When it comes to building muscle mass, genetics rule, but not reign; With specific training and an adequate diet, the volume can be developed, even in the buttocks, a muscle that, together with the abdominals, leads the ranking of interest for women.
Perhaps the most famous exercises to work this area are those that are performed in the quadruped position, better known as a bench; however, there are other more efficient ones, the advantage of this type of exercise is the ease of its execution, but if the objective is to work the glutes more intensely, others must be performed, such as deadlift, extension of hip (hip thrust) and all its variants.
Most Do A Lot Of Reps To Strain The Muscle And Feel A Burning Sensation.
But, step by step, to perform combined routines it is necessary to start with the basics; first, you have to master the global exercises for the lower body: squat, deadlift, bench rises; only in a second instance are hypertrophy mechanisms applied : mechanical tension (a lot of weight) and metabolic stress (burning sensation).
Most people, especially women, rely on this second aspect, do many repetitions to exhaust the muscle and feel a burning sensation, but forget the first mechanism. It is a serious mistake, since “large glutes will not be achieved by doing 40 repetitions of abductors on a machine.
Is that when many repetitions are performed with little weight, the muscle works differently, it gets toned, but it does not gain volume; Therefore, if the objective is to fill the back of the pants, it is essential to add exercises with a high load and few repetitions to the routine, between 6 and 10, according to each individual.
As with any muscle, another key factor is frequency; It is useless to kill yourself in a GAP class (glutes, abs and packs) once a week and then dedicates the rest of the days only to cardiovascular work or other muscle groups. Although each case is analyzed in a particular way, the ideal is between three and five times a week.
More Than An Aesthetic Question
And although the aesthetic issue is the main engine to exercise this muscle, the truth is that it is also important from the functional point of view, since it helps to maintain good posture and is capable of supporting large loads of weight. You have to pay close attention to it because it is a support and push muscle, it keeps us upright safely and if it is toned, pain in the lower back is avoided.
Calories do not act selectively, adipose tissue is distributed throughout the body, although due to genetic factors, in some cases they are more easily located in certain areas, such as the hips or abdomen.
Experts agree: when you are looking to gain volume, the basis is in physical activity. An eating plan with a correct excess in the consumption of carbohydrates and proteins is useless if the work of the muscle area is inadequate. The first thing that is required for the muscle to improve is to work it.