Growing glutes

brittneyalley

How much glute growth (in inches) is possible in a year? 3? 5? Is there a limit?

I’m pretty unhappy with my glutes (or lack of) and am trying to grow them. I’m nearing my goal weight and will eventually start bulking.

Stats:
5’
126 lbs
27.5” waist
37” hips


What is reasonable in terms of growth?

sardelsa

It is going to depend on many factors, genetics, if you are eating in a deficit or surplus (and how large a surplus), your programming, your response to different exercises and volume etc. Some people will respond quick and growth will be fast, some will grow slowly over time (which is me*), some are very hard responders and will take many years of hard work to make any progress.

Unfortunately, in a deficit, glutes don't grow very well (besides maybe some newb gains in the beginning).

You have a few options....focus on eating in a deficit with glute focused programming (I am not sure if you are doing Strong Curves or not?), then when you get closer to goal, you can move into maintenance/recomp. If that is not something that interests you, you can also keep leaning down to lower bodyfat levels then bulk. What you do later on will depend on your comfort level and your physique goals.

Focus on one goal at a time and go from there.

*Me for example, I hate measuring glutes because my hips shrink in a deficit and grow in a surplus and it throws off my measurements, but if I compare beginning to my last cut, overall I went from 35-37". I know.. that is not a lot. But again, the hips throw things off... I can clearly see results so inches don't concern me.

ladipoet

https://bretcontreras.com/

https://www.instagram.com/bretcontreras1/

https://www.amazon.com/Strong-Curves-Womans-Building-Better/dp/1936608642