Back To The Gym?
Training Made Simple: Glutes
Gyms have either started re-opening or soon will, and some of us will have decided to go to the gym for the first time after being cooped up in lockdown conditions. Others will be returning to a long pursuit of greater fitness after a frustrating hiatus from training. You might be wondering if a fresh start is in order. And if so, where to begin?
I’ve written a series of guides to train with you in mind, with each one essentially being the TL:DR walkthrough. This one focuses specifically on training your glutes, what to do, how much to do, how often, and where to begin. I hope it helps!
That’s the bare-bones basics of what you need to do in order to develop your glutes either for athletic performance or aesthetic reasons. Stick within these guidelines, bearing in mind the below further details, and you can’t really go wrong.
These guidelines assume your training includes heavy hip hinge training, leg training, and chest training covered in the forth quad, hamstring, and chest training guidelines. These recommendations are for direct glute work.
The truth is you don’t need to do direct glute work to maintain current muscle size or get bigger glutes when you are doing the amount of compound lifting you should be doing to develop strength or size in your legs and back. But maximizing glute growth is a legitimate goal of many people, and those people will benefit most from relatively infrequent and heavy training. High rep sets and past failure training don’t do a lot for the glutes as they are involved in so many other exercises they are already getting a ton of low-intensity volume indirectly.
I have some recommendations for glute exercises to choose from for you below:
I hope that helps. If you want to talk about glute training, I’m more than happy to chat with you- just DM me on Instagram and ask me any questions you might have.
If you’re interested in online coaching or personal training, you can hit me up here