Pushtoday
MuscleChemistry Registered Member
[h=1]Build A Better Booty: A Complete Guide For Women[/h]
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.
[h=3]The Importance of Glute Training[/h]The 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.
[h=3]Glute-Building Program Review[/h]It’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.
The gluteal muscle group is comprised of four main areas: gluteus maximus, gluteus minimus, gluteus medius and tensor fasciae latae.
[h=3]Which is Best for You?[/h]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.
[h=3]Glute Program #1[/h]
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As one of the strongest muscle groups of the body the glutes possess crucial functions regarding hip extension and hip abduction among many others.
[h=3]Glute Program #3[/h]*Perform on three separate days with at least one day of rest between.
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<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;">[h=2]The Better Booty Diet[/h]
What 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.
[h=5]Meal 1 (breakfast)[/h]
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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.
[h=3]The Importance of Glute Training[/h]The 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.
[h=3]Glute-Building Program Review[/h]It’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.
The gluteal muscle group is comprised of four main areas: gluteus maximus, gluteus minimus, gluteus medius and tensor fasciae latae.
[h=3]Which is Best for You?[/h]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.
[h=3]Glute Program #1[/h]
| 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 |
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"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."
[h=3]Glute Program #2[/h]*Perform on two separate days with at least two days of rest between.
| 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 |
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| 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 |
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As one of the strongest muscle groups of the body the glutes possess crucial functions regarding hip extension and hip abduction among many others.
[h=3]Glute Program #3[/h]*Perform on three separate days with at least one day of rest between.
| 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 |
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| 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 |
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| 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 |
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<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;">[h=2]The Better Booty Diet[/h]
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.
[h=5]Meal 1 (breakfast)[/h]
- 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
- Option 1: Low-carb protein bar
- Option 2: 2 hard-boiled eggs
- Option 3: 1 cup of Greek yogurt and 1 oz. of nuts
- 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 ½ 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
- Option 1: 1 scoop of whey protein mixed with water
- Option 2: 1 cup of low-fat cottage cheese
- Option 3: Nothing
- Option 1: 1 scoop of whey protein mixed with water
- Option 2: Berries or other fruit option
- Option 3: Nothing
- Option 1: 3-4 oz. of fish, veggies and ½ cup rice
- Option 2: 3-4 oz. chicken breast and ½ - 1 cup of sweet potato, small side salad
- Option 3: 3-4 oz. Turkey or ground meat, ½ - 1 cup of quinoa, mixed veggies
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