Can you grow glutes and tone legs with just resistance bands and light weights at home?

[Anonymous]

And cardio of course... Grow all three muscles of the glutes such as the medius, maximus and minimus.

I'm also using 9 pound dumbell in each hand for deadlifts.

I already have natural muscle in ass without going to the gym but can I grow it further

[noemiii]

I go to the gym and only use free weights and the only way I saw progression in my glute gains was progressive overload. Cardio focus toned me down and actually made me lose my butt. I’d say it’s harder at home because you need a considerable amount of weight. I use 30 in each hand for RDLs and do a 120 pound glute bridge. I finish off with a 20 minute stair master cardio.

Of course you will see results because you’re doing something but you won’t see optimal results unless you overload the weight you already have, even if you’re just doing the same exercises over and over. 9 pounds is not enough.

[Asker]

I have a lot of natural muscle in my body including my ass so I guess i should tone

[noemiii]

Yes you’d be toning not building for the most part. If you have muscular butt already it’s harder to build without adding fat. I have a lot more fat around my butt so it’s easier to turn the fat into muscle than it is to turn the muscle into more muscle. It needs something to build on.

[Asker]

Should I do 30 minutes of cardio a day or just straight lifting?

[noemiii]

It depends on what you’re going for girl. Cardio is gonna slim you down and lifting is gonna build your muscle up. I can’t really comment on your needs since I spend 2 hours at the gym.. But if you want a fatter a** you need to bulk up on eating then turn that fat into muscle by lifting. Krissy Cela is one of my favorite fitness influencers (most of them are trash though) so if you’re going for toned over size I’d follow her routines or whatever works for you

[horatiohornblower]

There’s only so much muscle mass you can gain with calisthenics. You can get strong, build muscle endurance, get cut and overall look good. But to gain bulk, you need weights.

[iSensei]

I think you can do it with bodyweight search bar brothers they will only use the bodyweight..