HOW TO GROW YOUR BUTT (FAST) 🍑

Hi my 🍋-8 friends. I was a gym rat for 6 years and learned the best ways to grow my glutes, so I want to share my secrets with you 🤫. If you follow these steps, I ensure your butt will grow! 🍑

STEP 1 FOR GROWING YOUR BUTT = FREQUENCY AND VOLUME

The first, step is to figure out how often to train your glutes and with how much volume. Generally what I've found is that three times per week is the sweet spot for the glutes. The glutes carry out several distinct muscle actions, and they can handle a lot of volume and frequency as long as you incorporate variety.

STEP 2 EXERCISES

My favorite exercises to grow glutes are:

• Paused hip thrust (my number 1 favorite)

• Back squat

• Dumbbell Bulgarian split squat

• Smith machine reverse lunge

• Romanian deadlift

• Dumbbell glute dominant 45-degree hyper

(search for each of the exercises and learn the technique and practice!)

STEP 3 WHAT FOODS MAKE YOUR BUTT GROW?

Beyond training hard and with the right exercises, plus recovering well, one other key piece of the grow-your-glutes-fast puzzle is this: a calorie surplus

Do 3 things:

1. Eat at only a slight calorie surplus

2. Hit your daily protein intake requirements (Google this to calculate how much protein you need)

3. Prioritize more whole foods and less processed foods in your diet

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