitive female lifter this article about female glute training by Bret Contreras aka The Glute Guy should help you out tremendously.
Covering 4 common myths about glute training, Bret discusses what women are doing wrong with their cardio exercise, which exercises help develop glutes the best, how sprint training affects the glutes and also the glute-hamstring tie in.
You can go directly to the article by clicking here. My Just Go Tips from the article as well as my thoughts about it can be found below.
Just Go Tips
- Add the hip thrust exercise to your glute training for a better butt. This is Bret’s go to exercise for glute development and is one of the exercises he uses with most of his female clients.
- For optimal glute and hamstring development use a variety of exercises. These include: Squats, deadlifts, lunges, split squats, barbell glute bridges, back extensions, good mornings, glute ham raises and leg curl variations.
- Use the full range of rep ranges in your glute training (Heavy sets of 3-8 reps, medium sets of 8-12 reps and lighter sets of 12-20 reps).
- Lower your body fat levels. Obvious, but not to be neglected. Lower body fat levels will lead to better booty and hamstring aesthetics.
Just like trying to get a flatter stomach or “toned” arms and legs, developing a better butt takes time and effort.
Of utmost importance in achieving all of these is decreased overall body fat. Improving your diet and utilizing a properly structured exercise program will help you greatly in your fat loss pursuit (Get your own exercise program).
The most important idea from the article in regards to glute training is the idea of variety.
Variety in terms of exercises as well as reps is discussed and this is a key component of any type of training, not just glute training.
Are you using enough variety in your training?
Think about this for a moment: How many times have you gone to the gym and done the same workout routine? Weeks? Months? Years?
And have your results leveled off?
They probably have if you haven’t been training properly using some type of periodized approach.
Variety, used appropriately, is the key to long term results, whatever your goal may be.
What should you do next? Just go!
Choose something you can apply to your life and take action. What have you got to lose?
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