💪 4 Exercises for Bigger, Better Glutes

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Today’s newsletter is presented by TestoPrime. If you want to reclaim your strength, endurance, and confidence, TestoPrime is designed for you. Order it now!

Here’s what we’ve got for you: 

• The off-season bulking diet of Men’s Open bodybuilder Michal Krizo 

• Seven-time Figure Olympia Cydney Gillon breaks down how beginners should grow their glutes

• 15 bodyweight exercises a personal trainer recommends to get jacked

NUTRITION

Bulking Buffet

Building muscle effectively requires consuming more calories than usual, aka bulking. But what exactly does a bulking diet entail? Dive into the off-season muscle-building regimen of Men’s Open bodybuilder Michal Krizo, who recently divulged his dietary strategy for the 2024 bodybuilding season.

Krizo meticulously plans his diet into seven meals throughout the day, prioritizing a moderate intake of carbohydrates while focusing on protein powder, salmon, and chicken breast for the bulk of his, well, bulk. Explore the foods and supplements that fuel the 300-pound Slovakian bodybuilder’s daily intake of 4,500-5,000 calories. (If you want a cheat sheet, he generally lands at around 400-500 grams of protein, 400 grams of carbohydrates, and approximately 100 grams of fat per day.)

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BODYBUILDING 

Glute Glow Up 

Sculpting an impressive physique demands focusing on developing the glutes. A strong set of glutes will enhance your frame for better lifting performance and boost your overall posterior strength. 

For tips on how to build these muscles properly, seven-time Figure Olympia champion Cydney Gillon recently shared her exclusive insights on how beginners can craft perfectly shaped glutes. 

Gillon introduces four practical exercises and offers detailed advice on performing machine glute kickbacks to maximize hypertrophy and ensure balanced development between both glutes. She also explains various bench-glute ham raise techniques, making them accessible without specialized equipment. Her comprehensive routine includes bodyweight and resistance band exercises, ideal for those looking to enhance their glutes from the comfort of their home.

After reading this breakdown, all you’ll need to do is get to the gym and start lifting. 

TRAINING 

No Equipment Necessary 

You might think the key to strength revolves around barbells, dumbbells, and thousand-dollar machines. But don’t sleep on the top-notch benefits of training with just your body weight. Various compound exercises — such as squats, push-ups, and pull-ups — utilize your body weight effectively and can lead to huge gains. Wondering where to begin? 

The team at BarBend has selected the top 15 calisthenics exercises essential for achieving optimal muscle growth. These exercises target every major muscle group, including the chest, biceps, triceps, back, legs, core, and shoulders. We provide detailed instructions for each movement, beginner modifications, and advanced training techniques to ensure progress at every level.

THE DROP SET 

Hollow Insides 

• Do you enjoy The Ripped Report? If so, you'll love The BarBend Newsletter. Subscribe now to get the latest strength sports news and training tips delivered to your inbox (for free!) three times a week.

• Men’s Open bodybuilder Martin Fitzwater qualified for the 2024 Mr. Olympia after winning the 2024 Detroit Pro bodybuilding show. See who he beat in the inaugural Detroit Pro Men’s Open competition. 

• If you thought the plank activated the core, wait until you try the hollow body hold. Learn how this movement puts your core into overdrive for those coveted six-pack abs.