Keep a stronger hard frame of muscle could be tough without the right form and technique. Contracting, your muscles at end point helps harden muscle fibers along with heavy weight reps which also causes a myofibril muscle tear which swells the cell to allow it to stay bigger and harder for longer. So remember ladies so thing applies to the glutes.

After a vigourous workout the body loses energy and to replenish this we can gain our glucose and fructose back by eating a fruit high in sugar. Also it helps to stimulate muscle growth along with sufficient protein intake.