How To Develop Your Glutes
By Dane Fletcher
Recently, all of the past winners of every IFBB Ironman Classic took the stage at once, and one thing was obvious to all in attendance - these were some seriously big men. Big arms, bald heads, and big smiles graced the stage. The men, some retired and some still competing, were almost talked into an impromptu posedown on stage. As they jocked for position and pretended to pose, the absolute thickness of the glute muscles of these men, compared with the non-athletes standing onstage, became apparent.
The glutes are developed from a variety of movements. Squats and deadlifts both deliver quite a workout to your rump, as do leg curls and a few other movements. You can't develop solid glutes without having a solid back and thigh thighs. You can't develop these areas without years of steady, heavy training and a lot of high-protein foods and surplus calories for years.
The glutes are really the measuring stick for the rest of the physique. If you keep an eye on them, and train the full body using a solid bodybuilding program, they will grow. There is absolutely not "faking" glutes. You can puff out your biceps with certain poses, or suck in your gut with others. But well developed glute muscles are something that are just impossible to fake.
If you feel your glute muscles are well-developed, then it means you're already in good shape. Use this fact to your advantage, and continue with your lifting patterns. If yours are weak, however, then it may be time to re-evaluate your training. It's quite possible you have been using way too many light, "pump" oriented movements, and not enough meat-and-potato lifts which absolutely force your body to grow.
The next time leg day rolls around, start your routine with deep squats. Break parallel - train "ass to grass" as it is commonly referred. Then, complete a few sets of lunges. They will require you to stretch the glutes on either leg as you alternate them. You'll certain feel the burn there. Be sure you use lots of weight and repetitions for your lying leg curls are well. Flexing at the top will call into play that hamstring-glute tie-in which Ronnie Coleman was so famous for possessing.
When back day rolls around, you deadlift until you cannot walk. Use the belt when you need it, but lift raw as much as possible to ensure the lower back and glutes are being forced to work. Moving 300 to 400 pounds off the ground is an insane task, and the muscle group which actually facilitates this lift is going to grow, without question.
Above all, have patience. Developing buns of steel can take years. You'll notice that not all professional bodybuilders have it. It is the group of them with the most devotion and insanely intense training protocols that seem to develop them. The winners on that Ironman stage consistently outworked their peers for years in terms of nutrition and training. And the results were clear when they turned around. Back, legs, and glutes that dwarfed even their competing contemporaries, and this was no accident. Glutes are the dipstick by which we gauge bodybuilding devotion and success. How are yours looking?
About the author
Dane Fletcher is the world-wide authority on bodybuilding and steroids. He has coached countless athletes all over the world. To read more of his work, please visit either http://www.BodybuildingToday.com or http://www.SteroidsToday.com from http://www.FreeArticlesAndContent.com
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