It’s a new week, a new season and a new blog! And this week’s blog is all about building a better booty! So get ready because I’m going to teach you how to twerk, jerk, tone, tighten, lift and love your bum again!

Let’s get started!

Am I Serious?

Yes! Well…..Kinda…..Sorta….Not Really. See, the fact of the matter is that I do enjoy helping people transform their physiques and accomplish their health and fitness goals. And if some of those fitness goals happen to be building a rounder and firmer gluteus maximus, then I will try my absolute best to help my client achieve that goal. But, (no pun intended) I should stress to the ladies (and perhaps some of the guys) reading this week’s blog, that there’s more to working out then improving and enhancing your buttocks region. And if you’re under the impression that performing copious amounts of hip thrusts, glute kickbacks, reverse hack squats and spending endless hours on the stepmill 7x/week is going to give you the best butt, you have been deeply misinformed.

Growing Your Glutes

I’ve been working in gyms for almost two decades. During this time I’ve seen, noticed and learned quite a few things. One of the things that I’ve noticed is that most women LOVE to train their lower bodies and that most men don’t train their lower bodies hard or as often enough. When it comes to training the lower body, it’s almost as if most women have a threshold for pain that is nonexistent and that they can train far beyond failure for the majority of their sets. Hence, why I personally have always preferred to train my legs with a woman, because she pushing me harder than a man could ever do. In fact, whenever I’m working with an online client who is a man and who is struggling to bring his legs up, I always suggest the he either train his legs with a woman or train his legs like a woman.

Addicted to the Ass

As I mentioned above, most women love to train their lower bodies. I know women who are so obsessed with training their lower bodies that they practically live in the squat rack and/or camp out on the leg abductor and adductor machines at most commercialized gyms. It’s almost as if everyday is butt and thigh day for these women. Sure, on occasion, I might see some of theses particular ladies doing a few sets of arm curls and/or lateral raises, however this is rare and if it does happen the weights seem to be drastically reduced and the intensity seems to be completely absent from these upper body exercises. In the past I’ve wondered why this is, but after speaking with a few of these women the answer has become clear – they’re primary focus is on building a better butt and shaping and defining their inner thighs. All others areas upon improving their physique come secondary.

Building a Foundation

I would like to state for the record that I don’t necessarily think that all women only focus on training their lower bodies with the utmost intensity and frequency and neglect working their upper bodies. In fact, the majority of women of whom we work with, all have a well structured and balanced training split that they follow each week. These women make sure that all of their muscle groups are targeted equally and in accordance with one another and that nothing is neglected. In other words these ladies that I work and lift with, understand the importance of perfecting their overall symmetry of their physiques and creating a foundation of which they can build upon. They understand that more is not better and therefore refrain from overtraining certain muscles groups such as the legs and the glutes. And their results so far? Simply Amazing!

Frequency vs Intensity

One of the questions that I always ask every single new client that comes to work with us is whether they want to be a hard worker or if they want to be a smart worker. Most people always tell me that they want to be a smart worker. However it’s a trick question because when it comes to transforming your physique, you have to be both. Anyone can go to the gym, lift heavy ass weights and train beyond exhaustion. And anyone can pick up a book on anatomy and physiology and learn the mechanics behind different exercises and execute the movements correctly with proper form. However the MAJORITY of people will do neither of these things. We want are clients to always train with the utmost intensity in the gym because we know this will help them achieve the results they desire. But we also want out clients to train with the utmost focus and learn how to train properly and efficiently so that they can maximize upon those results without wasting their time or risk injuring themselves.

I Hate to Butt in But…..

Ladies, even though I do not share your desire to have the perfect posterior region, I do understand as to why this is an area of concern. And although it might be difficult to accept advice from a fellow meat head who is of the opposite gender, please trust me when I tell you that more is DEFINITELY and NEVER will be better when it comes to bringing up a lagging body part and strengthening a weaker muscle group. If you want your butt to grow then train it hard, feed it right and give it the adequate amount of rest that it needs. The best kept secret when it comes to building a better anything is to take your time, do it right and with your complete and undivided attention.

Yours in Good Health,

Nick Cosgrove
Forever Fit