Training Tip to Grow your Glutes 🍑

Want to grow your glutes? ➡️ Stop doing every set the same way! 👇

Glute growth comes from hard sets done close to failure across a range of rep targets. Different rep ranges bias different adaptations (strength vs hypertrophy vs endurance), but all can build muscle when effort is high and technique is solid.

Try out this 3-set ‘rep ladder’ for big lower-body lifts like hip thrusts:

• ➡️ Set 1: 8–12 reps (moderate) @ RPE 8–9 (1–2 reps left)
• ➡️ Set 2: 6–8 reps (heavy) @ RPE 9-10 (0–1 rep left)
• ➡️ Set 3: 15–25 reps (back-off) @ RPE 8–9(1–2 reps left)

Why it works:

You’re training across multiple zones of the strength continuum in one lift:

• hypertrophy (moderate weight & reps = targeting muscle size)
• strength (heavy weight & lower reps= targeting ability to move a bigger load)
• endurance (lower weight & higher-volume/reps = targeting ability to do the exercise for a longer period of time)

....all executed with high-effort:

Always keep this main takeaway / training principle intact if your goal is to gain muscle: hard sets taken close to failure. Think 0-2 Reps In Reserve and high effort/RPE!

📩 Save or share this post and try this set/rep scheme on lower-body lifts like hip thrusts, deadlifts, squats, or leg press! If you try it, let me know how it feels for you - I'd love to hear from you; shoot me an e-mail at: becky@betterwithbecky.com

And remember: what used to feel challenging a month ago, probably won’t anymore over time…meaning it’s time to go harder to keep progressing somehow, whether that’s adding weight, reps, pulses, or some other adjustment that requires the body to adapt. (Nutrition plays a role as well; in order to grow, you have to give your body enough fuel to work with and need to be eating at at least at maintenance and likely in a slight surplus if you are not a total newbie...(total energy availability matters! You can't build something out of nothing! 🤷‍♀️)