This 4-week resistance challenge will help you grow a booty with progressive overload! Dumbbells & resistance bands are recommended, a bench can be useful too. Beginners can try this with bodyweight or temporary alternatives like filled water bottles
You will need a set of dumbbells (or a few sets for progression), a set of resistance bands (with various levels of resistance for progression), and a bench (or a couch/stool/something sturdy). If you don't have equipment, you can still try the workout with body weight to get familiar with the movements while you get your equipment.
Yes you can. It is recommended for beginners, or anyone that's new to training their lower body and glutes, to start with body weight. It is important to get the foundation right before loading on weights to avoid risk of injury. It is also important to learn to activate the right muscles and doing it in a full range of motion before adding weights.
The weight should be challenging enough so that you need to WORK and struggle for the last few reps, while still maintaining good form. Everyone will be different - use a weight that suits you, do not follow someone else’s weights.
Increasing sets, increasing reps, decreasing rest time in between sets, increasing training frequency are all ways to increase intensity without increasing weights. But if you have the option to increase weights, then increase weights!
No. It is recommended to do one program at a time. Combining two can be counterproductive and may cause unnecessary stress (or even injury) to your body.
Some people may find it difficult to activate their glutes. Try using 3-5 of these exercises as part of your glute activation warm up, but do not overdo it as you don't want to fatigue your muscles before the main workout. (1) Standing Glute Squeeze: Squeeze and hold for 3 seconds then repeat 10 times. Rest for 3-5 seconds in between sets. (2) Side Lying Clams: Do 1 or 2 sets of 10-20 reps. Use light resistance band if preferred. (3) Banded Glute Bridges: Do 1 or 2 sets of 10-15 reps. You can use a light resistance band and also add an abduction while your hips are raised. (4) Frog Pumps: Do 1 or 2 sets of 10-15 reps. (5) Reverse Lunges: Do 1 set of 10 reps on each leg. (6) Lateral Bank Walks: Do 1 set of 10-20 reps on each side. (7) Squats: Do 1 set of 10 reps. You can also use a light resistance band for extra glute activation. (8) Donkey Kicks: Do 1 or 2 sets of 10-20 reps. Use a light resistance band if preferred.
It will be beneficial. Eating at a caloric surplus while following this program may result in the following: (1) An increase in scale weight, (2) Larger increase in glutes, (3) A slight decrease/no difference/increase in fat, (4) Increase in body volume, and (5) Increased strength. Eating at a caloric maintenance while following this program may result in the following: (1) No change in scale weight, (2) Increased shape in key areas such as glutes, (3) Decreased fat, (4) Decrease in body volume (since muscle takes up 20% less space than fat at equal masses), and (5) Increased strength
The recommended rest time between sets is about 90 seconds. It is important to rest your muscles before doing the next set as you want to make sure to do it in good form and to avoid injury. Resting for only only 60 seconds is okay too as long as you are NOT compromising your form. While resting, your body recovers adenosine triphosphate (ATP) and phosphocreatine (PC), which are the primary sources of fuel your body uses for short, but intense, bouts of muscle contraction (like when you are lifting weights). Resting for 60 seconds will allow approximately 85 to 90% recovery of ATP and PC, while resting a bit longer will replenish more. It takes about 3 mins to replenish approximately 100% of ATP and PC.
Repeating the same exercise helps to increase the total volume of tension, which can assist in muscle growth. There are a few factors when it comes to muscle growth: metabolic stress, mechanical tension or muscular damage. Doing multiple sets of the same exercise may help in promoting some of these factors.
It is a sign that you have caused muscular damage to your glutes. If you eat sufficient calories (i.e. in surplus) with a balanced diet, you will be able to rebuild the damaged muscle fibers, making them slightly stronger (and bigger over time) to handle more demanding workouts.
Soreness is a decent indicator of muscle damage, but there is more to building strength and muscle mass. Muscle damage is only one of three primary mechanisms of muscle hypertrophy. Some soreness is good, but the law of diminishing returns applies. Excessive soreness prevents you from achieving quality workouts on subsequent days. If you perform full body training sessions several times per week, then soreness will prevent you from gaining strength. Building a stronger body over time should be the long-term goal, not crippling yourself so that you can barely move the following day.
Consistency is important. Muscle adaptation begins immediately in response to resistance training, but it may take a while before you can actually see results - it is not going to happen overnight or you may not see significant difference within 30 days. Research shows that some people may see visible growth in muscles within 4-8 weeks of resistance training (the process begins in the early stages of training). It also depends on what results you’re expecting to see – if you’re expecting a big change, it is going to take longer to achieve.