Fitness funda! How to Get a great rear view

Most women think they have to do 20–30 reps of each exercise to see results. But if your goal is to build more muscle, that's the wrong approach. When you do those long sets, you're building endurance fibers and not stimulating your muscles to grow. It's better to go at a higher intensity and use a bigger weight but do only 8–15 reps. You can do tons of squats and lunges, but if you don't increase your weight, you'll plateau.