@journey.bishop6: 1. Under eating I’ve seen the biggest change in my glutes the last 6-8 months simply because I spent time eating more than I typically "allow" myself to eat. No, I didn't gain 20lbs or do a massive bulk (IMO you don't need to), but food increased, carbs increased, and low and behold, so did my glutes. Training is only half the battle. If you're not eating, you're not growing. 2. Incorrect workouts I stopped doing exercises that were “supposed” to be good for my glutes and started focusing on movements that I, personally, felt in my glutes. For example, a barbell squat is a great compound movement for overall growth. I never, ever, feel these in my glutes. So, I stopped doing them. For me, this meant a lot more accessory work (abductions, kickbacks) and intentional focus in my training to find my staples. 3. Training spilt I switched my training spilt to support this goal. I’ve always lifted 5x a week- 2 upper, 2 lower, 1 full body I thought I "had" to do this for a well rounded physique. That's not wrong, however, my goals rn aren't to build my biceps or develop my back. In fact, right now, I don't care much about my upper body at all. So, I stopped splitting my effort 50/50 and shifted to 3 leg days a week, 2 upper body. More volume to the glutes, more focus on this area, and therefore more growth. #JourneyB #gymadvice #glutegrowth

Journey B.🦋🫶🍌

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Wednesday 05 August 2026 10:36:27 GMT