If you want to build a stronger, tighter, rounder, firmer booty, then you’ll want to do this free workout. It’s simple, easy to follow, and you will get results.
Would you like to be able to walk into the gym tomorrow knowing exactly what to do to build your glutes as fast as possible?
If your answer is yes, keep reading.
With this free step-by-step guide, you’re going to learn everything you need to know about how to build your butt and I’m even throwing in a free booty workout to help you get the results you want as fast as humanly possible.
Workout plans are a dime-a-dozen on the internet, and you need one that is not only effective but one that you can stick to for the long term. And this is true regardless of whether you want to build muscle, lose fat, do a little bit of both or just get stronger.
There’s a lot that goes into deciding what type of workout plan is best for you, and when you understand how a training program is put together, it’s easier to make a decision on which program will be best for you.
In this article, we’re going to cover training frequency, schedule preferences, fat loss and muscle gain goals, and I’ll give program options as we go.
NOTE: please keep in mind it’s impossible to detail every single type of training program or protocol on one article. There are thousands of books written on the subject. I’m merely giving you what I think are some of the best workout plans for building muscle, losing fat and building an aesthetic physique.
Determining Training Frequency For Your Workout Plans
Training frequency typically means how often you’re training during the week. However, this can have a few meanings depending on how you look at it, so let’s do that.
how often you go to the gym
how often you train each body part / muscle group
For instance, the classic body-part split programs will have you training each body part once per week, so if you want to hit your entire body equally over a seven day period, you might be required to have five to six sessions in seven days.
Today’s article is a guest post by Kate Galliett, Author of The Unbreakable Body, a web-based strength & conditioning program. Kate holds a BS in Exercise Science and has worked as a fitness professional for 12 years.
Now more than ever, we are finding ourselves juxtaposed between two worlds.
In one world, we want to be able to do more, lift more, fit more into our days; while in the other world, we find ourselves desperately desiring to chill out, to get real about a meditation practice, to not have stress kicking us in the pants at every turn.
Not to mention, the message is out there and the volume is turned to full blast –
Stress zaps fat loss efforts.
Stress zaps strength gains.
Chronic stress is absolutely affecting the gains you’re after in physique, performance, and health.
JC is well aware of this, having coached me through stressful periods of life and with his guidance on stress-reduction and nutrition, I saw my body comp get to a level I am incredibly pleased with.
And, we did this while paralleling the most stressful period of time I’d seen in the last 10 years – when my body comp, in the past, would have been falling apart, it actually improved tremendously.
JC is an amazing coach, one whom I respect immensely, that is for sure. So it was an honor when he turned to me for assistance on one of his goals.
“Can you help me get into lotus position?,” his text said.
We’d been talking about our meditation practice, and what tools we’d been using for handling stress in our lives.
He had a goal of incorporating more stillness into his day. In working on that goal, he felt compelled to work towards lotus position, the seated position used in many eastern meditation practices where you cross your legs and rest each foot on the opposing thigh — like this:
Over the last month or so working with clients, I noticed a few things during assessments and training sessions that I thought was worth passing on to you all.
Now for some of you, this stuff may seem very obvious, but for others, it may be an amazing alternative to the conventional deadlift.
For others, it may be a nice stepping stone to get you pulling from the floor again if you’ve taken time off, experienced an injury, or just have never been comfortable when pulling from the floor.
Personally, I’ve never been too comfortable pulling from the floor, even it may look like it.
I have some ankle mobility issues which often pose a problem during the setup. I actually prefer trap bar deads if I want to pull from the floor. But honestly, I hate conventional deadlifts, in general.
As a result, I’ve been a long time fan of the Romanian Deadlift (RDL) and hyperextensions.
From my experience, a lot of people who come into the gym to train with me are not well suited to pull a straight bar from the floor at first glance.
And as per their goals, they may never need to pull from the floor because, in my opinion, they can get enough strength and aesthetic improvement with less technical movements.
For today, I made a quick video demonstration to show what a RDL and hyperextension should look like. I’ve narrated the video to explain what’s going on, and what you should be doing and feeling.
I’ll also detail everything below…
First of all, the basis of these movements is the hip hinge. My friend Sohee Lee wrote a really good explanation of the hip hinge here. [opens in a new tab… stay with me, please.]
Why I Love Hyperextensions
They’re a great movement for strengthening the glutes and hamstrings, and are a good way to hit your backside, regardless of whether you’re a beginner or advanced trainee.
They’re easy to load, as you can hold a dumbbell, plate, or bands if you want to get creative.
They’re actually pretty safe when comparing to how complex a deadlift, squat, or other compound movement can be.