‘Suns out, buns out’ is more than just a catchy phrase. It’s a lighthearted mantra that encourages people to embrace their bodies and enjoy the outdoors without feeling self-conscious. The term ‘buns out’ is typically a cheeky reference to showing off one’s rear end, but it can also be applied to showing off any part of your body that you may not feel comfortable exposing.
These phrases are important because they promote body positivity and self-love. By embracing our bodies and expressing ourselves in a way that feels good, we’re able to build better relationships with ourselves and others.
With that in mind, I have been witnessing many girls in the gym working hard on their glutes. The hip thrust is a staple in their routines and they may be onto something. A new study found that adding hip thrusts to leg presses and deadlifts increases glute growth.
The hip thrust is a controversial exercise. Some say it’s a magical glute builder, others say it’s an overrated junk volume.
The new study investigated the effect of adding hip thrusts to a programme with leg presses and stiff-legged deadlifts. It was found that the hip thrusts significantly increased glute growth.
Unfortunately, total volume was not equated between the groups, so it is sketchy to say if it was the hip thrusts per se or just the added volume that caused the extra gains. At least this study provides proof of principle that hip thrusts are an effective butt builder.
Here are a few other proven exercises that work for other body parts.
1. Chest
When working on the chest, the stretch position of some exercises, like while performing cable flies and pec deck flies build the most amount of muscle in and around the outer portion of the chest.
2. Shoulders
For amped up shoulders, always go for reps above 20 and feel the difference in growth.
3. Biceps
This is almost a no-brainer: pull-ups and only pull-ups.
4. Back
When addressing back muscles, the contract position should be held for at least two seconds;
rows over pulldowns always.
5. Triceps
For the triceps, always focus on the eccentric part more.
6. Legs
Never forget leg day and always work with the full range of motion.
