GITNUX MARKETDATA REPORT 2024

Squat Volume For Bigger Bum Statistics

Increasing squat volume is associated with greater gluteal muscle activation and can lead to a bigger bum over time.

With sources from: ncbi.nlm.nih.gov, journals.humankinetics.com, link.springer.com, journals.plos.org and many more

Statistic 1

Women who perform squats 3 times per week with a volume of 10 sets of 15 repetitions show significant glute muscle growth.

Statistic 2

Males performing squats for a period of 12 weeks with high volume (10-15 reps per set) increased their gluteus maximus strength by an average of 32%.

Statistic 3

A 16 week squat program with a volume of 8-12 reps per set, 3 times per week showed an increase in muscle mass of glutes by 2.7% in women.

Statistic 4

Squatting with heavy weights (around 85% of one's 1 rep max) and lower volume (1-6 reps) can lead to similar results for glute hypertrophy compared to higher volume squat training with lighter weight.

Statistic 5

Women performing squats with a weekly volume of 80-120 reps saw a 1.7 fold increase in glute muscle thickness.

Statistic 6

Banded squats performed with a volume of 2-3 sets of 10-15 reps three times a week can increase glute mass by up to 20%.

Statistic 7

People who squat at a high volume (120-150 reps per week) for 10 weeks show a significant rise in the cross sectional area of the gluteus maximus.

Statistic 8

Performing squats at 50-70% of 1RM with a volume of 2-4 sets of 10-15 reps can result in a significant volume increase in glute muscles.

Statistic 9

Deep squats increase the use of the gluteus maximus muscle group by 17% compared to a partial squat.

Statistic 10

A training volume of 5 sets of 10 reps for squats improves glute activation by 22%.

Statistic 11

People adding volume to their squat routine experienced greater glute muscle activation than those who only increased intensity.

Statistic 12

Performing wide stance squats with a volume of 4 sets of 6 reps increases gluteus maximus activation by 25% compared to a narrow stance.

Statistic 13

Weighted hip thrusts performed with a volume of 3 sets of 10 reps showed similar increases in glute size compared to back squats of the same volume.

Statistic 14

Performing squats with a volume of 3 sets of 8 reps at a weight of at least 70% of 1 RM can induce significant muscle growth in the glutes.

Statistic 15

Ascending pyramid training (increasing weights with each set) with squat volume ranging from 10 reps in the first set to 4 reps in the final set, can significantly increase glute muscle mass.

Statistic 16

Squatting with a high volume (2-3 sets of 15-20 reps) can lead to a 6% increase in glute size post training.

Statistic 17

High squat volume of 10-12 reps per set for 4 sets can result in 8% to 13% glute hypertrophy after a training period of 3 months.

Statistic 18

Unilateral squats performed with a volume of 3 sets of 10 reps can induce greater gluteus maximus activation in comparison to bilateral squats of the same volume.

Sources Icon Sources

In this post, we explore a comprehensive collection of statistical findings on the impact of various squatting techniques and volumes on glute muscle growth. These data-driven insights provide valuable guidance for individuals looking to enhance their gluteus maximus strength and size through targeted squat training routines.

Statistic 1

"Women who perform squats 3 times per week with a volume of 10 sets of 15 repetitions show significant glute muscle growth."

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Statistic 2

"Males performing squats for a period of 12 weeks with high volume (10-15 reps per set) increased their gluteus maximus strength by an average of 32%."

Sources Icon

Statistic 3

"A 16 week squat program with a volume of 8-12 reps per set, 3 times per week showed an increase in muscle mass of glutes by 2.7% in women."

Sources Icon

Statistic 4

"Squatting with heavy weights (around 85% of one's 1 rep max) and lower volume (1-6 reps) can lead to similar results for glute hypertrophy compared to higher volume squat training with lighter weight."

Sources Icon

Statistic 5

"Women performing squats with a weekly volume of 80-120 reps saw a 1.7 fold increase in glute muscle thickness."

Sources Icon

Statistic 6

"Banded squats performed with a volume of 2-3 sets of 10-15 reps three times a week can increase glute mass by up to 20%."

Sources Icon

Statistic 7

"People who squat at a high volume (120-150 reps per week) for 10 weeks show a significant rise in the cross sectional area of the gluteus maximus."

Sources Icon

Statistic 8

"Performing squats at 50-70% of 1RM with a volume of 2-4 sets of 10-15 reps can result in a significant volume increase in glute muscles."

Sources Icon

Statistic 9

"Deep squats increase the use of the gluteus maximus muscle group by 17% compared to a partial squat."

Sources Icon

Statistic 10

"A training volume of 5 sets of 10 reps for squats improves glute activation by 22%."

Sources Icon

Statistic 11

"People adding volume to their squat routine experienced greater glute muscle activation than those who only increased intensity."

Sources Icon

Statistic 12

"Performing wide stance squats with a volume of 4 sets of 6 reps increases gluteus maximus activation by 25% compared to a narrow stance."

Sources Icon

Statistic 13

"Weighted hip thrusts performed with a volume of 3 sets of 10 reps showed similar increases in glute size compared to back squats of the same volume."

Sources Icon

Statistic 14

"Performing squats with a volume of 3 sets of 8 reps at a weight of at least 70% of 1 RM can induce significant muscle growth in the glutes."

Sources Icon

Statistic 15

"Ascending pyramid training (increasing weights with each set) with squat volume ranging from 10 reps in the first set to 4 reps in the final set, can significantly increase glute muscle mass."

Sources Icon

Statistic 16

"Squatting with a high volume (2-3 sets of 15-20 reps) can lead to a 6% increase in glute size post training."

Sources Icon

Statistic 17

"High squat volume of 10-12 reps per set for 4 sets can result in 8% to 13% glute hypertrophy after a training period of 3 months."

Sources Icon

Statistic 18

"Unilateral squats performed with a volume of 3 sets of 10 reps can induce greater gluteus maximus activation in comparison to bilateral squats of the same volume."

Sources Icon

Interpretation

Performing squats with varying volumes and intensities can lead to significant increases in glute muscle size and strength for both men and women. Higher volume squat training with moderate weights appears to be effective in promoting glute hypertrophy, while variations in squat stance, depth, and exercise modality can also impact glute activation and growth. It is evident that tailored squat programs, incorporating a mix of volume, intensity, and exercise variations, can be key in achieving desired outcomes for glute muscle development.

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