In this questionnaire, they are discussing glute muscles, but it applies to every muscle group in your body.
Q: What’s the biggest mistake women make when training?
A: Most women think they have to do 20–30 reps of each exercise to see results. When you do those long sets, you’re building endurance fibers & not stimulating your muscles to grow. It’s better to go at a higher intensity and use a bigger weight but do only 8–15 reps. You can do tons of squats & lunges, but if you don’t increase your weight, you’ll plateau.
Q: How often should you include glute exercises in your strength-training routine?
A:
Once or twice a week. There’s no reason to do them every day. You have
to let your muscles recover in order for them to grow. Women are scared
of growing their muscles, thinking it will make them look bulky, but
since muscle takes up less space than fat, the more you have, the
tighter (& smaller) your butt will be.
Q: What’s the best cardio to do for your butt?
A:
Let’s say you want to get the fat off your butt. If you have less
muscle and more fat, then doing a lot of cardio will help you lose the
fat, but you’ll be left with a flat butt. (cardio burns off fat & muscles) You need to focus on building muscle while you’re burning fat. That means you should avoid cardio that keeps
a steady pace and opt for cardio workouts that alternate high-intensity
intervals with recovery periods. (HIIT) Do cardio training like you do weight training, 1 minute fast and 1 minute slow. It increases your fat-burning
rate. But it’s important to have a strong strength-training routine in place so you first build muscle, then do cardio to take off the fat.
Here is the link for the entire article if you would like to learn more about glute work outs. Source:
http://www.muscleandfitnesshers.com/training/other/six-tips-rock-hard-rear
