Glute training

yourdeadwright

Hey folks
The other half has turned intop a bit of a gym rat lately and she's loving it but she reckons she is having trouble seeing any changes in her glute area, So i was just wondering if the below routine she does it good or not so good and should she change it or just stick with it and be patiant ,Any recommendations thanks

SQUATS ,
8REPS X 5 SETS 40 KG

LEG PRESS
10 REPS X 5 SETS 67 KG

LEG EXSTENISON,
10 REPS X 4 SETS

STRAIGHT LEG DEAD LIFTS
10 REPS X 3SETS

DEAD LIFTS
10 REPS X 3SET

WEIGHTED DONKEY KICKS
12 REPS X 3

LuckyLloyd

Focus on the squats and deadifts and adding weight to the bar regularly. She can rest assured that if she:

- squats heavy;
- eats well and adequately;
- sleeps well and allows time to recover between each workout;

She will make the progress she desires. It may sound counter intuitive, but less is more in so far as a couple of exercises done hard and progressively is better than more movements done without any weight added. And recovering properly between each workout is a very important aspect of making progress.

papu

Glute Ham Raise.
Bulgarian Split Squats

Would probably work the whole posterior chain better than leg press and leg extensions

Blacktie.

papu wrote: »

Bulgarian Split Squats

O bulgarians. The pain. Nothing hit my glutes like them when I started going heavy with them.

papu

Blacktie. wrote: »

O bulgarians. The pain. Nothing hit my glutes like them when I started going heavy with them.

Superset with bulgarian split squat jumps ,that will build a mighty Rump

Blacktie.

papu wrote: »

Superset with bulgarian split squat jumps ,that will build a mighty Rump

Haha nice rhyme. Though I can imagine the disaster trying to jump with bulgarians!

yourdeadwright

As always very helpful folks

Thanks

Sangre

Blacktie. wrote: »

O bulgarians. The pain. Nothing hit my glutes like them when I started going heavy with them.

Elevate your front foot on this for a great ROM.

Lately, I find reverse barbell lunges great for hitting glutes.

colman1212

Nothing hits my glutes like walking lunges.
Seriously, I never really get sore glutes from training but the day after heavy walking lunges, they are torn to pieces.
Give it a go.

size5

Perhaps the Glute is not firing in the first place. Would advise to

(a) stretch out the Hip flexors and quads start of workout.

(b) Hip thrusts of a bench should incur better glute activation

(c) follow with exercises other posters prescribed.

yourdeadwright

Hey folks
On the walking lounges how many steps would you take or basicaly how far would u walk ?

THanks for the help

conzy

+1 For walking lunges

I have noticed that heavy unilateral leg movements put more load on my body than anything else. After the last rep of a set of heavy step ups or walking lunges my HR is 180+ and I sweat like a dyslexic on countdown

yourdeadwright wrote: »

Hey folks
On the walking lounges how many steps would you take or basicaly how far would u walk ?

THanks for the help

What I have been doing is 3 sets of 12 steps (6 per leg)
Then aim for 3 sets of 14 steps
Then 3 sets of 16 steps

Then increase the weight and drop the reps and repeat the process.

colman1212

Yeah I'll usually do 10 steps out and then 10 steps back.
Form is everything so, Chest out, shoulders back and get a good stretch. Do them controlled, don't go banging your knee of the ground on every rep but make sure you get depth. Great exercise as I've always found it hard to train glutes prior to doing these.

LuckyLloyd

I'm confused by the 'hard to train glutes' comments. Do people not find progressive squatting and deadlifting to do the trick? Cause my ass has always benefited from same!!