Another common reason I see glutes that aren’t working properly is due to injury. Often an injury happens that changes the mechanics and motor programming of a person’s body. This can lead to some muscle groups becoming overactive, while others become underactive (think: compensation). This can alter things for a long time without the person even knowing it.
If you’re a beginner, you should train with three full-body workouts per week. In each one, do a compound pushing movement (like a bench press), a compound pulling movement (like a chinup), and a compound lower-body exercise (squat, trap-bar deadlift, for example). If you want to add in 1–2 other exercises like loaded carries or kettlebell swings as a finisher, that’s fine, but three exercises is enough to work the whole body.
Beach muscles and Olympic lifts draw more attention. But the many little stabilizer muscles around your shoulders, hips, and midsection — collectively the core — provide a strong foundation. Challenging the stability and mobility of these key muscles with medicine balls, physioballs, mini-bands, and rotational movements (lifting, chopping) pays huge dividends.
As you've probably heard from any muscle-bound behemoth you've ever encountered, protein is the key to building muscle. Just because the shake-pounding meathead has become a trope, however, doesn't mean they're wrong; protein really is the fuel your muscles need to grow. That's real capital-S Science, not just bro-science manufactured by supplements companies.
I told myself this once and ever since then I apply it into my life because it works. If I think I can curl 50lbs, well then I can curl 55lbs. And guess what? I curled 5lbs more just because I didn’t forget what works. This is the mind muscle connection. This is connecting with your muscles because the mind is what controls the body. You don’t need to think you can lift a lot more, just a little more will do the trick. I’ll explain.
When you don't spend enough time strengthening your butt, your other muscles can pay the price, says Metzl. See, when your butt isn't strong enough to support you during activities the way it should, you put more loading force on your hamstrings, which can injure them or other muscles, joints, and ligaments that your hamstrings come in contact with—like your calves or knees. Metzl says that when a patient comes in to see him about an injury, weak glutes are often part of the problem.
From a standing position on your left foot, hinge forward from your hips keeping your back flat and right leg in straight behind it, and core braced. Reach your right hand toward your left foot. Then, engage your glutes and hamstrings on your left leg to drive yourself back up to standing and swing your right knee up and through toward your chest. Stand as tall as possible and hold that end position for 2-3 seconds before repeating. This entire exercise is about “sticking” the knee drive hold at the end, so don’t rush through it. Repeat for required reps, then switch sides.
Low Carb is for everyone. This has to do with carbs. If someone has high body fat percent, this is because the fat from meals whether is from fats or carbs spilling over…is staying stored causing a calorie surplus. The body only needs a certain amount of energy (food). People with high body fat usually over feed on carbs because carbs are everywhere, which makes it safe to assume they are always storing sugar as fat and signaling insulin. This plus, the insulin response due to the surplus causes chaos. Low carbs is great for people that have consumed carbs for too long, so they can down regulate glycogen and insulin. People with low body fat usually depend on muscle and muscles store glycogen. So these people would benefit from high carbs until it’s time to back off.
If you are somebody that is tired of not getting results, wants to avoid trial-and-error, or you just want to be told exactly what to do to reach your goals, check out our popular 1-on-1 coaching program. You’ll work with our certified NF instructors who will get to know you better than you know yourself and program your workouts and nutrition strategy for you.
Don’t make the mistake of trying to bulk up when you should be on a diet. While you might have muscle on your mind, most people need to get leaner first. If you’re fat and you start eating for size, you’re only going to get fatter. Get rid of the excess blubber first, to the point where you can see some abs, and then worry about getting big. You should be as low as 12% body fat before you change your diet up to focus on mass gain. That will ensure that your insulin sensitivity is high. When it is, you can eat more carbs and your body won’t store them as fat.
This exercise is challenging and will certainly be beneficial even without weights. If you can execute perfect form with your body weight, you can make the exercise harder by adding weights to your hands, by stepping on an unstable surface with your front foot (balance disc, foam pad), or you can place your rear leg on an unstable surface such as a physioball. You should be able to comfortably perform 2-3 sets of 10 reps on each leg before advancing this exercise.