3-Day Glute Focus

This program is built on the core principles of glute growth: Mechanical Tension: Lifting heavy weights with proper form (Squats, Hip Thrusts). Metabolic Stress: Feeling the "pump" through higher reps and time under tension (Lunges, Hip Thrusts). Muscle Damage: Eccentric-focused movements that create micro-tears, leading to growth (RDLs, Glute Ham Raises). The Golden Rules for Glute Growth Progressive Overload: This is the most important rule. To make your glutes grow, you must consistently challenge them. Each week, aim to either add a small amount of weight (even 2.5 lbs / 1 kg) or do one... Read More