Muscle Growth Doesn't Work Like You Think: Here's How It Actually Happens

Whether you want a bigger butt or yoked shoulders, building muscle is how you get there. So, if your fitness goals are tied to a “looks” outcome, you are going to want to read this one.

You’ve probably heard fitness influencers and gym bros talk about rep ranges and maxouts for growing muscle. 5x5s, 8-12 rep range, 70% of max, etc. We’ve been told for so long that high weight and lower reps are best for building muscle. But that’s not what actually builds muscle.

It’s volume. Total volume builds muscle. That’s it. In this blog post, we explore what the research says—and what it doesn’t—when it comes to building muscle.

Why Your Glutes Aren’t Growing (And What to Do About It)

If you’ve been training your glutes and not seeing the results you expected, you’re not alone. The glutes are the largest, strongest muscle group in the body, and it’s easy to take them for granted. But here’s the deal. They need more attention.

They don’t grow just because you want them to. That would be too easy. You might already be doing a lot, or so it would seem. But it’s not that easy. It comes down to nine easy-to-make oversights that could mean the difference between just having leg tops or actually having a backside.

What’s Killing Your Glute Gains: The 3 Mistakes Holding Your Backside Back

If you’ve been training your glutes and not seeing the results you expected, you’re not alone. Most people think they’re doing everything right — but the glutes are stubborn, and they don’t grow just because you’re showing up. They grow when you consistently give them the right stimulus, the right fuel, and the right recovery.

After coaching hundreds of clients and building glute‑focused programs myself, I can tell you this: almost every stalled glute transformation comes down to three core mistakes. Fix these, and your progress should take off.

Build a Strong Butt Fast: 8 Creative Exercises to Grow Great Glutes

Our culture is in a butt renaissance right now, and for good reason. The mainstreaming of hip-hop and the rise of the Kardashians highlighted a big round butt as a beaty standard for women. The work of Bret Contreras in the 2010s underscored the importance of glute strength in athletic performance, and athletes like the “King of Squats” Nkululeko Zane Dlamini showed us proof in real life.

Since 2020, Google searches for glute exercises have doubled, as everyday people try to cash in on the glute strength goodies. In this blog post, I’ll show some of my favorite exercises, suggest repetition ranges, and give nutrition tips that will help you grow a bigger, stronger butt. Consider this your badass butt blueprint.

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