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Why your glutes aren’t growing; a thread
You’re constantly cutting back on calories. Optimal muscle growth requires adequate calories. Constant dieting and restriction of calories makes it extremely hard for you to regain / gain muscle mass.
Not getting enough sleep. Your cells repair during sleep. When you workout, your muscles tear, cells then need to be repaired (this is how muscles grow). Not sleeping enough does not allow cells to repair and regenerate. Adults should be getting 7+ hours of sleep daily
You don’t prioritize compounds. Compound movements like hip thrusts, deadlifts and squats recruit many muscle fibers, this is IMPORTANT for muscle growth. Your routines should consist of at least 3-4 compound movements per session.
You don’t meet your protein intake. Women should eat 1 g of protein per lb of body weight. Protein contains amino acids, these amino acids are the building blocks of muscle cells. No protein = no building blocks = no food for your muscle cells to grow / split into new ones.
You’re not weight training. You can only grow muscle mass via weight training. Cardio and HITT circuits will not make your glutes grow.
You don’t progressively overload. This means you do not add more resistance or weight to your workouts over time. You should be adding more weight / resistance to your workouts every few weeks (unless you’re at a maintenance phase)
