As part of the trial free trial I have at my personal training studio conveniently located on Main Street in Boonton, I try to learn about the person I’m training, about their training background and their training preferences.  Many of them are new to training, but sometimes they’ve done other methods.

My clients associate my gym with peaches, but sometimes people new to me come from another gym with a fruit in the name. This morning I was chatting with a woman who recently took my free trial who had come from one of those fruit themed franchised gyms and hadn’t built her peaches to a point she was happy with and asked me ….

“Can you build good glutes even if you don’t have good genetics for it?”

I said…

“Yes when you train them right, though some will build bigger ones than others because that’s just reality it will look right for your frame because they were built naturally.”

It’s become a bit of a running joke in my gym where we talk about home grown, non GMO, organic peaches being the best ones.  Much like the steroid fueled bodybuilders look strange sometimes having a Brazilian Butt Lift operation can be the viewed the same way.  Its not natural so sometimes it seems off even if you can’t put your finger on the exact reason why.

If you look up the side effects and dangers of Brazilian Butt Lift surgery, it’ll say pain, swelling, bruising, temporary numbness as being the common, temporary ones that are not terrible all things considered.

Fat necrosis (where the injected fat cells die) can also occur creating lumps and irregularities as well as the fat cells being absorbed unevenly which can make them look unbalanced.  Those are at least only cosmetic.  You can also get potentially deadly infections, or fat embolism where the fat enters into the blood stream possibly blocking vital vessels.

The side effects of effective glute training includes stronger glutes, stronger hip bones, less back pain, being better at various sports and having higher levels of confidence.

And the kicker is getting nice peaches isn’t as difficult as people think…when you train them right.  And results can come relatively quickly.  Jana had 2 people ask her if she had Brazilian Butt Lift surgery after just 9 weeks of training with me, and back then I was still refining my methods.

Jana had this pic taken on vacation…enjoying her life with the lean, fit, strong physique she earned through training

So then how do you build them?  Squats, Romanian deadlifts and lunges are great because they hit the glutes from the stretched position (associated with growth) but they aren’t enough.

The glutes are unique.  They are the largest of the skeletal muscles and are capable of a massive amounts of power, but they are lazy.  They only will work when forced to instead preferring your lower back and your hamstrings to do the work.

That’s one of the reasons, the hip thrust is a great exercise.  To a large extent it inhibits the hamstrings and lower back forcing the glutes to do the work instead.  And when called on and programmed effectively you can go far with it.  All of my clients who have been with me a while can do over 200lbs for volume (a lot of reps), most are moving between 300 and 400lbs for volume, one will hit 500lbs for volume before the weekend and I had one woman do 580lbs for 15 unbroken sub maximal reps.  That comes from effective progression which is very different from “go hard or go home bro.”

Then you throw in some lateral (sideways) movements like side lying hip abduction or cannonball abduction apply progressive overload to your exercises and you’ve gotten all that you need to build a shelf that you can balance a shot glass on.

And of course if you really want it to look right you should train the whole body instead of just one muscle group.  Do you really want firm glutes and soft and weak everything else?  Wouldn’t it be better if your entire body was strong, firm and toned?

If you don’t know how, don’t worry I’ve got you.  This is what I do.  I offer a free trial so you can see if you like it first.  I’ll test to see where you are and how to train you safely and effectively, teach you the exercises and I’ll also explain how the process works so you’ll know it’ll work for you regardless of where you are staring from or what you think your genetics are.  All you have to do to get started is send me a text at 973 476 5328 and introduce yourself to get started.

Eric Moss is a personal trainer in Boonton and moonlights as a world-record-holding modern-day professional performing strongman, author, and motivational speaker. In the tradition of the strength performers more common during the turn of the century, he performs feats of strength such as bending steel and breaking chains as part of a live show and travels across the country doing presentations on goal achievement for conferences, corporations, associations, nonprofits, and government entities as well as for schools and universities. His personal training studio is located on Main Street in Boonton New Jersey and is close to Mountain Lakes, Denville, Montville, Kinnelon, Pine Brook, Butler, and Parsippany New Jersey.