Monday 1 July 05:57 PM
🍑 The single biggest muscle in the human body is the gluteus maximus, or the buttocks. This muscle helps keep the torso erect.
This goes for both men and women with the help from @bretcontreras1 aka the glute guy.
There are many ways to achieve a solid glute workout, but here’s a really good system.
First, pick an exercise that’s conducive to going heavy on (usually a compound glute movement) and do a few sets to failure in a lower rep range. You might stick with this same movement for a few weeks, trying to beat your records each time. The goal here is progressive overload.
Next, pick a couple of exercises that you don’t go quite as hard on. Hit these for moderate rep ranges and switch them up each week. Here your aim is to feel the glutes working during the movement and to use pristine form. Goal for these is to achieve a strong mind muscle connection.
Last, pick an exercise that finishes off your glutes and gives them a solid burn. You may choose to superset these with another movement or to incorporate an advanced method like a dropset, but the main goal here is to achieve a pump in the glutes. You’re not going to complete, utter failure, just til the burn becomes hard to tolerate.
This system would actually work great for any muscle group, but hey I’m the Glute Guy after all. Do this 2-3 times per week and now we’re talkin’. This fits in well with my Rule of Thirds system for glutes that I posted in February of 2018. It’s better to set up programs on a monthly basis rather than a daily basis, but I’ll save that for a future post.
FYI, a straddle lift is a blend between a squat and deadlift and is done while standing on a deficit using a loading pin, BC T-Bell, or lever system. XR stands for extra range. There are obviously many additional great exercise options I failed to include due to limited space.
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