How much glute training to do to get results? – GOOD SHAPE

(MART PRODUCTION/Pexels)

Strengthening the glutes is important for a few reasons — preventing muscle imbalances, ensuring more stability for the region, and even improving your running performance are some of them. However, most people who bet on butt exercises only want to know one thing: when will the results appear?

According to physical educator Lucas Florêncio, technical manager of Grupo Smart Fit, the answer can vary a lot according to the habits of each one. “It is important to be aware that it is part of a whole: training, stimulation at the right time and control of variables to enhance hypertrophy are essential. But it is also necessary to have a regulated diet and rest (adequate sleep) — the latter due to hormone production while we sleep ”, he says.

HOW MUCH GLUTES TRAINING DO I NEED TO DO TO START NOTIFYING DIFFERENCES?

The physical educator says that, in this case, it all depends on your level — whether beginner, intermediate or advanced. “The important thing is to follow a resting rule that can vary from 24 to 72 hours according to the intensity of the training.”

That is, when the student is a beginner, he usually recommends training every 48 hours. This period is important both for the body to recover completely and not to lose the “timing”, also called the supercompensation curve (when the muscle is already ready for a new type of training).

On the other hand, “more intense workouts require longer intervals between one stimulus and another for the results to appear”, concludes Lucas Florêncio.

OTHER TIPS FOR PHYSICAL EDUCATORS

Constancy: “according to availability, have a frequency of two to five times a week”;
Organization: “having an organized workout so as not to harm yourself by stimulating the same muscle group every day”;
Food: “if possible, maintain a balanced diet for the purpose of hypertrophy of the buttocks;
Healthy habits: “dedicate yourself to prioritizing the quality of sleep and avoiding alcohol consumption.”

“The control of these variables guarantees the potential to obtain excellent results with gluteal hypertrophy.”