The gluteus Maximus is a fairly large muscle. There are actually three different gluteal muscles, but overall it is a very large muscle. And the buttocks respond well to various exercises. That is why it is extremely important to draw your buttocks at LEAST twice a week, if not three times. The more the better.
I usually like to give my glutes 1 day of rest, so the amount of my workouts per week can vary. Nevertheless, I met methods of various loads on the gluteal in successive days without rest. Remember, if your main body parts are the buttocks then train the buttocks. Lack of understanding of the phases of building of the buttocks.
Now you realize that there is a huge variety of exercises. Some of them require training with only their own weight, others need extra weights and strange body positions! Because of this diversity, it is very easy to get confused what exactly you need to do in fact. I found that many girls choose only those exercises that seem "comfortable" for them personally.
For example, are you the type of person who trains exclusively with their own body weight, like yoga or Pilates? If so then you probably do more and more exercises on the buttocks with their own weight, and a very long time waiting for any progress in training with weights.
Or maybe you're the type of person who trains as hard as they can on their training program? You can concentrate on the heaviest exercise with the biggest weights. So does a very small part of the girls, but still they sooner or later think about exercises with the weight of their own body. You can believe that the more you raise the better result you will get. Maybe you told your coach or a powerlifter. In some cases, this is true. Raise more — get better results.
So or otherwise with training buttocks have women precisely the combination of all these exercise will give the best outcome. Did you know that some self-weight exercises involve the glutes more than heavy squats and deadlifts? They're SO good!
Which brings us back to the building phases of buttock training. There are different phases that need to be closely monitored, whether you are a beginner or an experienced gym visitor.
Assess sufficient mobility, flexibility and proper muscle activation.
The first phase is to make sure that you properly engage the gluteal, are sufficiently mobile and your lower half is very flexible. Every time you do an exercise on the gluteal you need to try to concentrate on this muscle. You also need to make sure you have sufficient flexibility in the joints involved. With all this including sufficient pelvic mobility you will be able to better contract your glutes while exercising. In my 12-week transformation program, the first thing I do is make sure everyone starts with a 2-week prep stage before they start training with weights. It's so important!
Correct movement technique in self-weight exercises.
Here is here are important several exercises with own weight. With each repetition you need to try to improve the technique. For example, when I try to improve the technique of performing exercises on all fours I have a tendency to tilt the pelvis. But over time, it passes. It is necessary to be aware of such moments. Unfortunately, the main tendency is to ignore the mistakes of the technique when you do an exercise for a long time. The ability to focus on proper movement will GREATLY increase your results in gluteal workouts. Don't half-ass (joke) in the movements of these exercises!
Progression to exercises with extra weights.
It's a phase that everyone needs to progress to. You will see a significant increase in starting to do exercises with weights. But no matter how fast you progress-do not forget to exercise with your own weight. The key to progress is to increase the volume and intensity of loads. I talked about the Trinity of Training Principles in my 12-week bikini transformation program to explain the basic concepts you need to succeed. Let me know if this is about you:
You find some good glutes exercises.
You add them to your program.
Everyone praises you for a great program.
You feel great!
6 months later, you do the same exercises.
Comfort has settled in you. This is the hardest part of training. You become comfortable with your training program. This is the wrong way to practice! Adding variety to your exercises is critical. Not that you have to do completely new exercises every week or month, but something needs to change. And next time, add back the exercises you did a month ago. Adding variety is critical to working out the buttocks and harnessing their full potential.
I'm sure most of you have heard of the principle of changing training programs. I found out it's a General practice. However, there is one critical mistake that everyone makes trying to follow this rule. You change the exercise, but forget to change the angle of the load.
For example if you commit pushes weight pelvis (I hope you their commit!). You decide to add some more bridges. You notice that adding "more exercise" like this will make your workouts better. however, the angle of the load in these exercises are the same. When I talk about angles I also mean in what plane the exercise is done — horizontal or vertical, back up or down.
Pushing the pelvis and bridges are made in the same horizontal position of the body back down. If you're going to increase the variety of exercises, consider adding back-up exercises, such as moving your leg on all fours. Consider adding vertical exercises, such as deadlift variations.