Progress in Glute Training: It’s Not Always What You’d Expect (But It’s Still Progress)

Today’s article is an incredible guestblog from Emily. I’m sure there are many others out there who have experienced similar results. You’ve implemented my advice and have gained tremendous glute strength and function, yet your glutes haven’t changed much in shape and size. Here’s Emily’s outlook (you gotta love the detailed graphs too!):   

Progress in Glute Training: It’s Not Always What You’d Expect (But It’s Still Progress)
By Emily

Six months ago I was at a pretty good place with my fitness.  I could do 10 pull-ups.  I could bench press my body weight.  I could run every stair in the Harvard stadium in under 20 minutes.

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December Strength & Conditioning Research Questions

Hi fitness folks! Do you know the answer to the December strength & conditioning research review questions? If not, you ought to subscribe to our research review service. HERE is the link in case you’re not yet subscribed.

November’s PDF will be sent out on Sunday so make sure you’re subscribed if you want to receive it. We also have back issues available for purchase HERE. If you’re new to S&C Research, you might wish to buy the last few and get caught up, or buy our Background Product to build a good foundation. Below is the list of questions we tackle in our review this month.

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December Research Round-Up: the HRV Edition

Every month, Chris and I write the monthly Strength and Conditioning Research review service. The December edition comes out in a few days and the overall theme is Heart Rate Variability (HRV). Here is a preview that Chris has written:

What is Heart Rate Variability?

Heart Rate Variability (HRV) is a method for assessing autonomic nervous system activity, as well as for assessing the build-up of fatigue, functional and non-functional overreaching conditions and overtraining syndrome.

There are various ways in which HRV can be measured. HRV measurements are generally divided into time domain methods, frequency domain methods and non-linear methods.

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The Glute Guy’s Secrets: The Art of Glute Building Part III – Practical Solutions

This is the final part of the 3-part series. In part I, I discussed what I do during the first session with a client. In part II, I discussed programming considerations. In this article (part III), I will share practical tips for alleviating discomfort and preventing “battle scars” associated with glute bridging and hip thrusting.

Since Kellie Davis and I wrote Strong Curves, I’ve noticed a huge increase in the number of pictures, videos, and comments pertaining to barbell glute bridges and hip thrusts on various social media sites. From time to time, I see women who proudly show off the “battle scars” (bruises and scrapes) that they earned while doing heavy glute work. However, these nuisances, along with other injuries, need not occur. One can easily bridge and thrust away comfortably as long as proper precautions are taken and special attention to form is given. Below are solutions to common heavy glute training problems.

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