6 ways to sabotage your glute gains

If your glute gains are stagnant, consider any of these variables:

1. EFFORT: Most people train hard in terms of increasing their heart rate and sweating, but most don't train hard when it comes to progression. To build mass, there must be increasing amounts of tension in the muscles over time. This requires you to gain strength and set personal records (PR).
2. TECHNIQUE: Proper technique lays the foundation for progressive overload. An RP is just a RP when using the same form and range of motion. Make sure you focus on the muscle worked while lifting weights.
3. PROTEIN AND CALORIES: You should consume about 1 g of protein per 1 pound of lean body mass per day. Many people do not consume this amount. Additionally, you have to fuel the muscle to oxidize fat more efficiently. Food gives you energy for intense workouts. I'm not saying you have to have a massive surplus; I'm simply saying that you need energy to train properly and build your muscles.
4. SLEEP AND STRESS: Sleep is necessary to repair muscles, allow them to grow and provide more energy for your workouts. Plus, you can't optimally gain muscle if your stress is through the roof. Manage it.
5. EXERCISE: I get it, you like to workout. But many of you will never see ideal results because you are exercising too much. You don't see bodybuilders trying to juggle resistance training, aerobics classes, spinning, yoga, Pilates, HIIT, running and plyometrics. Train like a beast in the weight room in a well-fed and rested state, then go home and recover. A little extra exercise is fine, but there is a clear interference effect if you overdo it.
6. EXERCISE SELECTION: Perform hip thrusts and some other glute exercises that you like.

Building your glutes requires 24/7 effort. Make sure you work hard in all aspects to put yourself in the best position to gain strength and muscle.