00:02you've been squatting low loading up the
00:05bar on hip thrust and walking around the
00:07gym like a penguin with bands around
00:09your legs yet no matter how hard you
00:12train your glutes remain flat as a
00:14pancake if that sounds like you then
00:17listen up because in this video I'm
00:19going to share five reasons your butt is
00:22not growing and how to fix it but first
00:25let's quickly review the muscle anatomy
00:27of the glutes and their primary function
00:29function the glutes are composed of
00:32three heads the glutitis medius glutitis
00:35Maximus and glutitis Minimus together
00:39these three muscles work in harmony to
00:41extend abduct and externally rotate the
00:44hips now that we understand what muscles
00:47we're targeting and the functions
00:49they're responsible for let's dive into
00:51the five reasons your butt isn't growing
00:54reason number one you're just going
00:57through the motions while you might be
01:00doing lifts that Target the glutes it
01:02doesn't mean you're hitting them
01:04optimally we already know that deadlift
01:07and squat variations Target the glutes
01:09to a great degree but we have to pay
01:12attention to how we execute each rep so
01:15that there is a bigger emphasis placed
01:17on the target muscle with the squat for
01:20example you're either hitting more of
01:22the quads or more of the glutes if the
01:25focus is glute growth try leaning your
01:27torso forward instead of keeping
02:29overall repetition duration of 2 to 8
02:32seconds maximizes muscle hypertrophy
02:35simply put train with a full range of
02:37motion and control the weight through
02:39the entirety of the lift you see while
02:42you might already be doing the right
02:44exercises the nuances in your form and
02:46technique determine how well the glutes
02:48are stimulated for hypertrophy reason
02:51number two you need more volume this
02:552018 study pointed out that muscle
02:58hypertrophy follows a dose response
03:01relationship this means that if you're
03:03aiming for maximum muscle growth
03:05ensuring adequate training volume is
03:08crucial based on this systematic review
03:11you need a minimum of 10 sets per muscle
03:14group per week to build muscle at an
03:16appreciable rate therefore it becomes
03:19imperative to apply the principle of
03:22specificity in the context of growing
03:24your butt this translates to giving the
03:27glute specialized attention the e
03:29easiest way to do this without having to
03:32train glutes on their own separate day
03:34is by tweaking your lower body volume
03:37this can be done by tweaking your form
03:39on Squat and deadlift variations to
03:42place more focus on the glutes but also
03:45by incorporating more direct glute work
03:47instead of packing your workout with
03:49more quad and hamstring dominant
03:51movements also due to fatigue the growth
03:55stimulus decreases per set as your
03:57workout progresses thus it it might be a
04:00good idea to prioritize the glutes
04:02during leg day this can be done by
04:05simply training them first before quads
04:08and hamstrings according to this study
04:11muscles trained first in a workout
04:13experience more growth than the
04:15following muscle groups reason number
04:18three your training lacks variety you're
04:21either training with too many isolation
04:24movements or you're relying too much on
04:26compound lifts either way a lack of
04:29variety is one of the reasons your butt
04:31isn't growing if you focus mainly on
04:34isolation exercises Progressive overload
04:37may be harder to achieve if you focus
04:40only on compound lifts however other
04:43muscles might be taking over or being
04:46activated more also most compound lifts
04:49recruit and train the glutes and hip
04:51extension only if your training has been
04:54heavily influenced by how an exercise
04:57feels it's time for a shift introducing
05:00heavier lifts can provide a different
05:02stimulus for your glutes triggering
05:04growth Beyond surface level gains if
05:07you've been fixated on squats and hip
05:09hinge variations exploring Regional
05:12hypertrophy might be the answer focus on
05:15training the glute Max through hip
05:17extension the glute medius through
05:20abduction and incorporate exercises like
05:23diagonal Kickbacks or 45° back
05:26extensions the key here is to find the
05:30dedicate one aspect to isolating the
05:34glutalor they're properly engaged while
05:36the other focuses on overloading and
05:39maximizing Force production creating
05:42mechanical tension to fuel growth if
05:44you're not convinced according to Brett
05:46contras renowned as the glute guy you
05:49should be combining exercises with
05:51different torque curves if you want to
05:53enhance the hypertrophic response to
05:55training for example instead of choosing
05:58between hip brust in squats consider
06:01incorporating both while squats
06:03emphasize glute engagement in the
06:05lengthened position hip thrust work them
06:08in the shorten position providing a
06:10comprehensive training approach for
06:12complete glute development reason number
06:14four you lack intensity according to
06:18this 2023 systematic review the closer
06:21you are to failure the more growth is
06:24stimulated and reaching failure requires
06:27training with intensity it doesn't
06:29matter whether you prefer training for
06:3112 to 15 reps or 6 to 10 reps all of
06:35these rep ranges will drive hypertrophy
06:37as long as you terminate your sets at or
06:40close to failure the easiest way you can
06:43force yourself to lift with intensity is
06:46by lifting heavy this ensures maximal
06:49muscle recruitment from the beginning to
06:51the end of the set remember the glutes
06:54are the largest and thus most powerful
06:56muscle group of the body and since
06:58they're not growing growing you're
07:00likely not training them hard enough now
07:03this doesn't mean that you should only
07:05focus on compound lifts to maximally
07:08load the glutes instead it means that
07:10the smaller isolation exercises should
07:13be trained with the same intensity by
07:16incorporating Progressive overload and
07:18taking them to or close to failure and
07:21number five your nutrition is inadequate
07:25building bigger glutes requires more
07:27than just optimal training it's crucial
07:30to ensure you're eating enough total
07:32calories while also consuming a
07:34sufficient amount of protein it's no
07:37secret that protein is essential for
07:39muscle growth and the science is clear
07:42that we need about 0.8 to 1 g of protein
07:45per pound of body weight daily if the
07:48goal is to build muscle evidence also
07:51suggests that muscle protein synthesis
07:53is stimulated in a dose responsive
07:56manner meaning higher protein intakes
07:58create a bigger your muscle protein
08:00synthesis signal at least to a degree
08:03but adequate recovery and muscle growth
08:06is about more than just protein intake
08:09we also have to ensure we're consuming a
08:11surplus of calories in other words we
08:14should aim to consume more calories than
08:16we burn ideally around 300 to 500
08:20calories above maintenance these extra
08:23calories provide the energy and raw
08:25materials necessary for the body's
08:28biomechanical processes involved in
08:30muscle growth and repair without this
08:33caloric Surplus your body May prioritize
08:36conserving energy overbuilding muscle
08:39potentially slowing down progress in
08:41short ensure you're eating enough
08:44calories and consuming sufficient
08:45protein to support muscle growth
08:48effectively so there you have it five
08:51reasons your glutes aren't growing and
08:54how to fix it while you might be guilty
08:56of some or all of the reasons we
09:00fixing these mistakes will only get you
09:02closer to achieving your goal of a
09:04bigger rounder butt did you find this
09:06video helpful if so click the like
09:09button below as it'll truly help out the
09:11channel and if you haven't already make
09:13sure you subscribe for more videos and
09:15don't forget to turn on post
09:17notifications so you don't miss the next
