🔥 HOW TO GROW YOUR BUTT
✅ To grow your glutes you need to be overloading them with a heavy stimulus (mostly in the 6-15 rep range) and increasing those loads used over time.
✅ That’s simply not possible with a light exercise like glute leg kick back. - “But won’t these lighter exercises make me more toned?”
✅ There is no such thing as ‘toning a muscle’. All that a muscle can do is get bigger or smaller. You can’t ‘tone’ or ‘shape’ it.
✅ A ‘toned’ body is created by having sufficient muscle mass and low enough levels of body fat that you can see your muscles shape.
1. 🚨 PICK 1-2 EXERCISES PER BODY PART
2. 🚨 CHOOSE SOMEWHERE BETWEEN 2-4 SETS OF 4-15 REPS (DEPENDING ON IF IT’S A STRENGTH DAY (4-8 REPS) OR HYPERTROPHY DAY (8-15 REPS))
✅ On the left the mannequin sits on the bench and extends his back. Now you don’t have to arch it like when you bench press, but you need to make sure your upper-mid body stays attached to the pad. Firmly grasp the handles. At this point pushing through your heels RATHER than your toes is very important. This because doing the opposite could cause you to round your back. Foot positioning? There’s no “perfect” place. You need to experiment yourself on what feels best ROM & rep quality wise.
❌ The right dude is wrong. Pun intended. The lower back is not attached to the pad and this makes the exercise very “dangerous”. Think about 2 forces pushing one against the other: one pushes from the shoulders, where they’re counterpushed by the pad, and one coming from the load. Where’s the middle spot where they meet? Obviously lower back. Which ends up giving you chronic pain.