Vince Nguyen

ISSA Master Trainer

Glute hypertrophy is the process of increasing the size and strength of the gluteal muscles. To achieve this, focus on the following key aspects:

1. Resistance Training: Incorporate compound exercises (like squats and deadlifts) and isolation exercises (like glute bridges) while progressively increasing weight and intensity.

2. Nutrition: Ensure adequate protein intake (1.6 to 2.2 grams per kg of body weight) and consume a caloric surplus with nutrient-dense foods.

3. Recovery: Allow for rest days and aim for 7-9 hours of quality sleep to support muscle repair.

4. Consistency: Stick to a regular workout routine and remain patient, as muscle growth takes time.

5. Form and Technique: Focus on proper form to maximize glute activation and reduce injury risk.

Following these principles can help effectively promote glute hypertrophy.

Have a promo code?

Enter your email