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@thatgirldar1

Darya 🦁 Persian It-Girl

1. Not Lifting Heavy Enough • Light weights won’t grow your glutes. Fix: Last 3–4 reps should feel hard. 2. Doing Too Many Random Exercises • Variety is good… but not chaos. Fix: Build around the big 4: Hip thrusts, RDLs, squats, lunges. 3. Not Training Glutes Often Enough • Once a week isn’t enough for growth. Fix: Hit glutes 2–3× per week. 4. Poor Mind–Muscle Connection • If you don’t feel them, they’re not working. Fix: Slow reps, squeeze at the top, control the negative. 5. No Progressive Overload • Same weights = same glutes. Fix: Add weight, reps, or sets weekly. 6. Neglecting Nutrition • You can’t build muscle on a starvation diet. Fix: Eat enough protein (0.7–1g per lb bodyweight). 7. Rushing Your Reps • Fast reps shift tension away from the glutes. Fix: Think: slow down, stretch, squeeze. 8. Ignoring Recovery • Glutes don’t grow in the gym—they grow after. Fix: Sleep 7–8 hours, rest 48 hours between heavy sessions. 9. Only Training Glutes With Bands • Bands activate, but they don’t shape. Fix: Bands = warm-up. Weights = growth. 10. Not Tracking Workouts • Guessing leads to plateaus. Fix: Record lifts so you know you’re progressing. Follow for more tips #fitnessinstructor #fitnesschallenge #musclemommy

On the profile · Dec 24, 2025