As you strive to build your glutes, you may find that even after weeks of squats and deadlifts, you’re not seeing the desired results. Don’t lose hope! Making some adjustments to your workout routine could be the key to showcasing the hard work you’ve been putting in at the gym.
As a trainer specializing in body contouring, I’ve seen these steps mentioned below take my clients’ fitness journeys to the next level. Gradually increasing your weights, incorporating high-intensity interval training (HIIT) and full-body workouts, and boosting your calorie intake while taking the necessary rest periods for muscle growth are often overlooked by women seeking to build muscle mass in specific areas. Here’s how to design a tailored workout plan to help you achieve the defined body shape you desire!
1. Increase Your Weights Every 3-6 Weeks
While doing a consistent strength training program, your body undergoes a transformative process, gradually becoming more resilient and powerful. This training method involves subjecting your muscles to an intense stressor using free weights or weight-bearing machines, which causes them to break down and then rebuild with additional muscle fiber; thus allowing you to redefine and perfect the same movement the next time you perform it. With the development of additional muscle fiber, your ability to exert force on your muscles enhances over time.
Depending on the frequency of your weight training sessions, you can typically increase the amount of weight you lift by 5-10lbs every 3-6 weeks while keeping your reps low (3-6). This is one of the reasons why rebuilding your body composition through muscle growth takes longer than any weight loss regimen that targets the elimination of body fat only. When loading your weights, it’s important to give your muscles the time they need to recover and adapt to repetitive movements. Failing to do so can lead to injury or misalignments within the musculoskeletal system. Listen to your body and always have a spotter when it’s time to increase your workload.
2. Add Full-Body Workouts and HIIT Training
When aiming to sculpt and grow well-defined legs and glutes, it’s important to avoid the common mistake of solely focusing on a single muscle group during workouts. By recognizing that all muscles are interconnected through the musculoskeletal system, it becomes clear that each muscle must be strengthened to achieve overall success and proper form in every exercise, irrespective of the primary muscles being targeted.
To attain a balanced approach, it’s essential to incorporate full-body workouts alongside specific leg and glute strength training routines. This comprehensive approach will not only accelerate muscle growth but also provide the necessary stability and support for your body. Moreover, strengthening your core, back, and shoulders will contribute to the overall strength required to increase the weight during squats and deadlifts.
Aim to work these muscle groups 2-3 times a week, and consider adding 1-2 High-Intensity Interval Training (HIIT) routines to your regimen. HIIT training is particularly effective in targeting the smaller twitch muscles that may not be effectively engaged during compound movements in leg training. By training these muscles through HIIT training, you will not only advance to the next level of muscle growth but will also effectively reduce body fat, allowing your hard-earned defined curves to become more noticeable.
3. Increase Your Calorie Intake
Many individuals strive to achieve weight loss and the elimination of fat due to societal trends and health considerations. They often tailor their dietary habits to create a calorie deficit to achieve weight loss. However, when the primary focus is on muscle growth, it’s important to note that calorie restriction is not essential. Building muscle requires a higher intake of energy. This means you need to consume more complex carbohydrates and protein compared to what is necessary for weight loss.
During extended strength training programs, the body demands more energy to sustain itself. In addition to the breakdown of muscle fiber, the body utilizes energy in the recovery phase. It also uses it to break down protein into amino acids, fundamental building blocks of muscle fiber. Consuming a higher amount of protein provides the body with the necessary components to achieve muscle hypertrophy.
A general guideline is to consume 1 gram of protein for every pound of body weight. It’s beneficial to consume the majority of carbs before you workout to optimize your performance in the gym. Consuming fewer carbs at night allows the body to utilize stored fat as energy to support the maintenance and laying down of new muscle fiber.
4. Take Rest Days
The recovery period following a rigorous strength training session is crucial for your body’s adaptation and overall well-being. Having adequate rest allows your muscles to fully recover. This leads to changes in body composition in the days that follow. Failing to provide your muscle fibers with the necessary recovery time can result in a continuous cycle of muscle breakdown. This which can lead to little to no results and even injury. It’s during the recovery phase that muscles are built, with strength training only catalyzing this process.
When taking a break, rest days create more muscle hypertrophy. Use this time to instead focus on other muscle groups or engage in a much-needed stretch routine. Remember that sometimes less is better than more. In the gym, we always aim for quality over quantity.
5. Track Your Progress
To achieve any transformation, it will take time and patience, especially when done safely and correctly. Building muscle usually takes longer than eliminating fat. After making these small adjustments, give yourself a minimum 6-12 months to see a significant change in your muscle definition.
It helps to track your progress by taking monthly photographs, and instead of using the scale. Consider having someone take measurements of your waist and hips once a week. Since muscle weighs more than fat, it is irrelevant to measure muscle gains using the scale. Doing so could discourage you and distract you from your efforts. Be confident in the process, maintain consistency and determination and you will see the desired results manifest before your eyes sooner rather than later!
Author: Abrianna Stewart, Personal Trainer at The Wholistic Workout
