frequently asked questions
frequently asked questions
How often should I train glutes?
In order for any muscle to get bigger you need to train it at least twice a week... and sometimes 3 x in a week is appropriate. Don't believe what you hear about only having to train a body part once per week being sufficient for growth. If that was the case everyone would have great bodies.
What exercises should I not combine with glutes?
You definitely don't want to train your quads before your glutes. Your quads would be too exhausted for you to really push hard during your glute workout. Your quads would get most of the work... and your glutes would get very little.
What if I have sore knees?
Any program that has leg exercises can be tough on knees. The great thing about the pre-exhaustion principle is that by exhausting your glutes beforehand, this reduces the amount of weight you need for exercises like lunges, squats etc. BUT you still get the same benefit/development as if the weight was heavier, because the glutes have to work harder because they are already tired (pre-exhausted).
What about hamstring development?
Hamstring development is important because well-developed, round hamstrings will make the glutes stand out more. I put together a great hamstring workout for you at the bottom of the page.
How important is diet?
Diet is important because regardless of how great your butt looks... no one will ever know you have a great butt if it's covered by too much fat. The diets in this program will get the fat off your glutes. There are two main types of diets with this program:
1) Low carb + high protein + low fat
2) Higher fat + moderate protein + low carbs
Both work very well. Those who are accustomed to a competition-like diet can go with the low-carb high-protein diets. Everyone else can go with the higher fat + moderate protein diets.
Why do some women have big thighs and a small butt?
That is a combination of genetics and them being quad-dominate. If you've ever seen a bodybuilder with big shoulders and a small chest, then you've seen someone who is shoulder dominate. This means that even if they attempt to do an exercise for their chest, like bench press, the front deltoids (shoulders) take over and get most of the benefit from the exercise. The same things with glutes, if you don't focus on working the glutes properly, the quads will take over (quad-dominant) and get most of the benefit. The pre-exhaustion principle overcomes this to put the focus on the glutes.
What's the biggest mistake in glute training?
There are two main mistakes women make when training glutes.
1) Not understanding which exercises are the best for building the glutes
2) Not understanding how to focus on the glutes without the quads getting most of the work
Many women think just because an exercise burns it must be a good exercise... not necessarily so. Sometimes women flip through a magazine and see some 'cool-looking' exercises for the butt, and say to themselves: "That must really work since if it's in a magazine" ...no necessarily so! Sometimes the best exercises are the least glamorous. This program only focuses on exercises that work.
NPC Bikini National Competitor, Model
"I didn't want to do this..."
The last thing I wanted to do was to post pictures of my butt for the world to see! But, I also realized that many woman are not happy with the way their bodies look... especially their glutes. These are my real before and after photos. This is the program I used, with my trainer Terry Stokes, to get the body I wanted. The exercises and workouts I used are the same ones that are in the Ultimate Bikini Butt Workout. There are no shortcuts, if there were, everyone would have a bikini butt. I didn't realize that I was doing a lot of stuff wrong in my workout. Take it from me...This is the real deal!
Training hamstrings is simple. Unlike the glutes, the hamstrings are very easy to target. Basically all you have to do is hamstring curls to build a nice set of hamstrings. The best leg curl machine is the lying leg curl machine. The position when doing this exercise (lying on your stomach) is good because you get such great leverage (you can lift more weight). You can't get as much leverage doing standing or seated leg curls.
My suggestion is that you make the lying leg curl your main exercise for hamstring development. This is an example of a pyramid workout... you can use the pyramid principle on any of the leg curl exercises.
An example of a pyramid is shown to the left. Increase the weight each set so that your reps drop by 2 until you can only do 6. Then you lighten the weight and increase your reps by 2 each set back up to 12 or 15 reps. This is done to target the different types of muscle fibers within a muscle. Of all different ways to perform reps, pyramiding is the best way to insure the best overall development of ANY muscle.