WHAT ARE THE MOST IMPORTANT FACTORS FOR GLUTE GROWth

GROWING MUSCLES IS FOR EVERY PERSON ACHIEVABLE AND IS DETERMINED BY CERTAIN CRUCIAL KEY POINTS. IN THIS CHAPTER WE SHOW YOU THE MOST IMPORTANT FACTORS BY ORDER TO ACHIEVE GLUTEGROW.

1) CONSISTENCY BEATS INTENSITY:

CONSISTENCY IS THE NUMBER ONE PREDICTOR OF YOUR RESULTS. THATS WHY THE MOST IMPORTANT FACTOR TO GROW YOUR GLUTE IS TO STAY CONSISTENT WITH YOUR EXERCISES AND THE EFFORT OVER TIME. THAT MEANS THAT YOU HAVE TO WORK YOUR GLUTE MUSCLE REGULARLY OVER A LONGER PERIOD OF TIME TO SEE RESULTS. THE FIRST RESULTS CAN BE VISIBLE AFTER 4-6 WEEKS.

HOW OFTEN PER WEEK YOU SHOULD EXERCISE THOUGH IS HIGHLY INDIVIDUAL AND DEPENDS ON YOUR BODY, YOUR TRAINING LEVEL, BUT ALSO ON THE EXERCISES AND THE INTENSITY YOU CHOOSE. RESEARCH SHOWS THOUGH, THAT TRAINING THE GLUTE AT LEAST 2 TIMES A WEEK, SHOWS SIGNIFICANT BENEFITS COMPARED TO ONE TIME A WEEK. IF TWO OR MORE TIMES ARE BETTER IS INDIVIDUAL. SO THAT`S WHY WE CAN SAY GENERALLY THAT WE RECOMMEND YOU TO TRAIN THE GLUTE REGULARLY TWO OR MORE TIMES WEEK.

2) PROGRESSIVE OVERLOAD:

PROGRESSIVE OVERLOAD MEANS TO INCREASE THE INTENSITY OF YOUR TRAINING PROGRESSIVELY OVER TIME. YOU CAN INCREASE THE INTENSITY, BY ADDING MORE WEIGHT, DOING MORE REPS, DOING MORE SETS, HAVING MORE TENSION OVER TIME (SLOWER REPS), DOING SHORTER PAUSES AND SO ON. BUT WE RECOMMEND YOU, TO FOCUS ON THE TWO VARIABLES, MORE REPETITIONS AND HIGHER WEIGHT AND IF WANTED INCREASING SETS. CAUSE THESE VARIABLES ARE EASY MEASURABLE AND THIS ALLOWS YOU TO MEASURE THE PROGRESSIVE OVERLOAD PROPERLY.

PROGRESSIVE OVERLOAD IS CRUCIAL, CAUSE THE MUSCLE NEEDS TO BE CHALLENGED TO HAVE A REASON TO GROW. WITHOUT THIS CHALLENGE THE MUSCLE DOESN`T SEE ANY REASON, WHY TO GROW IN SIZE AND THIS MEANS IT DOESN`T GROW.

BUT DON`T FORGET, IF YOU TRAIN TO HARD AND THEREFOR YOU STOP BEING CONSISTENT, YOU CAN NOT BUILD MUSCLES PROPERLY. THAT`S WHY TO JUST TRAIN “AS HARD AS POSSIBLE” ISN`T ALWAYS A GOOD IDEA.

3) INDIVIDUALIZATION:

INDIVIDUALIZATION MEANS, THAT YOUR WORKOUT FITS YOU. FACTORS WHICH MATTER ARE:

• PERSONAL PREFERENCES

• EQUIPMENT AVAILABILITY

• INJURIES AND SAFETY FEELING

• ACHIEVING MINDMUSCEL CONNECTION (THIS MEANS, HOW MUCH CAN I ACTUALLY FEEL THE MUSCLE WORKING DURING THE EXERCISE)

• TIME AVAILABILITY

• …

INDIVIDUALIZATION IS CRUCIAL FOR SEVERAL REASONS. DIFFERENT STUDIES HAVE SHOWN, THAT INDIVIDUALIZED PROGRAMS IMPROVE ADHERENCE, ENHANCE MOTIVATION, LEAD TO BETTER RESULTS, PREVENT INJURIES AND ENHANCE THE ALL OVER PERFORMANCE!

3) PICKING THE APPROPRIATE TARGET

CHOOSING THE APPROPRIATE TARGET MEANS, THAT YOU SHOULD CHOOSE THE RIGHT EXERCISE FOR THE OPTIMAL GLUTEGROW OVER TIME. WHAT DOES THAT MEAN?

IMPORTANT IS HERE, THAT YOU FIND THE BALANCE IN BETWEEN SPECIFICITY AND VARIATION. IF YOU WANNA GROW YOUR GLUTE YOU HAVE TO MAKE SURE THE GLUTE MUSCLE IS WORKING. BUT IF YOU OVER RELY ONLY ON SPECIFICITY THOUGH, YOU INCREASE THE CHANCES OF INJURIES, WHAT HAMPERS CONSISTENCY OVER TIME. ON THE OTHER HAND, IF YOU GO TO MUCH INTO VARIATIONS, THAT DOESN`T GIVE ENOUGH STIMULUS TO THE GLUTEMUSCEL TO GROW. TO MUCH VARIATION OFTEN ENDS UP IN A LOT OF WORK BUT WITH NO CLEAR DIRECTION. IF YOU DON`T FOCUS ENOUGH ON CERTAIN EXERCISES, YOU CAN`T REALLY IMPROVE THEM AND SO YOU DON`T ACHIEVE PROGRESSIVE OVERLOAD.

WITH ALL OF THAT SAID, KEEP IN MIND THAT NUTRITION IS OVERALL A KEY FACTOR IN EVERY FITNESS JOURNEY. PROTEINS AND CARBOHYDRATE ARE MANDATORY ENERGY TO GROW A MUSCLE (PROTEIN SYNTHESIS). (MORE ON THAT IN NUTRITION AND SUPPLEMENTATION)