How To Build Your Glute Muscles: Tips from CrazyBulk athlete Nicole Toan

I wish could time travel back in 2009 when I started my fitness journey and tell myself everything I know now 

I would save myself a butt load of time & headaches. Let’s dive in:

1) LAY OFF THE CARDIO! 

I know I sound like a broken record but I’ll just keep repeating myself until everyone gets it.

In order to build MUSCLE, you MUST prioritize WEIGHT training.

Excessive cardio will NOT build your butt, it will actually make it SMALLER!

2) IF YOU AREN’T FEELING THEM, YOU AREN’T GROWING THEM

Yes, I know that everyone heard about ‘glute activation’, yet most of you still aren’t doing it. (especially beginner).

It’s SO important to activate your glutes before all your lower body workouts.

All you need is a 5-10 minute warm-up/ band work

3) RECOVERY

I know you all just wanna train glutes all day every day, BUT you CAN’T do that.

You need at least 1-2 days rest in between. (My Glutes are on fire as we speak!)

It will vary depending on your training volume, style, genetics etc!

4) HAVE A PLAN

If your goal is to build a nice set of glutes you need to train them more than once a week.

One “leg day” / week with your boyfriend isn’t going to cut it.

You need to strategically hit them 2-3x per week.
This is why it is important to have a well-structured plan..

Hit me up if you want to work with me on an 8 or 12-week coaching plan!

5) PROGRESSIVE OVERLOAD

You have to make sure you are constantly challenging yourself by increasing the weight, playing with the tempo (pause, pulse, isohold, 1 1/4 reps etc)