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/
Over the past 12 months this issue has repeatedly been raised among newer competitors I meet. Figure competitors often want to know if they need to take steroids to compete in shows that are not drug tested. The answer is no. Many drug free figure competitors compete and are champions at every level. Do steroids give a figure competitor an advantage? If their goal is to gain muscle and lose body fat (depending on what steroids they take) then they absolutely will make it easier for a woman to achieve both of these objectives… but any competitor can gain muscle and lose enough body fat to compete, with time and hard work. Besides, when it comes to figure competition, you don’t need a ton of muscle to do well.
I just had two competitors compete and do very well in the Arnold Classic both are drug-free and one made top 10. Where there bigger more muscular competitors there? Of course there were – but figure is about more than just size, so my competitors never really worry about whether a show is tested or not – I just tell them to go in to competition in their best possible shape.
Although steroids can accelerate muscle growth, larger muscle may not be what the competitor needs. I’ve seen competitors change their physique so much that they began to do worse in figure competitions and had to switch to bodybuilding or one of the newer fitness/physique body categories that require competitors to carry more muscle. So competitor’s need to take that into consideration when deciding whether or not to take steroids.
I tell competitors who are worried because they think a certain competitor is on steroids or because a show is not drug tested, that their goal should be to bring the best possible package to the stage. Muscle size is only a part of winning a figure competition… symmetry, stage presence and proper conditioning are much more important. Just look at the top figure competitors in the world… they range from hard/more muscular to softer/less muscular. It’s the total package the judges are looking for. Therefore you should never let what anyone else does discourage you from competing.