What Is the Fastest Way To Grow Your Glutes? Train the glutes with a combination of compound and isolation exercises like hip thrusts, lunges, and deadlifts 3 times a week, delivering 6-10 total hard-intensity sets per workout (spread out across 2-3 exercises per workout). You also need to be in a caloric surplus.
But how long does it take to grow the glutes!? That's why you're here – so we'll give you an answer. On the basis you optimise the elements we talk about today; you can see minor results as early as 4-6 weeks. However, more noticeable changes will occur in about 3-6 months.
You aren't eating enough
If you're serious about building your glutes, then you need to eat in a calorie surplus. This means eating more than you typically burn. The extra calories will be used as fuel to grow your muscles. After all, the glutes are the largest muscle in the body!
Squats, deadlifts, and lunges definitely hit the glutes, but they also target a lot of other muscles, like the quads, hamstrings, abs, and others. If you want to really build an awesome tush, you need to hit it with exercises that cause the highest percentage of muscle activation from the three gluteus muscles.
It is critical to target both these muscles to see a substantial positive impact on the shape of your butt. Hence, consider doing a minimum of three sets of squats daily, and keep varying the number of repetitions from 8 to 15.
Like any body-part-specific workouts, they're very short — around fifteen to twenty minutes per workout. That means you can use them in one of two ways: as stand-alone workouts, or as parts of a longer workout. If you want to use them on their own, you can do them as written.
Like any other muscle group, the time it takes to grow your glutes depends on various factors such as your genetics, consistency, diet, rest time and how you train.
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.
Check out our archive of butt workouts for moves you can use!) 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.
If you want the best results, aim to train your glutes 2-4 times a week, focus on heavy compound lifts with a few isolation exercises thrown into the mix, and ensure you get adequate nutrition. 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.
The idea is that squeezing your glutes at the 'top' of an exercise, i.e. the standing phase of a squat or deadlift, or when your hips are at their highest during a hip thrust, can enhance muscle growth or improve form. But that might not be as true as some trainers make it seem.
Tip. How long does it take to build a butt? If you're consistent with your workouts, you can start to see results in about 4 to 6 weeks. However, modest muscle growth requires about 6 to 8 weeks of consistent work, and in 6 months to a year, you can change the musculature and body composition of your butt.
Whether training a muscle group three times per week more than that remains to be conclusively determined. So, if you're wondering, “Will doing squats every day make my bum bigger?” the answer is it may. But there are no scientifically-backed benefits to doing so, and you may be wasting your time.
There's very little evidence to show that being sore indicates muscle damage or faster muscle growth, or that a lack of soreness means that your workout wasn't effective. See if this sounds familiar: You went to the gym yesterday.
The step-up exercise and its variations present the highest levels of GMax activation followed by several loaded exercises and its variations, such as deadlifts, hip thrusts, lunges, and squats.
Inactivity and aging can lead to sarcopenia (muscle loss), which will cause a once-full and round butt to become flat. Essentially, if you stop working out and stop deliberately trying to strengthen and build your glute muscles, the size of your muscles will decrease with age (age-related sarcopenia).
This is anything that would set you back, such as: chips, crackers, candy or cakes. “Instead choose foods that will help build your butt muscle mass (those high in protein and healthy fat). This includes lean meats, fish, poultry, eggs, nuts, seeds, vegetables and fruit, limited dairy and whole grains,” Belgrave says.
To gain muscle, you need to be in a caloric surplus. Meaning you must eat more than you use daily. But it's not a short-term caloric load as we'd like it to be. Eating a ton for one day isn't going to help you grow your glutes if you forget to eat the following days.
Aim to hit your glutes at least once or twice a week. (And don't only work your glutes: Doing a disproportionate amount of butt workouts can have some negative effects too.) Ready to make your butt bigger with strength training? Try the hardest butt workout of all time.