Category Archives: Glute Training

Strength Creates Curves

Shelly

Shelley has been a Get Glutes member for over a year and a half. When she first started, she wasn’t very happy with her physique.

Can you imagine how she would have felt if someone informed her that in a year and a half, she would gain 4-5 more pounds of body weight? She would have been pissed off for sure. As it turns out, that’s exactly what happened. And what if she’d been told that she would work her butt off in the gym for 18 straight months, but then been shown the following graph that charted her changes in measurements?

Again, she would have been highly discouraged. But this is exactly how it went down. Shelley busted her butt in the weight room for 18 months, and the weight on the scale didn’t budge (it actually went up 4-5 lbs), and her measurements didn’t change to much degree.

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The Effect of Daily Glute Activation Workouts on Maximal Strength Retention

Solely training the glutes has an interesting effect on maximal strength retention. Nine years ago, strength coach Charles Poliquin relayed an anecdote where an Olympic lifter with knee problems increased his snatch strength by only performing lumberjacks (a glute exercise that is similar to a kettlebell swing, shown below) in THIS T-Nation article.

Last year, I mentioned HERE how my client Sammie hadn’t touched a weight in six months except for regularly performing 185-lb hip thrusts (fairly light for her), and upon her first workout back she managed to set PRs in her squat and deadlift (175 lb squat and 225 lb deadlift). Last year, I also mentioned HERE how hip thrusts led to the maintenance of glute size with my girlfriend Diana despite dropping out squats, deadlifts, and other movements. Recently, I wrote about daily glute activation workouts HERE. Over the past few months, my girlfriend Diana has relied on high rep, high density glute training multiple times per week since she hasn’t had access to a gym.

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Squats and Deadlifts Aren’t Panning Out the Way I Hoped

Hey, Bret, I have been your blog fan for a while and incorporated a lot from your advice in my training routine. However, I encountered a very severe problem in my training that is now making me lose the will to continue regular trainings since everything seems wrong.

I had lean legs and small, weak glutes. I was working out almost a year to achieve better physique, using mostly squats, different styles of lunges, deadlifts etc., body pump classes and total body workouts following my trainer’s advice, I wasn’t aiming for the huge booty, just a firmer, slightly more developed one. But it seems that only my legs were firing up. Upper glute is completely underdeveloped no matter what I do. Now I ended up with a really big hamstring muscle, quads developed as well, but glute is now even more ‘eaten’ in this muscle domination. I developed more severe case of anterior pelvic tilt now since i stopped training. I start again, then I get upset after feeling the pain only in my hamstrings after glute exercises even if I concentrate as much as I can on activation. So, bulked legs and no glute improvement. You maybe understand my disappointment and frustration after all the hard work. It’s impossible to find even jeans that fit me now. I am 56 kg, 172 cm, and I am all firm in my upper body, bulked in legs and weak in glute and lower back. Not the look I was aiming for.

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All About Back Extensions

Here’s an extensive video on back extensions. In this video, I discuss:

  • Proper set up
  • How to target the erectors (if that’s the goal)
  • Ways to increase glute activation (and feel it less in the back)
  • How to modify if the back of the knees are hurting
  • Cues
  • Progressions (prisoner, single leg, dumbbell, band, chain, band plus chain)
  • A simple protocol for glute building

I would like my readers to experiment with a new protocol I’ve been using on myself and with my clients. Although I can do 30 reps with the 100-lb dumbbell, lately I’ve been sticking to just bodyweight. I focus on trying to target the glutes, and I make sure I use the glutes eccentrically while getting a full stretch at the bottom. I perform 3 sets of 20-30 reps (I’ve done 3 x 20, 3 x 25, and 1 x 30/1 x 25/1 x 20, but I haven’t yet done 3 x 30 – my clients can do this though) with only 45 seconds of rest in between sets. Holy glute burn! My clients love this as a finisher. It’s a very efficient way to increase metabolic stress and time under tension for the glutes at the end of the workout without imposing a penalty to the CNS and impairing recovery. So give this simple protocol a try and see what you think:

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