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07-26-12, 06:58 PM | ||
Join Date: Apr 2002
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Quote:
http://www.t-nation.com/free_online_...glute_myth&cr= or this one? http://www.t-nation.com/free_online_...e_training&cr= Don't stop performing your squat, lunge, deadlift, and back extensions movements. Do these on your regular leg day and perform two weekly glute workouts on separate days. The workouts will be brief and won't get you very sore. Always begin each glute workout with a simple warm-up consisting of hip flexor stretches and a couple of bodyweight glute activation exercises. Phase One: Hip Flexor Flexibility and Glute Activation Perform two sets of hip flexor stretches for sixty-second static holds, progressing deeper into the stretch as time ensues. Pick two exercises and perform two sets of ten reps with a five-second isometric hold up top: Glute bridge Quadruped hip extension Bird dog Hip thrust Single-leg glute bridge Pick one exercise and perform two sets of ten reps with a five-second isometric hold up top: Lying abduction Clam Fire hydrant Phase Two: Glute Hypertrophy Now it's time to progress into more challenging exercises and start packing on some functional glute mass. Pick two exercises and perform two sets of ten to twenty reps: Barbell glute bridge Pendulum quadruped hip extension Single-leg hip thrust Weighted bird dog Pick one exercise and perform two sets of ten to twenty reps: Band standing abduction Band seated abduction Band external rotation Phase Three: Glute Strength At last, we've reached the maximum strength phase. By this time, you'll have developed a superior mind-muscle connection and will be able to maximize your glute activation through heavy strength training. Pick one exercise and perform four sets of five reps: Barbell hip thrust Bent-leg reverse hyper Bent-leg back extension Phase Four: Glute Power and Speed Finally, it's time to test out your new-found glute strength and increased locomotive capacity. During these sprint sessions, you'll notice increased gluteal recruitment while running, and you'll be able to hold the "sprint position" throughout the entire 100-meter race. Make sure to spend about twenty minutes warming up and progressively increase speed as the sets progress. Perform these workouts five days apart. On your first sprint session, work your way up to four 100-meter sprints at 80% max-speed. On your second sprint session, work your way up to two 100-meter sprints at 90% max-speed. On your third sprinting session, work your way up to one 100-meter sprint at 100% max-speed. Have a buddy bring a stop-watch and see if you can set a personal record. When you finish with these phases, you can simply mix together your own glute program based on equipment availability and individual exercise preference. After building up strength on these exercises, your workout will never feel right without having at least one maximum glute-strengthener in your routine. The days of just squatting and deadlifting are long gone. |
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07-27-12, 02:24 PM | ||
Join Date: Oct 2002
Location: South Jersey
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Quote:
The early phases, I followed to what I felt was their natural conclusion - that is, the point at which I felt as if I needed to add too many extraneous variables to get something out of the exercises. I took that as a sign to go on. So it was maybe 3, 4 weeks per phase, I think, on average. I was in no hurry. That said, you could probably go on with the glute strength phase indefinitely, but IMO the point isn't to do that, it's to put that strength to use, so I moved on. HTH.
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The Grim Reaper catches us all. But when he catches me the son-of-a-bitch is going to be hunched over, wheezing and gasping for breath! Certified Bulletproof Athlete |
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Tags |
body weight exercises, bret contreras, butt, clam, glute, glute activation, glute atrophy, glutes, gluteus medius, spongebob butt |
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