The most often asked question of me is: “How do I build bigger, tighter, rounder etc… Glutes?”
I see so many magazine articles, online workouts and totally ridiculous infomercials showing how you should target the glutes. Most people know that most infomercials are nonsense but the magazine and online articles carry a lot more weight with women. The problem is that many of these ‘glute’ workouts/programs that I see is will build bigger quads and have little effect on your glutes. Understanding why this happens is the important so that you can avoid it… and target the glutes instead of the quads.
Everyone wants great glutes, but the location of them makes it very difficult to target them. Muscles like the biceps are very easy to target. You could do just one exercise like dumbbell bicep curls 3 x week and build nice biceps. You could even do them seated… it really wouldn’t matter. The glutes are a much different story. Because of their location/attachments, the glutes are hard to target without building the quads just as much. Good glute exercises such as lunges involve a lot of quads also. I see the magazine articles with these ‘glute’ workouts that, in actuality, will build bigger quads, than glutes.
What I’ve done is developed a system for training glutes that minimizes the quad involvement in these exercises. Don’t get me wrong, the quads still have to work… but the balance is shifted so that the glutes get more of the benefit. Pre-exhaustion is KEY when trying to target the glutes!
Pre-Exhaustion makes the glutes ‘temporarily’ weaker than the quads. When trained in this ‘weakend’ state, the glutes will have to work much harder during any exercise that involves them such a lunges or step-ps. The goal is to target the deeper muscle fibers of the glutes which normally are not worked hard, because the quads dominate the exercise. This may sound a bit confusing… but trust me, IT WORKS very well!
Women use pre-exhaustion for glutes and guys use it for pecs:
Very few people understand or use pre-exhaust techniques in training. It can be used for any body part. For example, with men, the chest is a body part that some have trouble building because their shoulders take a lot of the load (shoulder dominant). These guys often have big shoulders but small pecs. Pre-exhaustion can shift the ‘load’ of certain exercises, such as the bench press, and place it more-so on the chest.
Glutes and Genetics:
Just like any other body part, glute development depends a lot of genetics. The problem is that most women NEVER realize their true potential because they can’t ‘reach’ their glutes enough with traditional exercises. They just say something like: “I’ll never be able to build my glutes!” That’s nonsense! If you can build your biceps you can build your glutes.
If you want to try this technique out, this is the only glute workout program that uses pre-exhaustion for building glutes: http://www.ultimatebikinibutt.com/
Saxonny is one of those competitors who doesn’t say much… sorta gets in her zone and proceeds to bust her butt during her workout, sorta gets all sweaty and stuff. Then she will quietly leave and RUN home… running home is hardcore ’cause my workouts ain’t easy! So one day I asked her what motivated her to get in shape… then her eyes lit up, it was something a friend said to her once:
“You will never get in a size 4!”
I always say that successful people are more often driven by negativity that by positive feedback… Saxonny is no different. We’ve all heard the feel good stories of “The teacher who told me I was special motivated me to accomplish great things” – Those stories definitely have their place, BUT… proving others wrong, now that feels a whole lot better and is a much better motivator! The end result: A bikini champion and NO trouble getting into that size 4 anymore!!!!
The one thing Saxonny hears that makes her skin crawl is: “It’s easy for you to stay lean because you are naturally thin” (Saxonny) “It angers me when people assume that I didn’t have to work for the body I have. It took the proper diet and workout to get in this kind of shape. People are usually shocked when they see my ‘before’ picture… then they realize how hard I had to work. Once I started working out, I began to look forward to the adrenaline rush I got from being totally exhausted after a workout or run… now I’m hooked for life!