Is your gym bag stacked with the glute building essentials?
Read on to discover why specific tools can make your glute building experience more successful.
So, building a nice backside, is it achievable?
Absolutely.
You'd be amazed to see what dedication + proper form + eating right + the right exercises can do to your backside.
Take a look at the co-founder's results.
A key component to training + building a booty like the above relies on progressively overloading the muscle.
You can do this by increasing:
❶ weight
❷ frequency
❸ # of reps
In laymen's terms, when you are progressively overloading the muscle, it means you are introducing it to more & more tension gradually.
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❖ Extended related read: click here to learn more on the specifics of progressive overload
❖ To read more on glute building specifics → check out Bret Contreras. He's known as the glute guy for a reason.
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In addressing the weight component of progressive overload, specifically when increasing weight to build a booty, you'll need the right tools to make the experience possible & comfortable.
This is where the ⋄ gym bag essential experts ⋄ & certified personal trainers can guide you in the right direction.
PG's top picks include a balance pad, ankle cuff & fabric booty band.
Learn the booty benefits of each tool.
BALANCE PAD
A balance pad, also known as the hip-thrusting pad, is a tool that'll help you take your glute gains to the next level.
“I can’t leave the house without The Balancer on leg days.”
“The Balancer is a game-changer.”
It provides multipurpose value, but in addressing glute building, a balance pad allows you to perform hip thrusts & dumbbell glute isolation exercises at your heaviest -- comfortably & conveniently.
What's the difference between a standard barbell pad & a balance pad?
Coverage & padding. However, while a barbell pad is an excellent choice on leg days, it doesn't allow dumbbell coverage to froggie & glute bridge.
ANKLE CUFF
An ankle cuff is a booty-building tool that allows you to target glutes & hamstrings.
It enables strengthening & toning in new ways, as having one opens you up to a variety of new exercises that are cuff-required. These include, but are not limited to, cable lunges, cable kickbacks, cable hip abductions & adductions.
Sure, you could still kickback by somehow securing your foot on the cable handle. But, there are repercussions to doing so, such as compromised form ⟝ which can lead to injury ⟞ or not correctly targeting your muscle, thereby not getting the intended value out of the exercises. Not to mention a huge time waste securing & maintaining a foothold on the cable handle presents.
FABRIC BOOTY BAND
A fabric booty band presents many upsides to the glute building experience.
For one, it's super convenient, allowing you to hit all angles of the booty anywhere.
Another, it can be used as a tool to fatigue the muscle.
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❖ Hypertrophy tip: If your goal is to grow, you'll want to find ways to put stress on the muscle. It's through stress, tiny muscle fibers tear, and with recovery, they grow larger.
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You can achieve muscle fatigue by shortening your set rests or implementing fabric band work at the end of your lift ⟦with a high rep range⟧ or with supersets.
You can also pair your weights with a fabric booty band -- see photo below -- to introduce your muscle to extra tension.
OTHER REC BOOTY BUILDING TOOLS
Other gym bag essentials advised for a more optimal glute building experience include:
❶ A barbell pad → squat, lunge, & hip thrust at max weight. A great protectant tool for the Smith Machine as well.
❷ Gloves → to go heavy while deadlifting, goblet squatting, etc., without losing your grip
❸ Heavy-duty long resistance bands → add in conjunction with weights to fatigue the muscle
SUMMARY
A core component to glute building is progressively overloading the muscle. Therefore, finding the right tools to permit lifting at max potential is required. The stated tools -- a balance pad, ankle cuff, & fabric booty band -- make the process more comfortable, convenient & possible.
