A well-designed glute program usually requires training 2–4 times a week with 3–6 different exercises, but your glute workouts can easily be combined with other exercises as part of a full-body workout.
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.
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.
Training your glutes every day can be counterproductive. You want to rest to hit high-quality sessions to perform more volume at higher intensities. Further, more rarely means better, and you're better off training the glutes hard once a week than going through the motions every day.
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.
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.
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.
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!
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.
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.
If you're going to start an exercise plan to build a big booty, which will require more exercise than that, you will likely need more calories — between 2,800 and 3,000 calories if you're a man and 2,200 to 2,400 calories if you're a woman.
Intensity. “Six to 20 reps per set is a great intensity range you should be working all the way through it for glutes,” Israetel says.
The secret is to target each of the glute muscles and progressively overload them with high intensity. This can be achieved within any range of reps, but you get the best muscle hypertrophy results from a rep range of six to twelve and with a heavy resistance.
The time it takes a person to grow their glutes may vary depending on specific characteristics such as their genetics, diet, and exercise. However, with the right nutrition, consistent and focused training, adequate protein intake and rest, you can start noticing differences in a few weeks.
In the first few months, you can expect to see 1-2 inches of glute growth and a few more in the following years.
Number of sets per workout.
You're aiming for 14 sets a week, and you'll train glutes every four days. You want eight sets per workout, so you'll probably want to add an extra set of each exercise per workout.
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.
You can train glutes two days in a row as long as you choose your exercises carefully and vary your training intensity. However, training the glutes on back-to-back days should only be done as a short-term strategy to help you overcome a muscular weakness or strength plateau, and it should not be done by beginners.
Experts say you can build a bigger, stronger butt by doing variations of exercises like squats. You don't necessarily need weights, either — body weight movements like donkey kicks work, too. To build glute muscles without equipment, focus on increasing muscle tension and effort with good form.