![]() Push ups: 3 x AMRAP (as many reps as possible)ĭumbbell lateral raises or cable lateral raises: 3 x 10-12 Seated hip abduction machine or band seated hip abduction: 3 x 20-30īarbell incline press or dumbbell incline press: 3 x 6-8īarbell military press or seated shoulder press: 3 x 8-12 Maybe the various sessions look like this:īarbell hip thrust or barbell glute bridge: 3 x 8-12īutt blaster machine or cable glute kickback: 3 x 10-15īodyweight back extension or bodyweight reverse hyper: 3 x 20-30Ĭable standing hip abduction or lateral band walk: 3 x 10-20 Let’s assume that this lifter trains out of a common commercial gym. This way, the glutes are hit effectively on all 3 lower body days. For example, the lifter could train glutes on Monday, chest/shoulders/triceps on Tuesday, quads on Wednesday, back/rear delts/biceps on Thursday, and hammies on Friday. This lifter might benefit from straying from the norm and training lower body three times per week and upper body twice or three times. Let’s consider the lifter that prefers bodypart split training but is severely lacking in glute development. Justine Munro ( Facebook, Instagram) Tips for Bodybuilders that Stick to Bodypart SplitsĮvery bodybuilder has his or her own unique routine, but the vast majority of them adhere to bodypart splits. But not everyone wants to train in this manner, especially men who desire more isolation movements for their upper bodies, so let’s move on to other popular forms of training. This routine will deliver what I believe to be the optimal amount of mechanical tension, metabolic stress, and muscle damage to the glutes (see HERE for an explanation of these terms). The program is centered around hip thrusts, which is what I think builds glutes the best, but it contains a ton of variety to hit the upper and lower fibers with high reps, medium reps, and low reps. This is how I go about building glutes, and it’s why I see such great results with my clients.īut make no mistake about it, my clients also tend to develop great upper body strength and development simply because they’re performing compound pressing and pulling movements four days per week. 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. Walking lunge 2 x 50 (total steps, so 25 per leg)ĭouble band hip thrust 3 x 20 (band around knees and band over the hips) By the way, this is the type of system Kellie and I use with Strong Curves and also with Get Glutes.īarbell hip thrust pyramid 1 x 10, 1 x 8, 1 x 6, 1 x 15 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. Glute focused leg press full#All right, all right! Bret’s Preference: Full Body TrainingĪs I mentioned earlier, I love my total body training routines. ![]()
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