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i'm a 21-year-old man, 150 pounds. my overall goal is to build muscle and strength in my upper body, and improve my posture. i have pelvic floor dysfunction (tight pelvic floor) which is causing constipation, hemorrhoids and prostatitis. i lift weights at home every other day, and i walk about 3 miles every day, mostly uphill. my question is whether it's possible to tighten my glutes when i spend most of my time sitting at a desk. i have anterior pelvic tilt because my glutes are very loose, and i think it's because i'm sitting down all the time. i do the glute bridge exercise regularly and i try to use my glutes to pull my pelvis upright when i'm standing, but if i stand normally without thinking, my glutes are not activated at all, and my butt is sticking out. the glute bridge is definitely working my glutes, but they're just getting bigger, not harder. how can i make them harder?

Firmness simply comes with fat loss surrounding that area. Most men tend to hold fat around their glutes, and you very rarely see rock hard glutes. Even some bodybuilding competitors don't compete with striations on their glutes, it can be that hard to define.

If they're getting bigger, that clearly means you're putting muscle mass onto them, and activating those muscle fibers when you train them. As long as you're keeping your hips and back healthy, sticking to your glute bridges, and consciously thinking about your glutes and activating them while you're standing, you'll be fine. Focus on the health of your body and getting rid of these physical dysfunctions rather than wanting rock hard glutes.

If you're worried about all the sitting behind a desk, simply get up and walk. I understand that you're working, but a simple 60 second walk around the room, stretch of your hips, and conscious activation of your glutes, can remind them to wake up and not put strain on your back when you sit back down.

Answered by Jamie Kerem


I'm one of those hard gainer types, and i have been taking supplements after my workouts, but i still can't seem to gain much mass, how can i improve on this to reach my fitness goal?

When size is the main goal of your workout it is very important to look at the amount of rest between your workouts.
If you don't allow enough time for each muscle group to rest before you train it again, then you're essentially tearing down the muscle but not allowing it to rebuild (which needs to happen in order to increase muscle size).
Another factor is exercise intensity. Usually this is the part that most people focus on the most when training for size, but without proper rest the intensity might be lacking in efficiency as well.
The third, and equally important part, is nutrition. Without proper nutrition, gaining muscle is an uphill battle. Getting enough calories is extremely important. But equally important is where those calories are coming from. 40% carbs, 40% protein and 20% fat is a great ratio for muscle gain.
Taking a good look at these three factors will help maximize your efforts and help you reach your goal.