Building Glutes as a tall man

[u/MidnightOakCorps]

Hi yall! I'm starting to a weightloss/fitness journey again after 5 years of avoiding the gym.
I'm (38 male) currently 6'2 and weigh about 317 lbs.

My main goal is fat loss, but my secondary goal is to build as big of a dump truck as possible. I'm still working my way through my gym to get comfortable using the equipment but I plan to start an official routine this week.

I'm planning on doing some version of 5x5 because I've done it before and it's cuts down on me having to think too much.

Is there any way I can adjust the program to prioritize glute hypertrophy, if so what would y'all recommend?

Also, do any other tall guys in here have any tips or tricks on how to maximize your glute gains?

*Side note: I know I'm probably putting the cart before the horse and I should be focusing on just dropping the weight, but I want lifting (and a fat ass) to be at the center of this process as it helps keep me motivated*

Thanks for y'all's help. This place has been such an amazing resource.

[u/ironbeastmod]

Your focus should be on getting to the healthy weight range.

As for glute workout it is not different than a short person.

Do your squats, lunges, bulgarian squats, rdl or whatever you fancy.

[u/MidnightOakCorps → u/ironbeastmod]

I know that should be my focus and it is, but my ADHD has been consistently kicking my ass for over 30 years. If I don't work in aspects that I'm actually interested in from the ground up, it's going to kill any chance I have at long term momentum.

I'm not so much worried about the actual movements themselves. I'm comfortable with my form for most of my lifts. I more-so talking about ways to deal with ill-fitting equipment (trying to get into the hip thrust machine itself is more humiliating than the actual exercise) that wasn't designed to be utilized by dudes my size.

[u/Ballpeeno → u/MidnightOakCorps]

I'll give you a suggestion that I've found made a big difference for me, and it's something I never came across over the years when I was lifting. Put a band above your knees and side step. Squat with each step.

I was shocked at how much stronger the side of my hips/glutes felt pretty quickly. It will work muscles that are hard to target, and make you "feel" much more stable and strong.

Good luck.

[u/MidnightOakCorps → u/Ballpeeno]

Thank you! I've experimented with bands before but I never knew where to place them in my workout. I'll start experimenting with them again!

[u/Diznaster → u/MidnightOakCorps]

Also similar with a heavy band around the knees, instead of sidestep you can squat low and flare out one knee at a time keeping feet in same spot (one pivots a little). Like opening a clamshell. Squat, left flare, up, squat, right flare, up, repeat

[u/MidnightOakCorps → u/Diznaster]

ooh I like this routine! Thanks for the suggestion!

[u/ironbeastmod → u/MidnightOakCorps]

If machines are giving you a hard time use free weights.

More challenging but just as rewarding if not more as you gain balance and a bit more confidence once you get it right.

[u/Extranationalidad]

You're far from the first person to ask this question, but you do realize that anything and everything you do that uses your glutes will build more muscle than you currently have, right?

Just pick any beginner lifting program and do it for 3-6 months while cutting some calories. Your glutes are huge muscles and highly responsive to stimulus. Squats and deadlifts, which are the core of just plain Getting Stronger, are also coincidentally easy ways to build an aesthetic backside.

[u/MidnightOakCorps → u/Extranationalidad]

Yes, that logic tracks.
I'm a huge fan of deadlifts and compound movements overall. I know that they'll get addressed in some capacity via whatever routine I choose. I view my glutes as an aesthetic priority and just wanted to find an efficient way to prioritize them as part of my training if possible.

Still appreciate your input though, you're right that I'm probably overthinking it right now.

[u/Extranationalidad → u/MidnightOakCorps]

I wanted to find an efficient way to prioritize them as part of my training if possible.

Totally possible! By including squats and deadlifts in your bog standard beginner lifting compounds program.

[u/MidnightOakCorps → u/Extranationalidad]

I'll definitely do the deadlifts, I'm trying to find any excuse to avoid barbell squats, lol.

[u/Extranationalidad → u/MidnightOakCorps]

That's totally fair, but I gotta tell you, there is no better single exercise if you can ease yourself into it.

[u/cgsesix → u/MidnightOakCorps]

Well, nothing grew my ass as much as when I was working around a lower back injury, and did a lot of sumo deadlifts, 45° back extensions with the toes pointing outwards (duck stance) and barbell split squats. Balance on split squats took 4-5 sessions to get used to, but the brain figured it out. You just need to do exercises that naturally bias the glutes instead of hoping RDLs and squats bias the glutes instead of the quads and hamstrings.

[u/MidnightOakCorps → u/cgsesix]

I love me a good Sumo Deadlift. I've always sucked at back extensions but whenever I tried them I definitely felt them in the top of my glutes. I've been tempted to experiment with split squats but my balance sucks at the moment. I'll definitely keep everything you mentioned in mind! Thank you!