My Ultimate Programs

Free Glute guide

 

5 Mistakes Stopping Your Glute Growth (and How to Fix Them)

 

Too many lifters waste months (even years) doing random workouts, guessing on form, and wondering why their glutes won’t grow. The truth? Small mistakes add up — and fixing them can unlock major progress.

 

This guide covers:

✅ The 5 biggest glute-building mistakes

✅ Quick fixes you can apply today

✅ My Glute Activation Checklist

✅ Bonus: 3 must-do exercises for growth

 

Mistake #1: Not Training Glutes With Intensity

 

The Problem: “Feeling the burn” isn’t enough. Without progressive overload, your muscles won’t adapt.

The Fix: Use weights heavy enough that your last 2 reps feel challenging. Track your lifts and aim to improve over time.

 

Mistake #2: Relying Only on Isolation Movements

 

The Problem: Kickbacks and band walks are great—but they won’t build your glutes on their own.

The Fix: Make heavy compound lifts (hip thrusts, RDLs, squats, Bulgarian split squats) the foundation of your training. Use isolation moves as finishers.

 

Mistake #3: Skipping Glute Activation

 

The Problem: Sitting too much causes weak or “inactive” glutes, so your quads and hamstrings take over.

The Fix: Warm up with a quick 5-minute activation routine before every lower-body day (see checklist below).

 

Mistake #4: Cutting Range of Motion (or Misusing Partials)

 

The Problem: Half-reps at the wrong time = half the results.

The Fix: Prioritize full, controlled movement. For example:

 

• RDLs with a full hip hinge 
• Bulgarian split squats with a deep stretch

 

👉 Once form is solid, you can add long-lengthened partials (reps in the stretched position). Use lighter weight for these to stay safe.

 

Mistake #5: Neglecting Nutrition & Recovery

 

 

The Problem: Training hard while under-fueling = stalled progress.

The Fix:

 

• Eat enough protein (0.7–1g per lb of bodyweight)
• Sleep 7–9 hours per night
• Take recovery days seriously
• Yes, you can build glutes in a deficit—but a small calorie surplus speeds results

 

📝 My Glute Activation Checklist (5 Minutes)

 

1. Single-Leg Glute Bridge Hold – 2x20s each leg
2. Frog Pumps – 2x20
3. Side Plank Hold – 5–10s, 2x each side

 

 

⚡ By the end, your glutes should be fired up and ready to lead the workout.

 

 

 

 

🍑 My 3 Go-To Glute Builders

 

 

1. Barbell Hip Thrusts – Peak contraction
2. Romanian Deadlifts (RDLs) – Deep stretch under load
3. Bulgarian Split Squats – Balance, stability, and unilateral growth

🚀 Ready to Take Out the Guesswork?

 

 

Now you know the mistakes to avoid—imagine what happens when you follow a program built 100% for you.

 

That’s what I deliver inside Jurassic Gains Fit Coaching 🦖:

✅ Personalized workouts for your goals

✅ Nutrition guidance without the guesswork

✅ Coaching + accountability to keep you consistent

Prehistoric Peach

 

🦖 The Prehistoric Peach Program

 

 

Grow Glutes. Gain Confidence. Rule Your Era.

 

🔥 Are you tired of…

 

 

• Doing endless squats but seeing no real peach progress?
• Trying random Instagram workouts that leave you sore but not sculpted?
• Feeling confused about what to eat for muscle growth without gaining fat?
• Starting strong, but losing motivation without accountability?

 

 

If this sounds like you… it’s time to stop chasing results and finally evolve your glutes into a legendary asset.

 

🦖 Introducing the Prehistoric Peach Program

 

 

A premium 8–12 week transformation experience designed for women who want:

🍑 Bigger, rounder, stronger glutes

💪 A sculpted, feminine physique

✨ Confidence that turns heads inside and outside the gym

 

This isn’t another cookie-cutter PDF. This is personalized coaching built around YOU.

 

💎 What’s Inside the Program

 

✅ Custom Glute-Growth Training Plan – Tailored to your body, experience level, and equipment access. No generic BS.

✅ Nutrition Blueprint – Learn what and how to eat for maximum peach growth (without unnecessary fat gain).

✅ Weekly Check-Ins – Accountability calls or voice notes to keep you locked in and on track.

✅ Form Checks – Send in your videos, get pro feedback, and stop guessing if you’re “doing it right.”

✅ Progress Tracking – Before/after photos, measurements, and strength milestones so you see results stacking.

✅ 24/7 DM Support – Got questions? You’ll never be left in the dark.

 

💰 Why $300 is a Steal

 

• Personal training sessions = $60–$100 each → $400+ monthly.
• Random plans online = $50–$100 → no guidance, no accountability.
• The Prehistoric Peach Program = $300 total for 8–12 weeks of premium coaching → Less than $12/day.

 

🛡 My Guarantee

 

Follow the program and stay consistent. If you don’t see results after 8 weeks, I’ll keep coaching you until you do.

 

Your success is non-negotiable

The Dino-Dopamine Shred

 

A 12-week transformation program built for lifters with ADHD who are tired of falling off strict diets and boring workouts.

Most programs fail ADHD lifters because they rely on willpower.

The Dino-Dopamine Shred hacks your brain’s reward system to keep you engaged, consistent, and shredded.

🦖 Dopamine Workouts – engaging, strength-focused, and ADHD-friendly.

🍪 Flexible Nutrition – keep the foods you love while getting lean.

🔄 Accountability Loops – weekly calls + daily support.

🧠 ADHD Productivity Hacks – systems for meal prep, focus, and routine.

👉 In 90 days, you’ll build muscle, shred fat, and actually stay consistent — because this time, the system is built for your brain.

The Dino-Dopamine Shred is now open.

🦖 Limited spots available! Join today and save 10% on any coaching program.

Jurassic Gains Fit 28 - Day Shred & Sculpt Challenge

Welcome to the Challenge

This isn’t a quick fix. It’s a blueprint for transformation.

Over the next 4 weeks, you’ll train with purpose, eat like a beast, and evolve mentally & physically.

 

What You’ll Get:

 

• 4-Week Workout Program (home & gym options)
• Simple Meal Plan + Grocery List
• Weekly Check-Ins
• Fat-Burning Tips
• Support & Accountability