“This can vary from person to person and depends largely on the types of exercise you're doing and your particular level of glute-training experience, but two to three days of rest between your heavier compound lifting sessions is a good idea,” says Rosante.
You can train your glutes every day, but you shouldn't if your goal is to build bigger and stronger glutes. Instead, 2-3 times a week is a better option depending on your training age.
How often should you train the glutes for maximum results? The short answer is 2-6 times per week. The long answer requires you to read on, as there are variables you will need to adjust in order to optimize your recovery and ability to train effectively at a given frequency.
Most important of all is rest; the glutes aren't built in the gym – they're built when outside of the gym when we're resting. If we don't rest enough then the glutes will not have time to grow and progress will be compromised. Listen to your body. If you feel ready to go again – do it.
Sitting also contributes to muscle imbalances and weakness. Due to lack of activation, you could develop weak glutes and, possibly, even flattened glutes. So, getting up and taking a walk every hour, at the least, will keep your glutes strong and support your legs.
Optimal glute-training frequency
A totally untrained muscle takes 3–5 days to recover from a good workout, and should be trained only once or twice a week.
You need to allow at least 2 days between glute sessions to allow for optimal recovery and growth. During these rest periods, your muscle fibers actually rebuild and strengthen themselves, which is what helps grow your glutes! To build your glutes you MUST do weights!
You can overdo it with glute exercise. If you overwork your glutes, they can become tight, leading to pain in the lower back or leg. This tightness can also negatively affect posture, making it hard to walk or stand up straight. The best way to avoid overtraining the glutes is with a diversified exercise plan.
According to a new study published in PeerJ—the Journal of Life and Environmental Sciences, squeezing your glutes for 15 minutes a day can help increase your power, endurance, and strength. Doing glute squeezes each day can also help prevent injury.
Intentional or not, butt clenches may be your go-to exercise to either wake your booty up or strengthen the glutes. But unfortunately, this popular move probably isn't doing much for either. Instead try a few other stretches an exercises to get your blood flowing and muscles growing.
Glute growth generally takes 6-8 weeks to see noticeable changes, however, some individuals may find it takes 10-12 weeks based on diet, training, and body type. When trying to grow your glutes faster, you should train them multiple times a week (2-3X) and make sure you are eating enough calories to build muscle.
Yes, two to three times a week is enough! That's because the in-between recovery days are just as important for your glute strength.
Squats work all of the glute muscles in one movement. When you strategically recruit and tax these muscles, you can trigger hypertrophy (or muscle size growth). So, yes, squats can help you build bigger glutes.
As you build muscle in your glutes and lower body, you're also gaining stamina, strength, and overall increasing your physical capacities when it comes to working out.
Back Squat
If you want to grow your glutes, back squats should be a staple part of any lower body training program. They're a great compound movement that will not only add mass to your glutes but also help develop and strengthen your entire body by engaging your hammies, core and quads.
Gluteus Maximus
A highly underrated and under-targeted muscle group, the glutes are easy to grow through some simple lower body exercises. Squats, lunges, step-ups, glute bridges, and resistance machines such as the leg press are all great for building your glutes.
Muscle soreness is related to muscle damage, which can promote, but is not required for, muscle growth. In a nutshell, unless your goal is to feel sore, then you don't need to be sore after every workout.
One way to make sure your glutes are working is to simply touch the muscle to feel it fire, says Fagan. So when you're at the top of a glute bridge and really squeezing your glutes hard, if you rest your hand along your butt, you should physically be able to feel the muscles contract.
It Can Help Alleviate Muscle Soreness
An effective way to reduce DOMS is to keep moving your body in order to promote blood flow to the muscles. As such, training your glutes two days in a row can help bring some relief to your sore muscles as long as you keep the intensity low on the second training day.
How many inches can glutes grow? In general, you can expect to natural add around 1-2 inches in a reasonable time frame to your glutes, provided that you were consistent with your workouts, worked all of your glute muscles with a varied training programme, and fed your muscles correctly with a protein-rich diet.