1. Thanks to the Kardashian family and many other celebrities, head turning glutes are the latest craze. However, these celebrities turn to plastic surgery to get their results, spending thousands of dollars on injections, implants, and liposuction. Many of us do not have that kind of money to spend, leaving us feeling discouraged that we will never be able to achieve our dream body/glutes. However, with all that said, several women and men are now turning their attention to fitness to attain their results. The glutes are like any other muscle, symbolizing that with proper nutrition, training and consistency you can build defined and glorious glutes without surgery! There are several mistakes and misconceptions when it comes to building awesome glutes, so along with explaining the fundamentals of glute growth I will also be debunking these myths.
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Firstly, I will be going over the anatomy, function, and composition of the glutes because this will impact how we train the muscle. The glutes are composed of three muscles: the gluteus maximius, gluteus medius, and gluteus minimus. The glutes perform several different functions, the main types being: hip extension, hip external rotation, hip transverse abduction, and posterior pelvic tilt. In terms of the fiber type of the glutes, several studies have been done and the results average out to be about a 50/50 split of fast twitch and slow twitch fibers. This indicates that training the glutes in a variety of rep ranges would be most optimal. Furthermore, like the abs and calves the glutes respond better to a higher frequency, suggesting that we should train them an average of 2-3 times a week. Now that we have a basic idea of how the glutes work let’s look at the nutrition and training protocols for glute
2. …show more content…
Firstly, I will be going over the anatomy, function, and composition of the glutes because this will impact how we train the muscle. The glutes are composed of three muscles: the gluteus maximius, gluteus medius, and gluteus minimus. The glutes perform several different functions, the main types being: hip extension, hip external rotation, hip transverse abduction, and posterior pelvic tilt. In terms of the fiber type of the glutes, several studies have been done and the results average out to be about a 50/50 split of fast twitch and slow twitch fibers. This indicates that training the glutes in a variety of rep ranges would be most optimal. Furthermore, like the abs and calves the glutes respond better to a higher frequency, suggesting that we should train them an average of 2-3 times a week. Now that we have a basic idea of how the glutes work let’s look at the nutrition and training protocols for glute