Given the glutes’ lack of use during our day-to-day life, Seinor suggests working them every time you are in the gym – either in isolation or as part of your leg training or full body workout of that day.
“My girls are also instructed to complete sets of glute bridges every night before bed,” says Seinor. “If you don’t use it, you lose it. But also be sure to listen to your body and never overdo it.”
Seinor suggests varying your training to ensure all areas of the glute muscle are hit during exercise.
“There is no ideal training protocol for glute development, as they contain both fast- and slow-twitch muscle fibres. Developing both types requires a variety of training intensities, including low reps and heavier weights, and high repetitions with lighter weights,” says Seinor. “The glutes are a major muscle group in the body, so don’t be afraid to set the weight high.”
And on the ‘ass-to-grass’ debate, Seinor says to keep squatting low.
“Partial-range training has its benefits, but when it comes to gluteal development, you should perform exercises throughout a full range of motion,” she says.
“If exercises such as back squats, deadlifts, split squats and step-ups are executed with limited range, it could create structural imbalances that can adversely affect posture and athletic performance.”
Her sessions are all individual but her methods strongly follow that of Charles Poliquin. Feel free to add this to your training regime either as a whole program or worked in with your other exercises.
Rotate Day 1 and 2 throughout the week so you are completing it five to six times.
A) Wide Stance Squats
5 sets of 6 to 10 reps with a tempo of 4010. 3-minute rest between sets.
B) Reverse Hypers
3 sets of 10 to 12 reps with a tempo of 20X0. 2-minute rest between sets.
C) 45-degree back extension
2 sets of 20 to 25 reps with a tempo of 10X0. 1-minute rest between sets.
A) Paused rack pulls in rack
5 sets of 6 to 8 reps with a tempo of 22X0. 3-minute rest between sets.
B) Drop lunges with weight
3 sets of 8 to 10 reps with a tempo of 2010. 2-minute rest between sets.
C) Romanian Deadlifts
3 sets of 12 to 15 reps, tempo 3010. 1-minute rest between sets
Tip: ‘X’ refers to exploding from the bottom of the movement to the top of the movement, as quickly as possible.
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