When it comes to building a dream figure, most women are not the belly or the chest in the foreground, but the po, which is objectively quite understandable. A well-trained butt makes you look better in jeans, in your dress, but also on the beach, and thus appear safer. The bad news, however, is that most women will never reach the perfect apple peel because they do not train the butt muscles at all or only insufficiently. In order to give you the chance to stand out from the crowd, we clear up in this article with 6 common myths around the butt training.
Myth 1 - The butt must be trained only with heavy weights
Fundamental to this myth is a study examining the muscle fiber composition of the large buttock muscle (gluteus maximus) and concluded that it consists of 68 percent fast-twitch muscle fibers (FT fibers), primarily through training to be stimulated to growth with heavy weights. However, recent studies have come to the conclusion that the ratio of fast-twitch and slow-twitch muscle fibers is almost in balance. Consequently, it is obvious that maximum muscle growth can only be achieved if both muscle fiber types are trained according to their characteristics, otherwise you will be giving away significant growth potential. In practice, this means that while you work with heavy weights and fewer repetitions in the course of your workout, in return, you should not neglect the classic training in hypertrophy.
Myth 2 - solo squats are enough to build a perfect pos
For years one puzzles in the practice of training, which exercise is the most effective for building a crisp Pos. As part of this research, researchers from the American Council of Exercise investigated which exercise best activates the target muscle. The result of the study revealed the fact that squat is not the most effective exercise, as it is supposed to be, but that it only works in combination with other exercises such as deadlifts and hyperextensions to develop their effects on hypertrophy.
Myth 3 - The butt must be trained once a week for optimal results
Many athletes believe that it is in any case sufficient to train each muscle group only once a week. However, it is exactly the same who complain about a lack of progress in their problem areas. How often a muscle should be trained depends primarily on the state of training, the performance and not least the fiber composition of a target muscle, which means in plain language that the optimal training frequency may differ from muscle to muscle. For small muscles such as the biceps, one-off workouts a week are usually sufficient, while a large muscle like the Gluteus Maximus can be trained two to three times a week. This is especially true if you have a rather weak buttocks musculature, as is the case with many women.
Myth 4 - Variety in the exercise selection is not necessary
As a study from 2006 shows, the Gluteus Maximus is not a fiber-rectified muscle, but a complex muscle fiber structure, which consists of three anatomical parts. This implies that each of these areas can be optimally addressed by a different sequence of movements. As a result, you should be careful to do as many different exercises as possible for the butt, though it should be noted that deadlift, squat, and hyperextension should be included in this selection if possible.
Myth 5 - soreness is a prerequisite for muscle growth
Unfortunately, this widespread myth still persists, but lacks any scientific basis. Rather, you should be aware that muscle soreness, as cute as the term sounds, is actually a muscle injury that significantly increases your recovery time. As a result, your body has less time to build muscle between two consecutive workouts, which means that any successes do not want to adjust. Make sure that you do not go to the absolute maximum in every training session, but focus primarily on your muscle sensation and movement execution.
Myth 6 - Constant weight gain is enough to make the butt to grow
Of course, the regular increase in the training weight is an essential and, moreover, for decades proven method for muscle growth. However, this fact leaves the importance of the correct technique in the context of the exercise execution in the background in the background, since it is suggested that only the training weight is crucial. On the contrary, too early a high training weight leads to neglecting the technique, with the result that your body uses other muscles to support and the gluteus has only a slight increase in load, which is why little progress can be expected with regard to the development of your pos are. So pay attention to a clean technique, if you want to have a well-trained butt as soon as possible.