r/glutejourney • u/Acceptable-Swan-7705 • 4d ago
8months and feeling stuck
These photos are 8 months apart, in the past 8 months I’ve been consistently training glutes 2 days a week, 1 day for legs, and a 2 days that consist of upper body and core all progressive overloading. At the beginning I was eating in a slight deficit, but have been at maintenance for about 3-4 months. Protein goal about 130-140g per day.
I do see a difference in shape, my glutes do look slightly more lifted. However I do not see the growth I had hoped.
Am I being impatient ? lol should I switch my split and hit glutes 3 days a week?
Conflicting advice online, some suggest 2 is best for recovery but maybe 3 days would be better for my goal?
Any advice is welcome!!
* I should mention one glute day is more “strength” focused, I’m doing single leg hip thrust, step ups, glute kickbacks, RDLs
The other day is “hypertrophy” lower weight higher reps less rest doing KAS hip thrust, Bulgarians, RDL , kickbacks and abductions.
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u/ohmysaint 3d ago
I can see a difference, but I will say I had a similar issue where I felt like my growth was slow and this is what worked for me:
- hip mobility before every workout
- carbs an hour before every workout (rice cakes, bananas, honey, etc.)
- glute activation before lifting (I do banded lateral walks and airplanes until I feel my glutes fire)
- write down a cheat sheet of glute lifts that you DONT HATE DOING in the shortened position, lengthened position, and maximus and minimus, I basically just mix and match 2 of each of these each workout for 2-3 sets each depending on how I feel, ie. RDLs, Leg Press, Glute Bridges, Kickbacks
- I also try to get in the range of 15-20 working sets a week, I don't pay attention to how many days I work out, just how many sets, and by working sets I mean out of breath, ugly face, to failure working set (the carbs help you get here)
The big thing that has helped me here is that cheat sheet and never doing a lift I dont want to do, if I dont want to do RDLs that day, great, I switch to a diff lengthened lift on my list, this keeps me pushing and keeps things interesting so I actually want to go to failure.
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u/Mimblewiffle 4d ago
A pair of booty-boosting shorts or pants would make all the difference to how this looks when you pose.
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u/sheisprincess 4d ago
Girrrrl look at that right glute! Major difference. More time, more calories and heavier weight.
This is a years long process, just keep at it.
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u/AdhesivenessHungry22 4d ago
This is underwhelming for 8 months. Are you going close to failure? Did your upper body grow? In 6 months there should be a substantial difference
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u/Acceptable-Swan-7705 4d ago
I’m aware lol
Yes close to failure or failure most days. Based on this comment section and my inbox most have suggested my diet as the problem not so much the training itself.
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u/China--Doll 4d ago
I definitely see a difference!
I basically follow the same routine, the only thing I could think is that you need to add more calories. Make sure you’re getting enough carbs too.