Pushtoday
10-11-2015, 10:21 PM
Build A Better Booty: A Complete Guide For Women
You can't shake what you don't have. Build a bountiful and firm booty with these three glute-building workouts. This feature includes a fat-shredded diet plan.
Every woman (and man – for different reasons) wants a head-turning backside. No, not a Kardashian-sized mass with its own weather system, but a nice round, attractive booty. When you have a shapely butt your clothes fit better therefore you gain more confidence. For those who compete on a stage, the glute area is as important as any other body part you train. It would behoove you and anyone else to closely consider your glute training, build a sound, comprehensive program and finally get the results your after.
The Importance of Glute TrainingThe gluteal muscle group is comprised of four main areas: gluteus maximus, gluteus minimus, gluteus medius and tensor fasciae latae. As one of the strongest muscle groups of the body the glutes possess crucial functions regarding hip extension and hip abduction among many others. This is important in virtually every multi-joint lower body exercise performed namely all squat variations, lunge variations, step-ups, jumps, bounds, all deadlift variations as well as a role as stabilizer while rowing, benching and several core exercises.
Glute-Building Program ReviewIt’s no surprise that you will need a well thought out plan to build, strengthen and shape your backside. Attention to detail and deterrence for the unnecessary are in order for you to build your very own glute program. Below are three separate programs for a better backside.
Program 1 is performed once per week and includes many angles of attack. Since you will be training glutes directly only once every seven days you will need to include plenty of volume and variation.
Program 2 is performed twice per week. With slightly fewer angles and volume you will be training a bit more frequently which will require you to pay close attention to recovery and training intensity.
Program 3 is performed three times per week. With an even higher frequency volume will be reduced once more to compensate for recovery.
*You can perform these workouts either on their own day or on a lower body training split routine.
https://cdn.muscleandstrength.com/sites/default/files/images/articles/articles/booty.jpg
The gluteal muscle group is comprised of four main areas: gluteus maximus, gluteus minimus, gluteus medius and tensor fasciae latae.
Which is Best for You?Depending on your own training schedule and recovery practices you can either decide to tackle something that fits your current routine or start with Program 1 and gradually move up to Program 2 and 3 after a certain period of time. It’s up to you and how bad you want a stronger, shapelier booty.
Glute Program #1
<tbody style="border-top-width: 1px; border-top-style: solid; border-top-color: rgb(204, 204, 204); width: 673px; display: table;">
Program 1
1x Per Week
Exercise
Work Sets
Rest
Circuit: Bodyweight Squat, Bodyweight Glute Bridge and Lateral Lunge
3 rounds of 10 reps each
Superset:
Feet-Forward Smith Machine Squat (with a two second glute squeeze at top)
3x8-10
60 after superset
Bodyweight Reverse Lunge (Reps are performed for each leg)
3x10
60 after superset
Superset:
Barbell Romanian Deadlift
4x6-8
60 after superset
Dumbbell Step-Up
4x10 reps each leg
60 after superset
Superset:
Lunges
3 x 10 reps each leg
60 after superset
Leg Curl (lift knees at top of each rep)
3 x 10
60 after superset
Plank
3 x 20-30 seconds
15-30
</tbody>
https://cdn.muscleandstrength.com/sites/default/files/images/articles/articles/bodyweight-squat.jpg
"Every woman (and man – for different reasons) wants a head-turning backside. No, not a Kardashian-sized mass with its own weather system, but a nice round, attractive booty."
Glute Program #2*Perform on two separate days with at least two days of rest between.
<tbody style="border-top-width: 1px; border-top-style: solid; border-top-color: rgb(204, 204, 204); width: 673px; display: table;">
Program 2
Day 1
Exercise
Sets
Rest
Circuit: Bodyweight squat, Bodyweight Glute Bridge and Lateral Lunge
2 or 3 rounds of 10 reps each
Superset:
Weighted Glute Bridge
3x10-12
60 after superset
Kettlebell Sumo Deadlift
3x10-12
60 after superset
Superset:
Front Foot Elevated Lunge
4x10-12
Dumbbell Romanian Deadlift
4x10-12
</tbody>
<tbody style="border-top-width: 1px; border-top-style: solid; border-top-color: rgb(204, 204, 204); width: 673px; display: table;">
Program 2
Day 2
Exercise
Sets
Rest
Circuit: Bodyweight Squat, Bodyweight Glute Bridge and Lateral Lunge
2 or 3 rounds of 10 reps each
Superset:
Bodyweight Bulgarian Split Squat
3x10-12
60 after superset
Kettlebell Lateral Lunge
3x10-12
60 after superset
Superset:
Barbell Deadlift
4x10-12
60 after superset
Lying Leg Curl
4x10-12
60 after superset
</tbody>
https://cdn.muscleandstrength.com/sites/default/files/images/articles/articles/lunge11.jpg
As one of the strongest muscle groups of the body the glutes possess crucial functions regarding hip extension and hip abduction among many others.
Glute Program #3*Perform on three separate days with at least one day of rest between.
<tbody style="border-top-width: 1px; border-top-style: solid; border-top-color: rgb(204, 204, 204); width: 673px; display: table;">
Program 3
Day 1
Exercise
Sets
Rest
Superset:
Bodyweight Squat
2 rounds of 12 reps
None
Reverse Lunge
2 rounds of 12 reps
None
Circuit: Lateral Lunge, Lying Leg Curl andDumbbell Step-Up
3-4 x 12
60 after circuit
</tbody>
<tbody style="border-top-width: 1px; border-top-style: solid; border-top-color: rgb(204, 204, 204); width: 673px; display: table;">
Program 3
Day 2
Exercise
Sets
Rest
Superset:
Bodyweight Squat
2 rounds of 12 reps
None
Reverse Lunge
2 rounds of 12 reps
None
Circuit: Weighted Glute Bridge, Goblet Squat and 20-30 second Plank
3-4 x 12
60 after circuit
</tbody>
<tbody style="border-top-width: 1px; border-top-style: solid; border-top-color: rgb(204, 204, 204); width: 673px; display: table;">
Program 3
Day 3
Exercise
Sets
Rest
Superset:
Bodyweight Squat
2 rounds of 12 reps
None
Reverse Lunge
2 rounds of 12 reps
None
Circuit: 20-30 second Alternating One-Leg Plank,Walking Lunge and Dumbbell Romanian Deadlift
3-4x12
60 after circuit
</tbody>
<article class="nodeBody" itemscope="" itemtype="http://schema.org/Article" style="color: rgb(51, 51, 51); font-family: 'Open Sans', sans-serif; font-size: 16.8px; line-height: 30.24px;">The Better Booty Diethttps://cdn.muscleandstrength.com/sites/default/files/images/articles/articles/butt.jpgWhat is a great glute program without the proper diet? Below is a simple starter eating plan with plenty of option designed to build lean, calorie-burning muscle and reveal your new and improved backside. It is high in muscle-building protein, moderate in energy-infused complex carbs and has a good helping of healthy fats.
Calorie macronutrient breakdowns will vary slightly so after you try it on for size, reevaluate your progress and adjust where necessary. After 4-6 weeks you can either decrease calories by 250-300 or increase them 250-300 depending on your individual goal and progress.
Meal 1 (breakfast)
Option 1: 1 cup of Greek yogurt and 1 oz. of nuts
Option 2: 1 whole egg and 2 additional egg whites with spinach or other veggies, low-fat cheese and dash of salsa
Option 3: 1 or 2 slices of Ezekiel bread with 2 tbsp. of all-natural peanut butter
Meal 2 (optional mid-morning snack)
Option 1: Low-carb protein bar
Option 2: 2 hard-boiled eggs
Option 3: 1 cup of Greek yogurt and 1 oz. of nuts
Meal 3 (lunch)
Option 1: Salad with veggies and 4 oz. of chicken or turkey and 1 piece of fruit
Option 2: 3-4 oz. of lean ground meat mixed with ˝ cup rice and small side salad
Option 3: 3-4 oz. of fish (tilapia, salmon or tuna) in wheat pita or soft wheat taco and veggies
Meal 4 (optional pre-workout)
Option 1: 1 scoop of whey protein mixed with water
Option 2: 1 cup of low-fat cottage cheese
Option 3: Nothing
Meal 5 (optional post-workout)
Option 1: 1 scoop of whey protein mixed with water
Option 2: Berries or other fruit option
Option 3: Nothing
Meal 6 (dinner)
Option 1: 3-4 oz. of fish, veggies and ˝ cup rice
Option 2: 3-4 oz. chicken breast and ˝ - 1 cup of sweet potato, small side salad
Option 3: 3-4 oz. Turkey or ground meat, ˝ - 1 cup of quinoa, mixed veggies
</article>
You can't shake what you don't have. Build a bountiful and firm booty with these three glute-building workouts. This feature includes a fat-shredded diet plan.
Every woman (and man – for different reasons) wants a head-turning backside. No, not a Kardashian-sized mass with its own weather system, but a nice round, attractive booty. When you have a shapely butt your clothes fit better therefore you gain more confidence. For those who compete on a stage, the glute area is as important as any other body part you train. It would behoove you and anyone else to closely consider your glute training, build a sound, comprehensive program and finally get the results your after.
The Importance of Glute TrainingThe gluteal muscle group is comprised of four main areas: gluteus maximus, gluteus minimus, gluteus medius and tensor fasciae latae. As one of the strongest muscle groups of the body the glutes possess crucial functions regarding hip extension and hip abduction among many others. This is important in virtually every multi-joint lower body exercise performed namely all squat variations, lunge variations, step-ups, jumps, bounds, all deadlift variations as well as a role as stabilizer while rowing, benching and several core exercises.
Glute-Building Program ReviewIt’s no surprise that you will need a well thought out plan to build, strengthen and shape your backside. Attention to detail and deterrence for the unnecessary are in order for you to build your very own glute program. Below are three separate programs for a better backside.
Program 1 is performed once per week and includes many angles of attack. Since you will be training glutes directly only once every seven days you will need to include plenty of volume and variation.
Program 2 is performed twice per week. With slightly fewer angles and volume you will be training a bit more frequently which will require you to pay close attention to recovery and training intensity.
Program 3 is performed three times per week. With an even higher frequency volume will be reduced once more to compensate for recovery.
*You can perform these workouts either on their own day or on a lower body training split routine.
https://cdn.muscleandstrength.com/sites/default/files/images/articles/articles/booty.jpg
The gluteal muscle group is comprised of four main areas: gluteus maximus, gluteus minimus, gluteus medius and tensor fasciae latae.
Which is Best for You?Depending on your own training schedule and recovery practices you can either decide to tackle something that fits your current routine or start with Program 1 and gradually move up to Program 2 and 3 after a certain period of time. It’s up to you and how bad you want a stronger, shapelier booty.
Glute Program #1
<tbody style="border-top-width: 1px; border-top-style: solid; border-top-color: rgb(204, 204, 204); width: 673px; display: table;">
Program 1
1x Per Week
Exercise
Work Sets
Rest
Circuit: Bodyweight Squat, Bodyweight Glute Bridge and Lateral Lunge
3 rounds of 10 reps each
Superset:
Feet-Forward Smith Machine Squat (with a two second glute squeeze at top)
3x8-10
60 after superset
Bodyweight Reverse Lunge (Reps are performed for each leg)
3x10
60 after superset
Superset:
Barbell Romanian Deadlift
4x6-8
60 after superset
Dumbbell Step-Up
4x10 reps each leg
60 after superset
Superset:
Lunges
3 x 10 reps each leg
60 after superset
Leg Curl (lift knees at top of each rep)
3 x 10
60 after superset
Plank
3 x 20-30 seconds
15-30
</tbody>
https://cdn.muscleandstrength.com/sites/default/files/images/articles/articles/bodyweight-squat.jpg
"Every woman (and man – for different reasons) wants a head-turning backside. No, not a Kardashian-sized mass with its own weather system, but a nice round, attractive booty."
Glute Program #2*Perform on two separate days with at least two days of rest between.
<tbody style="border-top-width: 1px; border-top-style: solid; border-top-color: rgb(204, 204, 204); width: 673px; display: table;">
Program 2
Day 1
Exercise
Sets
Rest
Circuit: Bodyweight squat, Bodyweight Glute Bridge and Lateral Lunge
2 or 3 rounds of 10 reps each
Superset:
Weighted Glute Bridge
3x10-12
60 after superset
Kettlebell Sumo Deadlift
3x10-12
60 after superset
Superset:
Front Foot Elevated Lunge
4x10-12
Dumbbell Romanian Deadlift
4x10-12
</tbody>
<tbody style="border-top-width: 1px; border-top-style: solid; border-top-color: rgb(204, 204, 204); width: 673px; display: table;">
Program 2
Day 2
Exercise
Sets
Rest
Circuit: Bodyweight Squat, Bodyweight Glute Bridge and Lateral Lunge
2 or 3 rounds of 10 reps each
Superset:
Bodyweight Bulgarian Split Squat
3x10-12
60 after superset
Kettlebell Lateral Lunge
3x10-12
60 after superset
Superset:
Barbell Deadlift
4x10-12
60 after superset
Lying Leg Curl
4x10-12
60 after superset
</tbody>
https://cdn.muscleandstrength.com/sites/default/files/images/articles/articles/lunge11.jpg
As one of the strongest muscle groups of the body the glutes possess crucial functions regarding hip extension and hip abduction among many others.
Glute Program #3*Perform on three separate days with at least one day of rest between.
<tbody style="border-top-width: 1px; border-top-style: solid; border-top-color: rgb(204, 204, 204); width: 673px; display: table;">
Program 3
Day 1
Exercise
Sets
Rest
Superset:
Bodyweight Squat
2 rounds of 12 reps
None
Reverse Lunge
2 rounds of 12 reps
None
Circuit: Lateral Lunge, Lying Leg Curl andDumbbell Step-Up
3-4 x 12
60 after circuit
</tbody>
<tbody style="border-top-width: 1px; border-top-style: solid; border-top-color: rgb(204, 204, 204); width: 673px; display: table;">
Program 3
Day 2
Exercise
Sets
Rest
Superset:
Bodyweight Squat
2 rounds of 12 reps
None
Reverse Lunge
2 rounds of 12 reps
None
Circuit: Weighted Glute Bridge, Goblet Squat and 20-30 second Plank
3-4 x 12
60 after circuit
</tbody>
<tbody style="border-top-width: 1px; border-top-style: solid; border-top-color: rgb(204, 204, 204); width: 673px; display: table;">
Program 3
Day 3
Exercise
Sets
Rest
Superset:
Bodyweight Squat
2 rounds of 12 reps
None
Reverse Lunge
2 rounds of 12 reps
None
Circuit: 20-30 second Alternating One-Leg Plank,Walking Lunge and Dumbbell Romanian Deadlift
3-4x12
60 after circuit
</tbody>
<article class="nodeBody" itemscope="" itemtype="http://schema.org/Article" style="color: rgb(51, 51, 51); font-family: 'Open Sans', sans-serif; font-size: 16.8px; line-height: 30.24px;">The Better Booty Diethttps://cdn.muscleandstrength.com/sites/default/files/images/articles/articles/butt.jpgWhat is a great glute program without the proper diet? Below is a simple starter eating plan with plenty of option designed to build lean, calorie-burning muscle and reveal your new and improved backside. It is high in muscle-building protein, moderate in energy-infused complex carbs and has a good helping of healthy fats.
Calorie macronutrient breakdowns will vary slightly so after you try it on for size, reevaluate your progress and adjust where necessary. After 4-6 weeks you can either decrease calories by 250-300 or increase them 250-300 depending on your individual goal and progress.
Meal 1 (breakfast)
Option 1: 1 cup of Greek yogurt and 1 oz. of nuts
Option 2: 1 whole egg and 2 additional egg whites with spinach or other veggies, low-fat cheese and dash of salsa
Option 3: 1 or 2 slices of Ezekiel bread with 2 tbsp. of all-natural peanut butter
Meal 2 (optional mid-morning snack)
Option 1: Low-carb protein bar
Option 2: 2 hard-boiled eggs
Option 3: 1 cup of Greek yogurt and 1 oz. of nuts
Meal 3 (lunch)
Option 1: Salad with veggies and 4 oz. of chicken or turkey and 1 piece of fruit
Option 2: 3-4 oz. of lean ground meat mixed with ˝ cup rice and small side salad
Option 3: 3-4 oz. of fish (tilapia, salmon or tuna) in wheat pita or soft wheat taco and veggies
Meal 4 (optional pre-workout)
Option 1: 1 scoop of whey protein mixed with water
Option 2: 1 cup of low-fat cottage cheese
Option 3: Nothing
Meal 5 (optional post-workout)
Option 1: 1 scoop of whey protein mixed with water
Option 2: Berries or other fruit option
Option 3: Nothing
Meal 6 (dinner)
Option 1: 3-4 oz. of fish, veggies and ˝ cup rice
Option 2: 3-4 oz. chicken breast and ˝ - 1 cup of sweet potato, small side salad
Option 3: 3-4 oz. Turkey or ground meat, ˝ - 1 cup of quinoa, mixed veggies
</article>