Why your peach isn’t growing 🍑
Squatting for the peach gains multiple times per week, but not getting any glute growth?
Squats don’t just activate your glutes, they also require quad, hamstring, core, hip flexor and back activation. So, while you may think you’re growing your glutes with squats, you’re not wrong, but there are more efficient ways to target your peach.
PATIENCE IS A VERTUE
If you’re like me, and you weren’t blessed with naturally developed glutes, you should be prepared for slow results. For me, building my glutes has taken years and I still have a long way to go.
TRAIN SMARTER, NOT ALWAYS HEAVIER
Last year I had a prolonged lower back injury. I was hip thrusting 165kg and felt strong af. The physio said, “your glutes are tight and weak”, haha excuse me what?!? I had to drop the weights and go back to basics 101. Nowadays I move less weight and feel my glutes working more! Technique is KING.
ONE SIZE DOESN’T FIT ALL
There are a lot of factors such as genetics, limb/torso lengths and muscle maturity which will determine how efficiently your glutes grow. Some people will really feel their glutes activate during a squat, while others simply won’t. If you’re extremely quad dominant (like me), mind to muscle connection, bar placement and practise has been the only thing that has improved glute activation in a squat.
GLUTE ISO EXERCISES
You also need to consider targeting your glutes with multiple angles and movement patterns. Some people get super judgemental about kickbacks, abduction machines and banded work, but if your goal is to grow the peach then you need to do more than just barbell, squats and lunges in your workouts.
Finally, if you’re training to grow, you need to actually fuel* your muscles with adequate food. A calorie surplus is often the most efficient way to build muscle, so don’t be afraid to slowly build up your macros. #eattogrow.
I was seriously feeling my buns today at @theglutestation #oooEee 🍑🔥 Who else is loving these shorts? DM me to find out moreeeee ^