Everyone wants a bigger set of glutes; it doesnât matter if youâre a male or a female. However, like pretty much everything in the fitness industry, glute training is surrounded by many myths and misinformation. Our job is to set the record straight when it comes to glute development, once and for all!
Myth #1 â Glute Training Will Change the Shape of Your Behind
The most important things that determine the look of your glutes are the width of your hips, your muscle insertions, and your fat distribution. All of the things mentioned above are genetically predisposed. We come in all shapes and sizes, and thatâs perfectly fine! Working out and directly hitting your glutes will make you look better, but it wonât change your bone structure.
Bulldog Gym Tip:
Embrace your unique shape and focus on strengthening and toning your glutes with a variety of exercises and equipment available at Bulldog Gym. Our personal trainers can help you design a routine that maximizes your potential.
Myth #2 â Squats Are the Best Glute Exercise
I love squats. They are great. While they may be a great exercise overall, they arenât the most effective booty builder out there. A study from 2016 done by the Glute Guy himself, Bret Contreras, showed that hip thrusts elicit much more gluteus activation than the back squat. Front squats and back squats have shown similar glute engagement in a 2015 study by Yavuz et al. This shouldn’t mean that you need to ditch squats altogether! They are still a terrific exercise; there’s a reason why they stayed a big staple of almost any workout routine.
Bulldog Gym Tip:
At Bulldog Gym, we have all the equipment you need to hit those hip thrusts hard, including our Glute Drive machine and a variety of squat racks. Incorporate a mix of hip thrusts, squats, and other glute-focused exercises into your routine for the best results.
Myth #3 â You Can Lose Fat on Your Butt by Training Glutes
Spot reduction is a fitness myth that somehow remains prevalent in the industry, even though it has been disproven a hundred times. It sadly just isnât possible, no matter the body part. Your genetics determine fat storage, so you canât do anything about it unless you get liposuction. If you really want to get rid of some fat on your buttocks, youâll need to lose fat all over, and the only way to do that is to be in a caloric deficit.
Bulldog Gym Tip:
Join our group fitness classes, like Zumba and Strength/Circuit workouts, to burn calories and help with overall fat loss. Our nutrition coaching can also guide you in creating a calorie deficit to achieve your goals.
Myth #4 â Train Your Glutes Once a Week
The optimal frequency of booty workouts is 3 to 4 times a week. Let me explain. The main driver of hypertrophy for any body part is volume. Volume is determined by the total reps you do and the weights lifted. You could do 30 sets of gluteus exercises in one day, but you’ll be too tired for most of your workout to get any significant results. The worst thing is that you’ll be recovering from a workout like that for the next two weeks. Instead, you should split up those 30 sets during 3 or 4 different days. That way, you will optimize your work, meaning you’ll maximize your glute growth!
Bulldog Gym Tip:
With our 24/7 access, you can easily fit in multiple glute sessions per week. Take advantage of our various amenities, like the Infrared Sauna, to aid in recovery between your workouts.
Myth #5 â Glutes Are Predominantly Fast-Twitch
This myth probably stems from the fact that sprinters and other explosive athletes usually have massive glutes, but it’s not actually true. We now know that the gluteus maximus is almost equally comprised of both slow-twitch and fast-twitch muscles. It should be noted that hypertrophy is almost the same when comparing a higher rep bodybuilding-style training to a lower rep powerlifting type workout. The most important thing is the total volume you’re doing. Considering the distribution of slow-twitch and fast-twitch muscle fibers in the glutes, the most effective way to train them would be to include various rep ranges.
Bulldog Gym Tip:
Our personal trainers can help you design a balanced program that includes a mix of high and low rep exercises, ensuring you target all muscle fibers effectively.
Myth #6 â You Only Need One or Two Exercises
The gluteus maximus contains three anatomical parts that function uniquely from one another. For example, squats and lunges will work our lower glutes, but clamshells and side-lying hip abductions will be better for our upper glutes. Some exercises are more well-suited for heavy weights and low reps, while others are better for lighter weights and higher reps.
Bulldog Gym Tip:
Utilize our variety of equipment, from free weights to machines, to perform a range of exercises targeting all parts of your glutes. Our trainers can show you how to effectively incorporate these into your workout.
Myth #7 â Getting Sore Means You Had a Good Workout
Being sore isnât a great indicator of an effective workout, and being sore all the time means that something is wrong. DOMS, or Delayed Onset Muscle Soreness, is the actual name for the thing we call “soreness.” You get DOMS if you’re starting a new workout routine, doing a new exercise, or eccentrically stressing your muscles a lot. Another way to get DOMS is to work on your glutes only once a week, which, as mentioned above, isnât ideal at all. Having muscle soreness in a particular muscle may show you that you targeted that muscle in a session, but the benefits stop there. Being sore constantly can negatively affect the quality of your workouts. If you arenât switching up your routine or introducing new exercises in your current routine, you shouldnât feel DOMS after the first two weeks of working out.
Bulldog Gym Tip:
Focus on consistent, effective workouts rather than chasing soreness. Our Recovery Services, including Theragun Percussive Therapy and the Infrared Sauna, can help alleviate any soreness and keep you on track.
By debunking these myths and incorporating these tips into your routine at Bulldog Gym, you’ll be well on your way to achieving the strong, toned glutes you desire. Happy training!
