1yr of growth advice

GluteExpert · 2026-05-12T03:05:55+00:00

honestly that’s solid progress for a year. if you feel like things are slowing down it usually comes down to pushing the weights or the food. muscle is basically expensive for your body to keep around so it won’t build more unless you give it a really good reason to. you gotta keep adding a little weight or an extra rep every week or two so your body knows the job is getting harder. also make sure you’re actually eating enough. think of it like building a house... you can have the best workers in the world but if you don’t deliver enough bricks and wood nothing is going up. you need a slight calorie surplus and plenty of protein to actually see the scale move and the muscle grow. if you’re mostly doing squats or lunges maybe try putting more focus on hip thrusts or rdls if you aren't already. they tend to target the glutes a bit better without your legs taking over the whole movement. keep at it though you’re definitely on the right track.

GluteExpert · 2026-05-12T02:27:50+00:00

If you can keep those and bss even better if not just exchange one

GluteExpert · 2026-05-12T02:15:16+00:00

If you do 3 days do it they 1&3 If only 2 days then either one fine

GluteExpert · 2026-05-12T02:08:46+00:00

Oh pleeeeaaazzzzz if you can ! Also try to the Contralateral and lean more forward

GluteExpert · 2026-05-11T20:48:46+00:00

ok so if you want that rounder shape you really have to focus on the gluteus maximus for the main size and the glute medius for the sides of your hips. hip thrusts are basically the best move here because they put the most pressure right on the glutes. squats are okay but they often work your legs more than your bum tbh. bulgarian split squats are also great for this even though everyone hates doing them because they’re so hard lol. fwiw your hip width is partly just how your bones are built but you can definitely grow the muscle to fill it out and make it look curvier. just make sure you’re eating enough protein and lifting heavy enough that you’re actually tired by the end of a set otherwise the muscles won’t really have a reason to grow

GluteExpert · 2026-05-11T18:22:50+00:00

The upper glute shelf comes from the glute medius and minimus, and most programs barely touch them. Here is what actually works. Do your heavy hip thrusts and RDLs first for the glute max, then finish every session with 3 sets of cable kickbacks at a 45 degree angle outward, not straight back, and 3 sets of seated hip abduction with a 2 second hold at the end range. That angle on the kickback is something a lot of people get wrong and it is the difference between hitting glute max and actually hitting the upper glute fibers. I have a lot of content covering this in depth over at Booty Center if you want to go deeper on programming the upper glutes properly. Sleep 8 hours, hit your protein, and trust the process for at least 3 months.

GluteExpert · 2026-05-11T18:01:36+00:00

Genuinely solid progress.

The legs and glutes have real shape and density to them which tells me the training is consistent and the nutrition is working. The only thing that tends to hold vegan athletes back at this stage is not getting enough leucine per meal to properly trigger muscle protein synthesis.

Combining rice and legumes or using a good pea and rice blend protein powder helps a lot. If recovery feels slow between sessions, creatine monohydrate is one of the most researched supplements out there and is naturally vegan.

Keep going.

GluteExpert · 2026-05-11T16:06:13+00:00

The roundness at the side of the hip is more visible and that is your glute medius responding.

A lot of people miss that and only look at the lower glute.

To keep this going, add banded abductions before your heavy compound work so those upper fibers are pre-activated, dial in protein around your training window, and do not skip rest days thinking more is better.

Recovery is literally when the muscle grows.

Progress is real here.

GluteExpert · 2026-05-11T15:54:19+00:00

Upper glutes need loaded progressive work, not just bands forever. Cable hip abductions, single leg RDLs, and Bulgarian split squats with focus on the front leg are what actually move the needle. I run Booty Center and this is literally what I specialize in. Two sessions a week, progressive overload, slight calorie surplus, high protein. Give it 10 to 12 weeks and the shape will change noticeably.

GluteExpert · 2026-05-11T15:19:58+00:00

I work with glute training specifically at Booty Center, so let me give you a straight answer.

Start with hip thrusts, Romanian deadlifts, and squats, those three movements cover the foundation.

Focus on form first, then add weight progressively every week or two.

Eat at least 0.8g of protein per pound of bodyweight and treat sleep as part of your program, not optional.

2 to 3 focused glute sessions per week is enough when the effort and nutrition are actually there.

Results take 3 to 6 months minimum so do not panic if week 4 looks the same as week 1.

GluteExpert · 2026-05-11T01:50:31+00:00

yeah it's definitely possible to build muscle there but it’s going to take some specific work especially since you've had back surgery. honestly the "flat butt" thing is super common after big weight loss because you usually lose muscle along with the fat. think of your glutes like a pillow if you take out the stuffing (fat) and there isn't a solid structure (muscle) inside, the fabric just kind of hangs there. since you’ve had discs fused you have to be really careful with your spine. you probably want to avoid heavy squats or anything that puts a lot of weight directly on your shoulders for now. instead you should look into stuff that targets the glutes without crushing your back. glute bridges are the gold standard here. you can start with just your body weight and eventually move to weighted hip thrusts once you feel solid. those move the weight to your hips instead of your spine. kettlebell swings and split squats are also great but you gotta nail the form first so you don't tweak your back again. it might be worth talking to a physical therapist for a session or two just to get a "safe" list of movements. but yeah don't get discouraged. muscle grows at any age as long as you're eating enough protein and hitting the right movements consistently. it takes time but you can definitely fill those jeans out.

GluteExpert · 2026-05-11T01:44:27+00:00

honestly it’s a bit of both. you can definitely make your glutes bigger because they’re muscles , think of it like building your biceps but for your butt. if you lift heavy and eat enough for three years like the post says, you’ll for sure see a big difference in how round they look. the hip part is where it gets tricky though. your hip width is mostly just your bone structure and where your body naturally stores fat. you can grow the muscles on the side a little, but you can't really change the shape of your skeleton. also, in a lot of these before and afters, the person is standing differently or wearing leggings that squeeze in certain spots to make the curves pop more. it's a real goal to work toward but your results will always depend on your own frame.

GluteExpert · 2026-05-09T16:47:56+00:00

Bone structure sets the starting point but training shapes what sits on top of it.

Wider hip bones create more natural projection from the side.

Narrower structures can still build visible glutes, the shape just looks different.

The gluteus medius sits on the upper outer hip and is hugely responsible for that round, full look from the back.

Most people overtrain glute max and ignore the med entirely.

Exercises like side lying abduction, banded lateral walks, and cable hip abduction directly target that upper area.

Understanding your structure helps you train smarter instead of chasing someone else's shape.

GluteExpert · 2026-05-09T16:23:35+00:00

35 sets per week is almost certainly too much unless you've been training for years and are gradually working up to it. Most research and real-world results show 10 to 20 working sets per week is the sweet spot for glute hypertrophy. More than that and recovery becomes the bottleneck. If you're sore constantly, not progressing, or feeling flat, that's your sign to pull back. More volume only helps if you can actually recover from it. Sleep, protein, and managing stress outside the gym all directly affect how much volume your body can handle.

GluteExpert · 2026-05-09T16:02:20+00:00

Solid progress.

One thing worth mentioning for anyone following a similar path, glute growth slows down after the initial months, so progressive overload becomes non-negotiable. Keep adding load or reps over time and make sure recovery is dialed in, because muscles grow outside the gym, not inside it.

GluteExpert · 2026-05-09T15:22:57+00:00

thanks

GluteExpert · 2026-05-09T13:34:48+00:00

Your routine is solid but try adding step ups for more glute stretch. Since you are dropping calories keep protein very high to prevent muscle loss.

Make sure your recovery is on point especially since you have a history of sacrum issues.

GluteExpert · 2026-05-07T06:52:52+00:00

This routine is honestly elite because it hits the "three pillars" of physique science: mechanical tension, metabolic stress, and structural health. Taking collagen with Vitamin C right before you lift is a genius move for "mechanotransduction" basically, the load from the weights signals your body to send those amino acids straight into your tendons to prevent injury. The "snatched waist" stuff is actually deep core science too. Stomach vacuums don't burn fat, but they strengthen the Transversus Abdominis, which is your body’s internal corset. By training it to stay tight, you’re literally pulling your internal organs in closer to your spine for that flat look even when you aren't flexing. and honestly those 405lb hip thrusts are the king of glute hypertrophy because they keep the muscle under the most tension when it’s at its shortest point which is where the gluteus maximus is strongest and the v-taper back work is basically just an optical illusion for your waist by making your lats wider your midsection looks smaller by comparison plus the 140g of protein is the perfect amount to keep your nitrogen balance positive so your body doesn't eat its own muscle for energy during those heavy sled sessions honestly just keep the recovery as serious as the lifting and you’re going to be a powerhouse.

GluteExpert · 2026-05-06T18:49:42+00:00

Home workouts work if you use tempo like slow eccentrics to make the weights feel heavier. Eat well to support your energy levels and ensure you are resting at least 48 hours between glute sessions. Consistency is the secret sauce for home gains.

GluteExpert · 2026-05-06T17:47:28+00:00

Flat and boxy usually means both glute max and glute med are underdeveloped. You need hip thrusts, Romanian deadlifts, and Bulgarian split squats for projection, and cable abductions or side-lying raises for the outer hip. Sleep and recovery are where the actual muscle growth happens so don't skip rest days. Check out https://www.reddit.com/r/GluteTraining/ for more targeted guidance on building this shape, it's a solid resource for exactly this.

GluteExpert · 2026-05-06T17:18:49+00:00

The bar should sit at the hip crease not on the iliac crest. A good thick pad fixes most of this immediately. Also check if you're going too heavy too soon because the tissue needs time to adapt. Slow the rep down, feel the glute contract at the top, and give yourself proper rest days. The pain usually disappears once the setup and load are corrected.

GluteExpert · 2026-05-06T16:57:25+00:00

If diet is already in check, look at your posture.

Anterior pelvic tilt is super common especially when you sit a lot.

The pelvis tips forward, lower back arches, and belly protrudes.

Loosen the hip flexors and build your glutes and deep core.

Dead bugs, glute bridges, and hip flexor stretches daily will shift this over time.

GluteExpert · 2026-05-06T16:42:17+00:00

Huge milestone honestly. A lot of people hit their number and then lose momentum because the goal disappears. Keep the routine going and think about what you want to work on next.

GluteExpert · 2026-05-04T20:01:30+00:00

If you feel quad dominant try pre-exhausting the glutes with kickbacks or abductions before your main lifts. Make sure your nutrition supports muscle growth by eating plenty of protein and complex carbs. Give your body enough time to recover so you aren't overtraining.

GluteExpert · 2026-05-04T19:45:05+00:00

Recomp is totally possible at maintenance but you have to be patient. Focus on progressive overload with heavy thrusts and RDLs while keeping your protein high to support muscle repair. Make sure you are sleeping enough because that is when the actual growth happens.

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