How do I get more gains at the gym?

[northfacegal]

I have been working my glutes 3 times a week on average and want to get the most out of my gym sessions as I’m also a college student. I eat lots of protein and try to let my muscles rest. Any tips to increase muscle mass?

[DavidRaul]

Well you have been training your glutes a lot. You are actually killing your gains by excessive training. Don't fall into the BS of people saying that you aren't training harder. These are the people who haven't been to the gym and lack the experience. Doing 20 sets for a particular muscle per week is the sweet spot for getting maximum gains. You can go upto 24 sets per week. Anything more will eventually kill your gains. Perform your workouts between the range of 18-24 sets. Train every muscle consistently. Perform more compound excercises. Also you don't need to try a lot of different excercises to have more gains. Stick to a particular workout program. This is just 20%. There is more to it. 8 hour of sleep, a balanced diet , 3l of water, an active schedule. These things make a lot of difference and is 80% of your gains. If you have any more questions, feel free to ask.

[northfacegal]

So I shouldn’t do like 25 x 4 per machine 3 times a week?

[DavidRaul]

That's 25 reps for 4 sets. I am saying 20 sets in total for a particular muscle. Suppose you are hitting your glutes. You must be doing 12 reps for a set and 4 sets in total for that exercise. So total 5 different variations (exercises) for glutes and 4 sets each which equals 5×4 = 20 sets. Or you can add 1 more exercise which would give you 24 sets and that should be more than enough. You are supposed to hit these sets in a week, not in a day and if you are hitting 24 sets in a day then you are not supposed to train those muscles for the rest of the week because that would lead to overtraining. So its better to hit 3 variations in a day and 3 variations for the other day incorporating these variations with other muscle groups. Don't emphasize just growing your glutes. Train the whole leg muscle with compound exercises which would hit your hamstrings , quads and glutes. This would benefit you more in sculpting your leg muscles and growing your glutes overall. The other muscle groups such as chest, back, shoulders, biceps and triceps should also be trained equally.

[Avcfhcic]

Seems like you just need to do more!
Work harder at the gym and find more booty building exercises to try. That's not saying you aren't working hard, but it's clearly not enough for what you are wanting, a big moneymaker!
Creatine is a popular thing to take alongside protein and more glute workouts

[pascal_climbs]

Protein intake is indeed important, but better in 5 small portions a day, than 3 big ones (it can be powder, mrat, vegatable, does not matter). Further give muscles enough rest after training. 2 days in between is optimal. And switch exercises. Muscles get used to the same movement and the same weight

[GlennStorm]

To get more gains you need to eat more, then lift as heavy as you can, in order to turn that fuel you ate into muscle. I think you're on the right track - you look great!

[Paul09]

If you want the "most" out of your workouts, you wouldn't just do glutes lol. Every single body part is important.

[Chthou95]

Why do a lot of women always take the same generic ass pics of themselves in the mirror at the gym?

[Bklynbadboy12]

Diet and exercise most people either do one or the other never both

[AnUglyBarnacle]

Silly boy. That's not you...

[northfacegal]

Lol literally no one believes that it’s me when I post a pic and I take that as a compliment

[AnUglyBarnacle]

That's an odd thing to take as a compliment considering how many catfishes float around here. If you really want validation that badly from strangers drooling over you, then you should verify by including a piece of paper or something with your username in your profile photo. At least then you know that the dudes cranking ones out to your pictures are actually tributing *you*.

People putting themselves out there for blatant thirst trapping and attention seems like a waste to me, but whatever.

[Wise4myage]

Have you asked a trainer?

[northfacegal]

Nope

[Wise4myage]

Well consider doing that.

[northfacegal]

Thanks

[Wise4myage]

You're welcome.

[Danny_dan92]

Eat more, lift more + time and consistency

[Anonymous]

Another attention seeker. Welcome

[Xtendable]

I don’t know but I think you look great

[Mansearching]

Stair master