How to Target Muscles With Specific Exercises


Trying to target that specific trouble area? This Shred2Fit, Targeted Muscle Training series is for you! These 30 minute TMT workouts are geared to do one thing….quickly pack on dense fat free sexy muscle!  The first program in this series will will target the development of your Glutes. This is a complete 30 day program focusing on the gluteal muscles a group of three muscles which make up the buttocks: the gluteus maximus, gluteus medius and gluteus minimus. The three muscles originate from the ilium and sacrum and insert on the femur.

This is a complete program using the best exercises for specific muscle development.

We are always getting asked by people, "what exercise works this area" or "what can I do for this" or "what works best for this part of the muscle". Inherently everyone from the couch potato to the professional bodybuilder has at least one area of their body that they want to target or improve upon.

Even if perhaps you were content with your aesthetics and physical proportions—wouldn't it be nice, or even educational, to know specifically what muscles are being emphasized with certain exercises or what exercises are better suited to target a specific muscle or muscle group?

Even qualified personal trainers sometimes have a tough time remembering all of this information.

To us (and apparently many others we've talked to) it's a no-brainer to imagine just how useful and invaluable it would be to have all of this scientifically based information in one intense workout program laid out easily for you.

From our research efforts, we've unfortunately realized that this type of information is not only scattered all over the place, but depending on what sources you seek, the information may be contraindicative. So we've decided to start this series because it’s what many of you have requested. Once and for all to compile a painstakingly comprehensive list of exercise programs that work best for specific muscle groups, individual muscles or specific areas of individual muscles.

This information has been compiled from various kinesiology and exercise physiology textbooks as well as other credible materials.

It is important to note that spot reduction or losing fat in only one area of your body is impossible, these exercises in this first installment of this series are meant to target specific muscles not fat at specific areas.

It is also important to keep in mind that it is impossible to contract only one portion of a muscle—a muscle contracts entirely. But, priority or greater amount of involvement can happen to specific muscle fibers of the muscle.

For example; during the incline bench press the pectoralis major (the main chest muscle) contracts entirely, but because you are on an incline the force from the weight is not distributed evenly across the chest and therefore the fibers of the upper "pec" are working hardest. Therefore, this exercise is performed in order to prioritize and build the upper portion of the chest.

Ever tried to remember which exercises are best for building certain muscles? We still have to check out some of the finer points at times. Once you start doing this in detail it can get a little tricky because there are many small muscles, and even the target muscles have helper muscles (synergists) and stabilizer muscles that get involved as well.

Leg day” isn’t just for gym rats and athletes – it’s an effective workout regimen called muscle targeting that has ample health benefits for all levels of fitness.

Muscle targeting is exactly what it sounds like – isolating and targeting a specific muscle group to make it stronger and more defined.

For fitness enthusiasts, muscle targeting improves muscular strength, increases lean muscle mass and density, and improves muscular endurance.


This 30-Day Booty Building Program contains effective exercises that target all angles of the glutes leaving you with a firm, lifted booty. I think that it’s safe to say that most ladies would love to have a perky, firm and round booty. Some of us are born with genetically larger bottoms, while others aren’t as lucky. We have good news! Following this TMT, “Booty Building – 30 Day Program” will get you some seriously stunning results. With it, you can lift, firm and build the booty of your dreams.


30 Day Booty-Building Program Key Points:

There are a few key components to building muscle that we'd like to address before we get into the actual workouts. There’s more to building and toning muscle than just working out. Nutrition is a substantial part of it. Notice that we didn’t say “diet”. When your goal is to firm and build, you need to properly fuel your muscles. Not eating enough will not only slow the process down, but it will also stall your metabolism forcing your body to hold onto excess fat.


Proper Nutritional Fuel:

1. You need to eat enough protein! A standard recommendation for muscular growth is to eat one gram of protein for every pound of bodyweight. For example, if you weigh 120 pounds, you need to get around 120 grams of protein per day. Some good sources of protein are lean meats, eggs, greek yogurt and protein supplements/shakes. The easiest way to make sure you can do this is to eat protein at every meal. For instance, if you eat 6 meals a day, try to get 20 grams of protein with each meal.

2. A large portion of dietary fat comes from your protein sources (salmon, eggs, nuts). Healthy fats will help you stay fuller longer, aiding in fat loss while the protein works to build and tone.

3. Another crucial element to building a booty is making sure you refuel, post-workout. Most muscle growth takes place after the workout is finished. This, of course, means getting another serving of protein, but it also requires a healthy dose of nutrient-dense carbohydrates. A few examples would be whole grain bread, brown rice, sweet potatoes and most fruits/veggies. 


Training Points:

We want your form to be on point because in order to build a perky, round butt you’re going to need to lift heavier weight than you’re probably used to. Lifting heavier weight puts your muscles under tension that they’re not familiar with which forces them to grow.

I know that you may be thinking… “Won’t lifting heavy weight make me look bulky?” We know that this is a fear that many women, including some of our own clients, struggle with. Lifting heavier weight will NOT make you bulky. The female body cannot naturally, on it’s own, produce enough testosterone to make you overly muscular. Lifting heavier weight will, however, give your booty a natural lift as well as make it firmer and more shapely. Sound good? The key to TMT workouts is that they must be brief, intense and they must be progressed from exercise to exercise in a specific sequence. We’ve been putting ourselves and our small group clients through the paces to design these workouts, and it’s literally taken us months to make sure we were 100% happy with the results.  



This is more than just a workout plan. This is a complete step-by-step 30-day system. You instantly get access to your daily workouts, featuring science-backed exercises for optimal results and a step-by-step meal plan. 


A Barbell, set of dumbbells, resistance bands, are all you’ll need.


You will get an exact workout schedule with weekly workouts broken down to the exact set, rep and rest period required to produce the best muscle gain and fat loss results


Definitely! In fact, we have many plant based dieters who have followed our programs and meal plan and found it to be one of the most flexible to their lifestyle. Since the plans aren’t rigid, you will find it easy to swap in your favorite plant based alternatives without skipping a beat.


Your program will be emailed so every one of your workouts can be accessed through your phone, computer or tablet wherever you are…whenever you want! Simplicity and easy access are key to the success of our Shred2Fit programs.