Alright so after two years on Insta I’ve caved with a ‘glute progress’ pic 🤣
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It was all going so (relatively) professional 🤣🤣
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But seriously though, I’ve always considered myself pretty quad dominant, and as I’ll likely be returning to the gym in 2025 with a flat ass and a lockdown belly here’s how I managed to grow some semblance of glutes…
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I used to train one body part per day, so not in this order but back, shoulders, arms, glutes and hams, quads, and calves. In between lockdown 3 and 4, I completely changed up my routine and alternated quads and calves and glutes and hams every other day, sticking in upper body in-between those days. I also didn’t take a rest day apart from Christmas Day with the occasional double train. Definitely wouldn’t recommend it, rest is important but I was paranoid about another lockdown (funny that) 🤣 but the take-home is, the stimulus was there.
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I ate… a lot. Yes, I lost the core definition but I felt the compromise was worth it. Calorie surplus for muscle gain (may have not all been intentional 🐷).
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I started lifting heavy. All that fuel gave me the energy to hit aaall sorts of PBs, which was fun for me but not so much for my old lady knees 👵🏻
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I spent a lot of time focusing on hams, the big ass, little leg BBL look is just a bit odd-looking I think. Thick thighs and all that. I really like good mornings, they’re a nice stretch and they just seem to work for me, even lightweight.
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I changed my supplement routine to everything @chevron_nutrition_uk lots of their whey isolate and started integrating an intro, which I hadn’t bothered with previously. I’d recommend their orange flavour. Use my code SAMANTHA10 for 10% off, you’re welcome 😇
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That was taken from my longest ever Insta post and it was about ass, go figure 🤣
