what exercises can i do to grow muscle in my glutes and shoulders?

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baileyrrobinson11
baileyrrobinson11 Posts: 15 Member
edited August 4 in Health and Weight Loss

i am 5"6 and ~160lbs β€” if that helps. I go to the gym regularly and own some dumbbells (ranging from 1lb to 15lbs). I lift almost every day because of wrestling:)

Xo,

Red 🎸πŸ”₯

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  • sollyn23l2
    sollyn23l2 Posts: 2,063 Member

    Glutes: squats, lunges, deadlift

    Shoulders: rows, bent over rows, overhead presses... not my forte so I'm sure someone else can come up with better shoulder options.

  • sollyn23l2
    sollyn23l2 Posts: 2,063 Member

    Just remember to grow glutes you're generally going to want to lift pretty heavy (they say you should be able to squat at least your weight in pounds)

  • AnnPT77
    AnnPT77 Posts: 37,323 Community Helper

    Some will argue that he's not a great guy in personal terms, but Bret Contreras's Strong Curves programs are pretty popular among women who want to increase glutes.

    There's a whole thread here that has links to some info about those programs as well as other strength/hypertrophy programs, plus discussions of which programs other MFP-ers have found useful in various ways.

    https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you

    Swimmers and rowers tend to get somewhat developed shoulders from swimming or rowing, but those would be much slower routes to those goals than the right strength program.

  • baileyrrobinson11
    baileyrrobinson11 Posts: 15 Member
    edited August 4

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