u/mostachevere

▲ 15 r/glutejourney+1 crossposts

What has worked for me.

Max 3-4 exercises per muscle group. Chose exercises that work it in different motions (variability, not the same movement with slighly different stances). Make it challenging, ensure you have good posture while doing the exercise (intensity can be achieved by adding weight, or making the exercise slower, with the baseline of doing the movements slowly and the instances in which you need to "stop" stay there for at least 3 seconds. Change every 21 days-month...). Understand you glute shape to begin with to understand what is realistically achievable (eg, a perfectly round glute or heart shaped glue will have less of a hard time building a good glute than someone whose upper hip bone is disproportionatelly large). Make sure you truly rest between repetitions (3-5 min/ repetitions. Micro-rest are important between repetitions as well. It might sound like a lot but you do not have to listen to me). Understand your body and its limitations and ensure you keep track of all of your imbalances and try to minimise them wherever possible or modify the exercise to contrarrest it (eg, leg shorter than the other, scoliosis, health issues in which it would be advisable to modify exercises to not do more harm than good.) if you are leg dominant, ensure you tire your legs out before working a glute exercise. Just because your muscle burns, does not mean it'll grow. Also, take creatine monohydrate (5g is fine, maximum 10g)

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u/mostachevere — 3 days ago