How many glute day’s per week,how many sets/reps,how many exercises and what exercises vary from time to time
So, when someone ask me how I train to have a butt I have, I can’t give the complete guide because that would be too much,and I can’t remember exactly how I trained a year ago.
What I really can say is..
You have to be willing to do the hard work,train strict,increase weights and reps after a while or whenever you get stronger,be patient,eat enough calories,sleep well,learn how to use your glute muscles,use isolating exercises,but you should never only pic isolation exercises,mix both compound exercises with isolating,Stick with exercises you feel your glutes respond good at and keep them.
Vary your workouts from time to time, do less workouts,do more workouts,make them more intense in periods,and then go back to “normal” again and so on.
Always remember overload progress,as a beginner,try to add more weights each week,and increase the weights slowly and steady rather than too much at once.
Don’t let your form suffer because of more weights on the bar/dumbbell,this will lead to injuries and will not give you good results either.
Have a wonderful week lovely people:-)!