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Building muscle takes time. The short answer is all of them. And because we often spend so much time sitting, our glute muscles can actually become weaker over time. There are multiple reasons for this, such as genetics or low body fat. During squats, many people will say they feel the movement in their quads or hamstrings, but not much in their butt. Muscles are built through some form of resistance training and a diet that supplies the body with enough nutrients to make the muscle repair and grow over time.
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When it comes to muscle hypertrophy , the science tells us that training a muscle 2 to 3 times per week is likely optimal when it comes to maximizing rates of muscle protein synthesis. Muscles can only grow in the presence of a properly created caloric surplus. In this scenario, you can squat pounds for 3 sets of 6 reps. In order for a muscle to grow, strength to be gained, performance to increase, or for any similar improvement to occur, the human body must be forced to adapt to a tension that is above and beyond what it has previously experienced. On workout 4, you added more weight to the bar since you added reps to your last 2 squat workouts. There are many ways to create a program that works for you. Training is the active part of the muscle building process and recovery is the passive part.
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