How I Built Glutes in My 40s
Progressive overload...doing more of the same exercise over time and improving
I train to failure or 1-2 RIR
Eating at maintenance or in a calorie surplus to support my goals
I didn’t cut/diet because muscle won’t grow with low calories
Consistently showing up to the gym even on days I don’t feel like it
Sticking to the same training program for more than 10 weeks. I did NOT switch things up for fun
I rested 2-3 minutes in between sets so I could recover and go hard on my next set. (No burpees or push-ups in between sets “to get HR up” 🙄 🤦 )
No novelty bullshit IG exercises. I did lunge variations, split squats, squats, leg presses, RDL’s, hip thrusts/bridges, and cable kickbacks
I rested 3 days a week
I didn’t jump into a cut when I got fluffy/thicker and went up two sizes in clothes
I learned to be patient in building my physique because this shit takes TIME and you won’t see the changes quickly. It is a gift you give yourself. It is EARNED rep by rep and it has improved every facet of my life.
