HOW TO GROW A BIG BOOTY 🍑 (or any muscle group)
So here we are about 3.5 weeks into reversing, going into a serious improvement season. Where now my main focus shifts from losing body fat to growing muscle. For me to be able to bring the package I want to bring to the stage next spring, I know I want to really develop my backside and focus on growing my glutes.
So if you’re growing right along with me, here’s what you need to know 👇🏼
✖️CHOOSE MOVEMENTS YOU FEEL: If you don’t feel a movement where you’re supposed to, don’t waste your time. Do some experimenting until you find movements that really hit that muscle group hard that you FEEL where you’re meant to. Everyone’s body is different, just because I feel my glutes well on squats, doesn’t mean you will.
✖️LIFT THAT MUSCLE GROUP 2X A WEEK: muscle grows when it’s trained hard and often. Want to specifically focus on growing one part of your body? Make sure you hit that muscle group 2x a week, and go all out.
✖️PROGRESSIVE OVERLOAD: this is a training style that requires you to always up your intensity in reps, weight, or both, every time you complete a workout. It forces you to make muscle and strength gains every time you’re in the gym. The structure of this is super simple but it’s crazy effective.
✖️WEIGHT: Muscle grows under tension. More weight = more tension on the muscles. When we grow our muscles we’re in reality breaking down our muscle to rebuild bigger. More tension from the heavy weight means more muscular breakdown, which translates to bigger muscle gains when they rebuild. Lifting heavy not only helps you grow muscle but it also makes you feel like a baddie👱🏼♀️
✖️NO SLACKING: aka cut the crap. Being lazy and crawling through your workout doesn’t benefit your gains whatsoever. You have to go in and give everything you possibly can to that set, that rep. PUSH THE ENVELOPE. Get your mind right and work hard. If you can put your head down and focus, you’ll be thanking yourself later when you’re seeing crazy results.
Who else is in their building phase right now?! Let’s all put that Halloween candy to good use today and drop a PR in the name of gains 🎃🙌🏼
HOW TO GROW A BIG BOOTY 🍑 (or any muscle group)