Hi Bret! I’m a big fan of your blog and I’ve been working very hard on my glutes over the past several months. I’ve lost twenty pounds, and for the first time, my glutes are beginning to pop out and show some shape. I’m currently hip thrusting 80 kgs for 12 reps, and my squat and deadlift have both increased since discovering your blog and implementing your advice. Despite my gradual progress, last week, I hit a wall so to speak. I was looking in the mirror and I got so frustrated with my body that I just lost it. I started crying hysterically for hours it seemed. Sorry to bombard you with my personal issues, but I see the pictures that you post on your blog and I want my body to look like theirs. My body is changing, but not at the pace I’d like it to. What can I do to change my attitude? Thanks, Toby
“Hi Bret, I love your blog. I’m going to be going on a week long vacation in September and I don’t want to lose my glutes during that time. I won’t have access to a gym or any equipment. What can I do to prevent loss of glute size? Thank you in advance. My glutes have never looked better since implementing your training by the way, I put an inch on my glutes since last month and lost an inch around my waist! Linda
Hi Linda! Nice work, keep it up!
You won’t lose your glutes in one week, it doesn’t work that way. Sometimes people take a week off and come back stronger, depending on their training and physiology. So don’t feel compelled to exercise every day while on vacation.
“hi bret. i luv your blog and read it everyday. the reason why I’m emailing you is to ask you if I should train differently than how you recommend. you see, i have a lot of respect for all the strong, muscular, and ripped ladies, but i personally don’t want to look that way. i want a slender physique, like jessica alba or zoe saldana. please help! thanks, kristine
Hi Kristine, this is an excellent question and one that I commonly receive. In the S&C community, this is a touchy topic.
On the one hand, we’ve made great strides in getting women to:
- Not fear heavy weights,
- Conquer eating disorders,
- Realize that they can look great at a variety of body weights as long as they’re fit,
- Not rely solely on scale weight for measures of progress, and
- Focus on performance
Women can indeed attain amazing physiques by lifting heavy weights and eating well without starving themselves. I should know – I’ve trained dozens of these types!
I had a question if you could help me out. I’ve been hitting legs/glutes a lot but I feel that my legs are getting bigger and I want my glutes to and not my legs. Squatting really makes my legs bulk up. I already have big muscular legs so I wanted to ask if you had any tips for growing the glutes without adding much more mass to legs. Should I forget about lifting too heavy and go for moderate weight and higher reps? Will that still add mass to my glutes?
I get this question a lot so it’s time I address it.
I’m going to make two assumptions. First, that you are of ideal weight and indeed have too muscular of legs for your liking. Many women find that when they reach desired levels of leanness (body composition), they love their muscular development and don’t feel that they’re too muscular in the legs no matter how strong they get. And second, that you are referring to the entire leg musculature – the quads, hams, and adductors. I’ve trained several women who did not want their quads and adductors to get larger, but it’s more rare to have women who dislike their hamstring development on account of them being too muscular.