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How To Grow Your Glutes In 45 Minutes · The Embodiment Lab

• 0:00
  SPEAKER_00: You can be doing absolutely everything right to grow your glutes in the gym, but if you're missing this one thing, all of that is for nothing.
• 0:09
  SPEAKER_00: That's just basically wasted effort.
• 0:12
  SPEAKER_00: Welcome back to the embodiment lab.
• 0:14
  SPEAKER_00: My name is Addy, and today we are going to dive into all things glute growth.
• 0:21
  SPEAKER_00: Now, before we get into glute growth, I have a couple things to say.
• 0:24
  SPEAKER_00: One, I am fresh out of ideas.
• 0:29
  SPEAKER_00: I have nothing come into the dome.
• 0:32
  SPEAKER_00: And I'm sitting here racking my brain, like, what do you guys actually like want to hear me talk about?
• 0:37
  SPEAKER_00: Like, what would you benefit from hearing from me?
• 0:42
  SPEAKER_00: Because I need I need all the ideas.
• 0:44
  SPEAKER_00: I feel like I've cycled through everything I can think of, everything that's in my brain that I know of.
• 0:49
  SPEAKER_00: And I know that there's so much more that I want to talk about, but I just need some inspo.
• 0:54
  SPEAKER_00: I need some ideas.
• 0:55
  SPEAKER_00: I need some creative juices to get flowing.
• 0:57
  SPEAKER_00: So that's the first thing I wanted to say.
• 0:59
  SPEAKER_00: Second thing, I have about 20 minutes to record this episode, and I just pulled up my app to record that I record episodes directly on my computer, plugged my mic in, and the app was like, hey, we gotta update.
• 1:14
  SPEAKER_00: And so I clicked fine, update.
• 1:16
  SPEAKER_00: All of a sudden, there's an error in the app, and I don't have any time to figure out what the issue is with the app.
• 1:24
  SPEAKER_00: So I closed my computer, pulled up my phone, opened voice memos, plugged my little mini mics into my phone, and this is how we're going to record the episode today.
• 1:35
  SPEAKER_00: So if the audio is not the quality that usually is.
• 1:40
  SPEAKER_00: That's why.
• 1:41
  SPEAKER_00: Because my computer decided to be a little silly today.
• 1:44
  SPEAKER_00: So, regardless, we're not going to let any of that stop us from talking about glute growth today.
• 1:49
  SPEAKER_00: I truly believe that I have mastered the science of how to grow your glutes because I started out with pancake.
• 1:58
  SPEAKER_00: Yep.
• 1:59
  SPEAKER_00: I would say probably about 2022 when I started like actually documenting my fitness journey is probably the starting point of when my glute growth really started to take off.
• 2:12
  SPEAKER_00: That's when I started taking pictures.
• 2:14
  SPEAKER_00: That's actually when I started going to a gym, like an actual gym.
• 2:18
  SPEAKER_00: Up until this point, I was just working out like at a dance studio.
• 2:21
  SPEAKER_00: I was working out in my garage, in my bedroom.
• 2:24
  SPEAKER_00: So I don't really have anything documented from those days.
• 2:28
  SPEAKER_00: But as soon as I started going to Planet Fitness in 2022, the pictures started happening after every single workout.
• 2:37
  SPEAKER_00: And they haven't stopped since it's been four years, and we are still going strong.
• 2:41
  SPEAKER_00: I can't walk out of the gym without taking a pump pick.
• 2:44
  SPEAKER_00: I have documentation from the last four years of my glute growth.
• 2:47
  SPEAKER_00: Every time that I think, okay, this is my max.
• 2:50
  SPEAKER_00: I think I've, I think I've reached it.
• 2:53
  SPEAKER_00: I think this is as far as I can go.
• 2:55
  SPEAKER_00: It never ceases to amaze me.
• 2:57
  SPEAKER_00: I'll look back at that picture where I think, oh, this is it.
• 3:01
  SPEAKER_00: This is as good as it's gonna get.
• 3:02
  SPEAKER_00: Six months later, I'm like, oh, well, actually, not even just like six months later, but like a year later, I'll look back and be like, oh, well, they have doubled since the last time that I had that thought.
• 3:13
  SPEAKER_00: And that has continued to happen about three or four times now.
• 3:16
  SPEAKER_00: So that is uh those are my credentials, but I really have this down to a science.
• 3:23
  SPEAKER_00: And we're gonna go over all things glute growth and specifically around the angle of how I grow my glutes in 45 minutes.
• 3:32
  SPEAKER_00: Because at the beginning of my glute growth journey, I used to think that more was better.
• 3:38
  SPEAKER_00: I grew up the athlete, I grew up a dancer thinking that you know, more, more, more was always the answer.
• 3:44
  SPEAKER_00: If I wasn't getting the result I wanted, obviously I needed to work harder.
• 3:47
  SPEAKER_00: Obviously, I needed to do more.
• 3:50
  SPEAKER_00: I needed to add more workouts, add more sets, add more days, add more, more, more, more, you know, more intensity, more everything.
• 4:00
  SPEAKER_00: In fact, that was the mindset that actually kept me stuck with a pancake ass for many, many years.
• 4:10
  SPEAKER_00: And we're gonna talk about exactly what I did to grow them because I'll tell you right now, it wasn't doing a bajillion exercises every single week.
• 4:21
  SPEAKER_00: It wasn't that I was missing one magical exercise, it was actually a combination of a lot of different things.
• 4:29
  SPEAKER_00: Starting off with number one, the structure of my workouts changed significantly.
• 4:35
  SPEAKER_00: When I was walking into Planet Fitness, I was basically going in there going, hmm, what do I feel like hitting today?
• 4:42
  SPEAKER_00: And most of the time it was a leg day.
• 4:45
  SPEAKER_00: Now that doesn't mean that I wasn't training upper body.
• 4:49
  SPEAKER_00: I've always been like, I'm gonna hit shoulders, I'm gonna hit back.
• 4:52
  SPEAKER_00: I've always been like that, but I definitely was the girl who favored lower body.
• 4:57
  SPEAKER_00: Shocker, right?
• 4:59
  SPEAKER_00: Now I'd say like my favorite workouts kind of teeter back and forth between push and pull and then legs.
• 5:05
  SPEAKER_00: And there's a lot of times where I'm like, I don't want to touch a leg day with a 45-foot pull, but we do it anyways.
• 5:12
  SPEAKER_00: But at this time in 2022, walking into Planet Fitness, just being like, What do I feel like doing today?
• 5:17
  SPEAKER_00: I'd walk in and be like, okay, we're gonna hit legs, and I would be like, What exercises do I feel like doing today?
• 5:25
  SPEAKER_00: Let's do some squats, let's do some lunges, let's do some hip thrusts, do some RDOs.
• 5:31
  SPEAKER_00: I would do just about everything that I could think of that day.
• 5:36
  SPEAKER_00: And I thought I was a genius, I really did.
• 5:40
  SPEAKER_00: I was also supersetting different exercises with my compounds, so like core, pulses, single-leg versions of the exercise that I was doing with both legs, you know, just trying to do the absolute most.
• 5:57
  SPEAKER_00: Pulses, did I already say that?
• 5:59
  SPEAKER_00: Doing pulses, holds, all the things.
• 6:01
  SPEAKER_00: I was probably doing about like eight, ten, twelve exercises per workout.
• 6:08
  SPEAKER_00: Obviously, way too freaking much, but I didn't know this at the time.
• 6:13
  SPEAKER_00: So the structure of my workouts now, now that I've mastered glute growth, looks like this.
• 6:20
  SPEAKER_00: My favorite number when it comes to growing your glutes is four.
• 6:24
  SPEAKER_00: I love being able to walk into the gym with four exercises on my brain, on the plan, on the to-do, on the to-do list, getting those done and leaving.
• 6:36
  SPEAKER_00: And if I'm real efficient, I can get that whole workout done in 45 minutes.
• 6:41
  SPEAKER_00: The workout itself, like from the second I start warming up, like my warmup set.
• 6:45
  SPEAKER_00: I'm not including like the warm-up, the foam rolling, the stretching, and then the walking after.
• 6:49
  SPEAKER_00: I'm talking about the actual time that I am doing these exercises, is 45 minutes.
• 6:56
  SPEAKER_00: So how I structured my workouts is you know, you have your compound movements.
• 7:01
  SPEAKER_00: So like multiple muscle groups are being utilized in these movements, like a squat, a lunge, a hip thrust, you know, those are your compound movements.
• 7:09
  SPEAKER_00: There's more, obviously.
• 7:10
  SPEAKER_00: I'm just giving a couple examples just to paint the picture, and then there's accessory or isolation movements, it's the same thing.
• 7:17
  SPEAKER_00: I use those names interchangeably just depending on how fancy I'm feeling, but these movements are ones that work just one muscle at a time.
• 7:28
  SPEAKER_00: So an isolated muscle.
• 7:30
  SPEAKER_00: So this is an abduction where we're just working on the glute medius, a hamstring curl where we're literally just isolating the hamstring, a kickback.
• 7:42
  SPEAKER_00: You know what I mean?
• 7:43
  SPEAKER_00: Like these are just working one singular muscle.
• 7:45
  SPEAKER_00: So you have your compounds, you have your accessories.
• 7:48
  SPEAKER_00: What I typically do is I start with the first exercise is one big compound.
• 7:53
  SPEAKER_00: This is usually a hip thrust.
• 7:56
  SPEAKER_00: So working your glutes in the shortened position.
• 8:00
  SPEAKER_00: So a hip thrust, a bridge, something like that where your glutes are contracted and under load at the top of the movement.
• 8:12
  SPEAKER_00: Second exercise is going to be a compound in the lengthened position.
• 8:17
  SPEAKER_00: So think an RDL, a squat, a leg press, a lunge, where your glute is being stretched, and that is where the most tension is at the highest point of the movement.
• 8:31
  SPEAKER_00: Third exercise is going to be a unilateral movement.
• 8:37
  SPEAKER_00: So a single leg movement, whether this is a reverse lunge, a step up, or a Bulgarian, something where you are placing the load on one leg, which does wonders, because then you are not only working your glute, but you are also working your stability and your balance, which guess what, fires up the glutes, which is amazing.
• 9:05
  SPEAKER_00: And this can be either a lengthening or a contracting movement, and this can either be a lengthened or a shortened movement.
• 9:15
  SPEAKER_00: So it could be a single-leg hip thrust, it could be a single-leg leg press.
• 9:20
  SPEAKER_00: The fourth exercise is going to be your accessory movement.
• 9:23
  SPEAKER_00: So this could be a glute-dominant back extension, it could be a kickback.
• 9:27
  SPEAKER_00: Now, your kickback could also be your single leg movement, it could be an abduction.
• 9:33
  SPEAKER_00: You get the gist.
• 9:34
  SPEAKER_00: And basically, you can make up a bunch of different combinations of exercises for workouts to grow your glutes.
• 9:43
  SPEAKER_00: And I have two glute-focused leg days per week.
• 9:49
  SPEAKER_00: I do three leg days, but the third one is more of a full leg quad-focused leg day.
• 9:56
  SPEAKER_00: The other two are structured very similarly to this.
• 9:59
  SPEAKER_00: So that's how I structure my workouts now versus how I used to.
• 10:03
  SPEAKER_00: The second thing that helps you grow your glutes and train in 45 minutes is your intensity.
• 10:10
  SPEAKER_00: Now, a lot of people will use the same weight that they have for months and months and months.
• 10:19
  SPEAKER_00: And the thing about your glutes, honestly, every single muscle in your body works the exact same way, but emphasizing the glutes, you need to consistently be giving your body a new stimulus to adapt to.
• 10:30
  SPEAKER_00: And I mean your glutes need to be consistently challenged every single week.
• 10:34
  SPEAKER_00: If you are showing up and you are doing the same amount of reps for the same amount of weight every single week for months and months and months, your glutes are not going to grow.
• 10:44
  SPEAKER_00: They're going to adapt to that amount of stimulus and they're going to stay put because they have no reason to grow.
• 10:49
  SPEAKER_00: You grow them by continuing to challenge them and push them.
• 10:53
  SPEAKER_00: So I usually use an 8-12 rep range and I work my way up that range.
• 10:59
  SPEAKER_00: So as soon as I hit 12 reps with a certain weight, I increase the weight a little bit and I see if I can do eight reps.
• 11:06
  SPEAKER_00: If I can do eight, great, I aim for 10.
• 11:08
  SPEAKER_00: If I can do 10, great, I aim for 12.
• 11:10
  SPEAKER_00: It might take me a couple weeks to get from 8 reps to 12 reps at a certain weight.
• 11:14
  SPEAKER_00: Might take me a few months, but I'm continuing to work up that rep range until I hit 12 reps.
• 11:20
  SPEAKER_00: And I just cycle through that until the end of time, I guess.
• 11:25
  SPEAKER_00: But a lot of the times I see people training their glutes and they get to their last like three reps, and they look relatively similar to their first three reps.
• 11:36
  SPEAKER_00: With growing your glutes, with building muscle anywhere on your body, your last three reps should feel really challenging.
• 11:45
  SPEAKER_00: You should honestly be questioning if you're able to hit the full range of motion.
• 11:52
  SPEAKER_00: Like, for example, on hip thrust, I'm usually contemplating my entire existence on hip thrust, but my last two or three reps, I'm not quite getting all the way up to parallel with the floor.
• 12:03
  SPEAKER_00: I'm like kind of struggling to get my hips all the way up.
• 12:07
  SPEAKER_00: That's good.
• 12:08
  SPEAKER_00: That doesn't mean I'm like compromising my form and like using my back and pressing into my quads.
• 12:13
  SPEAKER_00: I'm just going as high as I can.
• 12:15
  SPEAKER_00: So your intensity needs to be there.
• 12:17
  SPEAKER_00: You need to actually challenge yourself.
• 12:19
  SPEAKER_00: You need to actually lift heavier weights, but not too too heavy to where now you're no longer feeling your glutes.
• 12:27
  SPEAKER_00: You still want to make sure that you're actually feeling the muscle that you are working.
• 12:32
  SPEAKER_00: So there's a balance of is this challenging weight?
• 12:36
  SPEAKER_00: Can I maintain form?
• 12:37
  SPEAKER_00: Can I maintain mind-to-muscle connection?
• 12:40
  SPEAKER_00: Versus, am I just lifting heavy just to lift heavy because Addy told me that I need to lift heavy, but I don't actually feel it in my glutes?
• 12:48
  SPEAKER_00: You should still be feeling it in your glutes.
• 12:49
  SPEAKER_00: You should finish your set and be like, oh, it's hard to sit on my glutes.
• 12:53
  SPEAKER_00: That's a big pet peeve of mine, is when people can just like chill out and sit in their machine or wherever, like when they're done with their set.
• 13:01
  SPEAKER_00: Like when I'm done with hamstring curls, like you best believe I'm busting out of that machine so fast.
• 13:08
  SPEAKER_00: Like I feel like a Looney Tunes character.
• 13:10
  SPEAKER_00: I'm like, get me out of here.
• 13:11
  SPEAKER_00: Let me go.
• 13:12
  SPEAKER_00: Like I have to like squat on the floor and like hang on to the machine and just like bend over and breathe and like catch my breath because my hamstrings are on fire.
• 13:19
  SPEAKER_00: Same thing with hip thrust.
• 13:20
  SPEAKER_00: I'm like, get me out of this machine now.
• 13:22
  SPEAKER_00: If you don't feel like that, you're not training hard enough.
• 13:25
  SPEAKER_00: And you need to increase the intensity, increase weight, increase reps, do something.
• 13:31
  SPEAKER_00: But you shouldn't be comfortably sitting between your sets.
• 13:33
  SPEAKER_00: You should be like fighting for your life a little bit and then going, oh my gosh, it's already been two minutes.
• 13:37
  SPEAKER_00: We gotta go again.
• 13:38
  SPEAKER_00: What are you talking about?
• 13:39
  SPEAKER_00: That's what I mean.
• 13:40
  SPEAKER_00: Up the intensity.
• 13:42
  SPEAKER_00: You don't need 10 exercises done mediocrely.
• 13:46
  SPEAKER_00: That's the word that I just made up.
• 13:47
  SPEAKER_00: Do you like it?
• 13:48
  SPEAKER_00: No, you need four exercises that you can do really fucking good.
• 13:53
  SPEAKER_00: The third thing that you need to grow your glutes is consistency.
• 13:56
  SPEAKER_00: And I know everybody says you need consistency.
• 13:58
  SPEAKER_00: Consistency this, consistency that.
• 14:00
  SPEAKER_00: We're bored of consistency.
• 14:02
  SPEAKER_00: What I mean is quit changing your damn workouts every single week.
• 14:05
  SPEAKER_00: Quit looking on Instagram and seeing a new swipe glute workout and being like, oh, that looks fun.
• 14:12
  SPEAKER_00: Let me try that this week.
• 14:13
  SPEAKER_00: No, you write your workouts down, you track your weights, and you do that shit for minimum six weeks in a row.
• 14:24
  SPEAKER_00: I don't care how bored you get.
• 14:27
  SPEAKER_00: Boring is what works.
• 14:30
  SPEAKER_00: Boring equals consistency.
• 14:33
  SPEAKER_00: That is what you need to grow.
• 14:35
  SPEAKER_00: Not excitement.
• 14:37
  SPEAKER_00: Your glutes do not care that your brain was like, oh hey, this feels a little boring.
• 14:42
  SPEAKER_00: Let me try something different.
• 14:42
  SPEAKER_00: No, your glutes are like, oh, what are we doing?
• 14:45
  SPEAKER_00: What do you mean?
• 14:46
  SPEAKER_00: No, you need consistency week after week, month after month, year after year.
• 14:50
  SPEAKER_00: I'll tell you right now, I've been doing the same workouts since January of this year, and it is September.
• 14:56
  SPEAKER_00: September.
• 14:57
  SPEAKER_00: You've been doing this for nine months.
• 14:59
  SPEAKER_00: Same workouts, just getting stronger at them every single week.
• 15:03
  SPEAKER_00: Because the sooner that you realize that it's actually the same shit repeated every single week, and it's actually not like all fun and exciting like you think it is, it's just structure, it's just routine, it's consistency.
• 15:15
  SPEAKER_00: That's what does it.
• 15:17
  SPEAKER_00: Then the quicker that you can actually grow your glutes.
• 15:19
  SPEAKER_00: The fourth thing that you need in order to grow your glutes, and this is the one thing that will make or break the first three.
• 15:28
  SPEAKER_00: This is the one thing that will hold you back entirely, no matter how well you master one, two, and three.
• 15:36
  SPEAKER_00: The fourth thing is food.
• 15:38
  SPEAKER_00: If you thought we were gonna get through a glute growth episode and not talk about food, you're hilarious.
• 15:45
  SPEAKER_00: Do you even know me?
• 15:47
  SPEAKER_00: Of course, we're gonna talk about food.
• 15:49
  SPEAKER_00: Food is the biggest thing that will grow your glutes.
• 15:54
  SPEAKER_00: If you are not eating enough food to support your body on a baseline level, you definitely are not going to be adding new muscle tissue to your body.
• 16:07
  SPEAKER_00: Muscle tissue is so expensive tissue on your body.
• 16:11
  SPEAKER_00: It is highly metabolically active tissue, which means that it takes a lot of calories to sustain, which means it takes even more to build your body.
• 16:22
  SPEAKER_00: If it's not getting fed enough food, it's gonna look at your body and be like, hmm, what is taking the most energy to sustain right now?
• 16:31
  SPEAKER_00: And it's gonna start getting rid of that.
• 16:32
  SPEAKER_00: First thing that's gonna go is muscle, because again, like I said, it's expensive.
• 16:36
  SPEAKER_00: So if you are not at a very minimum eating at your maintenance to grow your glutes, your glutes will not grow.
• 16:41
  SPEAKER_00: So sad.
• 16:42
  SPEAKER_00: Hate to tell you it, but you do have to eat food.
• 16:44
  SPEAKER_00: There's a lot of people I talk to that are like, I want to grow my glutes, but then like literally in the next sentence, they're like, I don't want to gain weight.
• 16:50
  SPEAKER_00: I'm scared to get fat.
• 16:51
  SPEAKER_00: Listen, you don't have to gain a whole bunch of weight.
• 16:55
  SPEAKER_00: You don't have to, but you can't be afraid of it because that will hold you back and that will keep you eating so little, you will stay so small your glutes will not grow.
• 17:06
  SPEAKER_00: The best thing that I did to grow my glutes was let go of the scale.
• 17:10
  SPEAKER_00: I have since then gained 25 pounds, and it is the best 25 pounds on my body.
• 17:18
  SPEAKER_00: That freed me from so much restriction, food guilt, food noise, food shame, bloating, and flat ass.
• 17:28
  SPEAKER_00: And I think I look even better than I did 25 pounds ago.
• 17:32
  SPEAKER_00: Not in every situation are you going to need to gain 25 pounds.
• 17:35
  SPEAKER_00: I'm just a little bit insane, a little bit of a psycho, and I wanted to do that.
• 17:39
  SPEAKER_00: What I am saying is you might see the scale fluctuate a couple pounds, and that's okay.
• 17:44
  SPEAKER_00: What's more important is making sure that you are actually eating enough for your body to actually build new tissue because that's what you're doing.
• 17:51
  SPEAKER_00: You're building new tissue, so you have to fuel your body so that it can build new tissue.
• 17:56
  SPEAKER_00: It's like trying to build a house, and you have like the hammer and the screws and all of the things that you need, but you don't have wood, you don't have sheetrock.
• 18:10
  SPEAKER_00: How's that house getting built?
• 18:12
  SPEAKER_00: You got tools.
• 18:13
  SPEAKER_00: The tools are your workouts, right?
• 18:14
  SPEAKER_00: The hammer, the nails, that's your workouts.
• 18:17
  SPEAKER_00: But the hammer and the tools, the hammer and the tools, the hammer and the nails aren't gonna do shit if it doesn't have anything to, you know, nail or hammer.
• 18:27
  SPEAKER_00: You have to have both.
• 18:28
  SPEAKER_00: And to be honest, the wood and the sheetrock is a little bit more important than the nails.
• 18:34
  SPEAKER_00: Granted, they all go together.
• 18:35
  SPEAKER_00: You can't really just like eat without training and expect to grow your glutes.
• 18:40
  SPEAKER_00: You you are training to tell your body where that food is going to go.
• 18:44
  SPEAKER_00: That gives your body the stimulus to be like, here is where we need to adapt, here's where we need to grow.
• 18:50
  SPEAKER_00: It works together.
• 18:52
  SPEAKER_00: But you can be doing all the hip thrust in the world and not actually growing any muscle if you're not eating.
• 18:57
  SPEAKER_00: I think I've hit the nail on the head way too many freaking times not to um be hilarious with the puns over here.
• 19:05
  SPEAKER_00: But that is all four things that you need in order to actually build your glutes in 45 minutes.
• 19:13
  SPEAKER_00: I hope you enjoyed this episode.
• 19:15
  SPEAKER_00: If you did, please let me know over on Instagram.
• 19:19
  SPEAKER_00: I love to hear when you guys are enjoying the episodes.
• 19:22
  SPEAKER_00: Also, if you want to DM me and say, hey, love the pod.
• 19:27
  SPEAKER_00: Here is an idea for you for your next episode.
• 19:30
  SPEAKER_00: Let me hear it.
• 19:31
  SPEAKER_00: Let me have them.
• 19:33
  SPEAKER_00: I'd love to hear all the things, love to hear all your ideas and what you are needing to hear from me.
• 19:38
  SPEAKER_00: But that is going to be it for today's episode.
• 19:40
  SPEAKER_00: I hope you enjoyed, and I will chat with you in the next one.
• 19:44
  SPEAKER_00: Bye.