And you’re going to do that by following a glute training habit that includes a lot of strength training. What you’re going to do here is build up that posterior chain of yours. Now once you lose the excess body fat and build a fitness foundation with squats, deadlifts, and bench presses at the center, THEN you should move on to this workout. I would recommend that you start with a basic full body program focusing on the big compound exercises and multi-joint moves. Your body won’t be familiar with the exercises that I’m about to cover and that might be a potential issue, especially if you have poor range of motion. If you’re attempting to build up this powerful muscle right now, but you are not squatting or lifting, then you’re missing a lot of muscle gain. Now, there’s one more type of person that will find this workout is going to take a bit longer than 22 days.Īnd that is someone who doesn’t currently squat (or lift in general). From here, you can see what you’re working with and begin to focus on targeting the glutes. So, the first thing you want to focus on is weight loss. You’re going to have to figure out a way to eat much better than you are right now in order to drop your body fat levels down. There are plenty of moves you can do for glute strength and shape, but there’s no way around bad nutrition and excess body fat. Then you’re going to need to add an extra zero or two to the 22 days.īecause what you have here is an accumulation of body fat, which is a completely different issue from having weak glutes. This is an issue of poor nutrition at its roots.
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