E. 82 How to Train if You Want Bigger Glutes

In this episode, I break down the five biggest lessons I learned while building bigger, deeper glutes — without relying on gimmicky training programs or endless high-volume work.

I talk about why intensity matters more than just doing a ton of sets, how to pick the right weight, and why you absolutely must commit to monotonous, foundational lifts if you want real progress. I also dive deep into pelvic stability and how your core and ribcage positioning can completely change your ability to recruit your glutes correctly.

This episode isn’t about hacks, shortcuts, or flashy influencer workouts. It’s about getting brutally strong, sticking to the basics, and giving yourself enough time (yes, 12–20+ weeks) to see real, measurable growth.

If you’re tired of spinning your wheels and you're serious about building your best glutes, this is the blueprint.

Timestamps:

- [00:00 – 01:06] – The most common goal in fitness: building bigger glutes

- [01:06 – 02:46] – Why “hip thrust to failure” isn’t a complete glute plan

- [02:46 – 04:27] – Volume vs intensity: the real mistake killing your glute growth

- [04:27 – 06:11] – Defining intensity and understanding failure in training

- [06:11 – 08:01] – Isolation vs compound lifts: what failure looks like in each

- [08:01 – 09:14] – Why chasing rep targets doesn’t equal results

- [09:14 – 11:11] – Using real-time feedback to adjust weight and reps

- [11:11 – 13:16] – Avoiding novelty and focusing on movements that build

- [13:16 – 15:08] – Ditching the pump mindset and embracing overload

- [15:08 – 17:22] – Why pelvic stability is the foundation of glute training

- [17:22 – 19:14] – The rib cage over pelvis cue and core engagement

- [19:14 – 21:08] – Why glute growth takes time (and the scale will go up)

- [21:08 – 22:32] – How I gained 4 inches with a long-term build phase

- [22:32 – 23:07] – Key takeaways: intensity, monotony, pelvic control

- [23:07 – 25:15] – Final recap: consistency, strength, and long-term payoff

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