When combined with sound nutrition, I would argue that this program is equally effective at burning fat since these routines are brutal in terms of revving up the metabolic rate. Some people would rightfully point out that this is a lot of volume for the glutes, but trust me, they can handle it. Double band hip thrust 3 x 20 (band around knees and band over the hips).Pendulum quadruped hip extension 2 x 10.Walking lunge 2 x 50 (total steps, so 25 per leg) Barbell hip thrust pyramid 1 x 10, 1 x 8, 1 x 6, 1 x 15.By the way, this is the type of system Kellie, and I use with Strong Curves and also with Getting Glutes. I train female powerlifters differently, which I’ll outline below. Keep in mind that I train mostly women whose primary goal is to build their glutes. I realize that most of my readers don’t have access to all of the equipment I have in my garage gym, but I didn’t want to compromise my ideal program. Later in the article, I’ll stick to more common exercises. I have posted most of the exercises listed below on my Instagram channel at some point in time, and I have many detailed explanations on my YouTube channel too. I’m going to give you a sample four day glute training program that I’d give someone who trained with me at my gym – The Glute Lab. Bret’s Preference: Full Body TrainingĪs I mentioned earlier, I love my total body training routines. Below I will provide some tips and examples to satisfy a wide variety of lifters. I happen to like total body training for myself and most of my clients, but there are ways to make each training template highly effective for glute building. Some lifters train for purely aesthetics/physique purposes, while others have the strength (powerlifting) or athletic goals in mind. Some of my readers inevitably adhere to body part split routines, while others stick to lower/upper splits, push-pull splits, or total body training protocols. This isn’t as easy as it seems since the design of each training session depends on many factors, including the goal of the lifter, the training split, training frequency, equipment availability, and more. For this reason, I’ve compiled a series of exercises that will not only fortify your glutes, quads, hamstrings, and calves, but also solidify your foundation for many years to come.In efforts to help the readers of my blog more effectively train their glutes, I thought I’d shed some light on program design tactics for glute building. A weak or undeveloped lower body will not be able to provide you with the strength and durability you need to lead a productive lifestyle. Therefore, the same conformity should be applied to the human body. Engineers will tell you that the strength of a structure lies in its foundation. That’s because research shows your body goes into a “building state” after a 40- to 45-minute session.īut any fit guy knows you can’t neglect your legs. When it comes to how long you should dedicate to each body part, 45 minutes may be the ticket. How it worksīody part-specific routines are great for guys with specific strength- and muscle-building goals. This 45-minute workout will hit all the major muscle groups in your legs (the glutes, quads, hamstrings, and calves) to build mass and sharpen defintion-regardless of what time of year it is. But let’s be honest, you want to maintain the muscle definition in your legs all year round-whether you’re wearing a pair of swim trunks or the perfect pair of denim jeans. Nothing says “I hit the gym hard” like a set of ridiculously sculpted quads and calves-especially during beach season.
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