FACTS & FICTIONS ABOUT GROWING THE GLUTEUS MUSCLE.
IS IT POSSIBLE TO BUILD SOME DECENT GLUTES?
Just like any other muscle when properly trained, glutes too have the potential to grow. There is a threshold to it in reference to genetics, training and the body's fat composition. To delve into this, genetics becomes the most dominating factor. Anyone with proper genetics will easily outshine those without. Same case applies to training. If two individuals started from scratch with no past experience in training, the one with good genetics will easily ace.
When it comes to training, specific variables could bring out the difference. The gluteus muscle is made up of different muscle groups.
To properly hit them, there some technical approaches that can be embraced in reference to the hips position. This could be:
- Vertical hip extension.
- Horizontal hip extension.
- Abduction - External hip extension.
a) Vertical hip extension.
This is where the hip moves upwards and downwards resulting to tension of muscles around it. The glute maximus is highly activated during the motion. Some of these movement are squats, lunges, Bulgarian split squat, step ups & Romanian deadlifts. These movements are eccentric oriented, to mean that muscles are more activated during the stretch/ extension part. When it comes to the range of motion, full range will come in handy. As you incorporate them in your training, aim for mind muscle connection for it's easy to miss the motive and divert tension to unwanted muscle groups.
b) Horizontal hip extension.
This is where the hip is positioned parallel to the ground. In layman's terms, the motion can be described as a forward and a backward kind of movement. It's viewed as one of the best patterns to holistically focus on the glutes. This pattern is concentric oriented to mean more activation comes into play by squeezing the muscles at the top. Holding for some seconds then slowly controlling it downwards is key. Some hamstring activation might be felt as well. Example of these movements are hip thrust, reverse hyperextensions, glute bridges & kickbacks.
c) Abductors.
This is where the hip is externally rotated to hit the upper glute called glute medius. We can't really change the bone's structure but we can use this approach to work on the hip dip area for ladies. During the motion, some glute minimus activation will be felt. There are various ways of executing it like the use of cables, using of machines or use of resistant bands. As long as you can challenge the muscle, any of these approaches should help build the muscle. The most popular exercise for these muscles is the use of abductor machine.
Body fat composition.
For some, to get that nice aesthetic glute appearance it's as easy as losing fat. It's difficult to lose fat in one specific area (spot reduction) in this case around your glutes, but the overall reduction should bring out the difference. This can safely be done where calories in is less than calories out. Use of exercise by incorporating the tips above will help to specifically hit different regions of the glutes. Years back, there was this notion of eating more fries would help build decent glutes . A good number of ladies fell for it but modern science has helped revolutionize that mentality.
Takeaway points.
There is a threshold to what level the glutes can grow despite proper training or genetics. Ladies nowadays are seen trying all sort of exercises to build decent glutes. It is a positive thing but in some cases it might be self-destruction. The social media effect is taking a toll on them resulting to body dysmorphia.
Fitness influencers are often seen promoting all kinds of "Red pill mechanisms of building decent glutes" which many times is a trap for innocent ladies out there desiring what these influences showcase. Anything that seems too good to be true should be questioned. Most of these influencers are on gear such as Oxandrolone, Synthol or BBLs but they don't want you know.
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