Sarah Ramadanのインスタグラム(fightforgrowth) - 2月24日 04時21分

I often get asked if you HAVE to lift weights to grow your glutes. The answer is no! So long as effort is sufficient, you can build muscle mass. This includes using your own body weight. If you keep you carry out your reps close to volitional fatigue (can’t do one more rep without compromising form), you are stimulating your muscle fibres to promote growth?
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✨If we’re using light resistance/body weight, employ high repetitions to achieve near-failure. High reps are also helpful here as they activate type 1 muscle fibres to a greater degree (glutes are made of ~68% type 1 fibre) ⠀
✨Here’s something you can do in the comfort of your own home. Remember to keep the reps high, clean, and maintain mind-to-muscle connection
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?️This is a 4-part circuit - I took each exercises to about 1 rep short of failure. ⠀
?Repeat the entire circuit if 2-3 times if you’re up for it
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1️⃣Single Glute Bridges - a favourite of mine; it induces metabolic stress without taxing the CNS, perfect for high volume work.
2️⃣Lying Clam Raises - (inspired here by the one and only @bretcontreras - the pump was so real)
3️⃣Lateral Steps - notice how I’m “scooping” through each rep - this just helps me feel tension throughout the entire set)
4️⃣Squat Pulses - these look so innocent on camera but were the death of me after my third round
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tag your gym partner so you can murder your glutes together?? ?SONG: Tonight And Every Night - Robin Schulz

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