How many times a week should I work my glutes?

kcbonilla809
Posts: 14 Member
My current split is 2 upper/2 lower body days. I do glute/quads and then glute/hammies. I also do 1-2 full body hiit workouts that have a lot of lower body exercises to it. I really am trying to grow my glutes since I am pretty flat right now lol sadly. Should this suffice?
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Replies
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You might want to look into Strong Curves. It’s a full body lifting program that puts a focus on building the glutes.1
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The split i have for my lady is ahe trains glutes one day. Then on leg day she would hit about 3 glute workouts following her leg day routine0
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I second strong curves if you're wanting to build your glutes. It's full body with a lot of glute focus 3-4x a week.2
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Strong Curves for glutes definitely.1
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@sardelsa is the Glute Queen. Maybe she'll pop in this thread and share her knowledge.5
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Strong Curves is the way forward I'd say.
I'm currently on week 9 of the beginners (full body) program and I can see change.
Was totally unfit and very low in weight when I started. (BMI 18,5). Am currently trying to lean bulk and grow muscle.
It's definitely working, albeit slowly but that was merely because of my poor starting point I'd say. And it's only week 9...
Good luck with your plans!1 -
In terms of how often to work them it really depends on the programming, volume, intensity and ability for you to recover. I have worked them anywhere from 3-6x per week with great results. But I would recommend following a program, since you want that proper balance, since overworking can impair your muscle ability. Another vote for Strong Curves, which has you working glutes 3-4x per week.
Also, in order to grow the glutes you want to be eating at maintenance or ideally above. However, if you still have weight to lose you have to take things one step at a time. If you are in a deficit, you can help maintain what you have and perhaps build a bit, but significant changes will come from higher calories to build muscle.
(Oh and thank you @quiksylver296 I wouldn't dare say I am the Queen, maybe just a rook or something)
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I actually found his website I think https://bretcontreras.com/how-to-design-an-optimal-glute-training-program/
Would you recommend I follow his program for bodybuilders since that one contains splits and I kind of prefer splits? He recommends training glutes 3 times a week but I was just afraid it would be too much.0 -
Bret knows his stuff. That split is similar to something I was following for a while. If properly designed, 3x is definitely not too much at all (for me it is the absolute minimum).6
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I see, thank you everyone who recommended him and for simply responding. Much appreciated!
I think I am going to try his guide and see how it goes! I think 3 times a week would probably be better since my glutes seem to be stubborn.
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Are you eating at maintenance or surplus? That is where the magic happens0
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Well, I was in a deficit for a really long time I started around 1600 and slowly increased to 1700 for a while. After doing a lot of research I realized that it was probably time to increase calories since I want to grow muscle and I have been in a deficit for quite a while. I've been slowly increasing it every few weeks and right now I am at 1900 calories so I think I might stay at this for a few more weeks or perhaps increase it to at least 2000. I am just scared I am going to gain a lot of fat so I do not want to go crazy with calories.0
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What are your stats? (Height, weight, approx bodyfat % if you know )0
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I am 5'5, about 124 pounds right now. As for body fat the last time I got measured (several weeks ago perhaps) with a machine I was around 24% fat .0
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Sounds like eating at maintenance to recomp will be a good fit for you right now. At some point later on you can consider eating in a surplus if you really want to grow them and you get your bodyfat lean enough, but hang out at maintenance for now you should see some decent gains.0
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I'll definitely do that. I still want to become more lean so that is also why I try to do at least one full body HIIT workout. Do you think it would be okay to alter Bret's program a little bit? Maybe adding like one or two extra exercises or substituting some for others?0
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kcbonilla809 wrote: »I'll definitely do that. I still want to become more lean so that is also why I try to do at least one full body HIIT workout. Do you think it would be okay to alter Bret's program a little bit? Maybe adding like one or two extra exercises or substituting some for others?
Well if you are eating at maintenance over time you can lose fat and build muscle, cardio/HIIT is great if you enjoy it, but it won't be the driver for actual fat loss.
Sure depending on what you want to substitute it will be fine. I have limited equipment so I make modifications all the time.0 -
Sorry I know I’m asking a lot of questions but you seem very knowledgeable. After how many weeks should I start a new program or should I just restart this same program?0
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No problem, ask away. It really depends on the program, how long you want to run a program, and your goals. I have been running Strong Curves, similar programming and Bret Contreras templates for pretty much 4 years (usually his programs rotate each month). As long as I am being challenged and I don't get bored, I keep going.2
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Are there any other programs you that you would recommend? It really helps me to follow a guide since I am afraid I might create an ineffective workout if I do it on my own.0
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