Effective training methods: There is no research to check the influence of different training methods on gluteus maximus hypertrophy. So my advice is based on "logic" and my experience as a personal trainer. In my opinion, from the proportion of gluteus maximus muscle fibers, we should train gluteus maximus through "high load x low repetition times", "medium load x medium repetition times" and "low load x high repetition times". Lifting heavy objects will lead to high muscle activation, which means that there is higher tension on gluteus maximus, which is one of the main driving factors of muscle hypertrophy. Therefore, if you choose a larger weight when performing movements (such as squats and hard lifts), the gluteus maximus will be effectively stimulated in muscle growth. However, if you only carry out heavy-load training, there is still a lot of room for development in increasing hip shape. Here is an important reminder that the risk of lifting heavy weights is also higher. So before choosing heavy load training, you need to make sure that your posture is very solid and stable, otherwise you will not be able to exercise your hips once you are injured. Lighter weight × higher repetitions (to exhaustion) can also lead to higher levels of muscle activation, although not as high as heavier weight. In addition, compared with heavy weight, the training mode of lifting small weight to exhaustion has been proved to lead to a slightly larger muscle hypertrophy effect on slowly contracting muscle fibers. If you want to maximize gluteal muscle hypertrophy, you can't ignore slow contraction muscle fibers, especially when their proportion exceeds 50%. It is a fact that slow-contracting muscle fibers are not as big as fast-contracting muscle fibers, but it does not mean that the growth of slow-contracting muscle fibers can be ignored; In fact, this is also a major reason why bodybuilders are more muscular than bodybuilders. Some exercises are more suitable for medium or high repetition. Such as lunge, hip lift, recovery, back stretching and various hip lift abduction movements. These operations are best performed using a medium to high number of iterations. You should regularly carry out light load ×20~30 repetitions in an exhausting way, which will bring a higher level of gluteal muscle metabolic pressure. Metabolic stress is another major driver of muscle hypertrophy, so in addition to making your hips experience high tension, you should make your hips feel burning regularly. How to arrange training in practice? Start with low repetition, then high repetition, and end with high repetition. Here is an example of training.

1. Conduct 10 minutes of dynamic warm-up, including hip joint movements and hip joint start-up with great activity. For example, multi-directional lunge, side-lying clam shell, knee-hugging, and bare-handed crossing the bridge.

2. Warm up by squatting, and then start to do 3 groups × 6 times, with the heaviest weight that you can keep a good posture.

3. Carry out repeated hip impacts, and carry out 3 groups × 12 times.

4. Final action: 2 groups × 20 times of standing posture and 2 groups × 20 times of standing posture. This content will fully stimulate the fast contraction muscle and slow contraction muscle fibers in the upper and lower parts of gluteus maximus. There are many other methods you can use, but you must make sure that you feel stronger and stronger in different iterations. In addition, I recommend three extra moves for female friends who want to get "Brazilian ass".