If you want to increase the size of your glute muscles, it is important to incorporate multiple exercises that include different weight categories. Glute workouts that feature HEAVY, medium, and low weights are the most effective. Most people don’t run into problems with mid-low weight groups, but emphasizing heavyweight workouts is where you will really start to see the gains you are looking for. Medium/low weight exercises have a more centralized focus on toning muscles, but more variety is a necessity for more desired results.
Two of the most important factors in muscle growth are metabolic stress and mechanical tension. Metabolic stress refers to putting stress on your muscles while training and forcing them to adapt. There are many ways to stress your muscles. Constant flexing can trap blood in your veins and that will lead to hypoxia (lack of oxygen), lactic acid build-up, and pooling of blood leading to muscle swelling. Increasing the frequency, weight, and volume of your training will lead to consistent muscle growth.
Mechanical tension is the feeling of your muscles ripping. At a maximum workload it can sometimes seem like a muscle is about to rip off of your bones. Further broken down, there are two types of mechanical tension; passive elastic tension and active tension. Stretching a muscle and not allowing it to contract accesses passive elastic tension, and hyper-flexing a muscle through an isometric contraction will trigger active tension. If you incorporate a full range of motion into your weightlifting workouts it will maximize your tensions and boost potential muscle growth.
Train HEAVY! It will change your life.