The Glute Workout (MOST EFFECTIVE)
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Date: 2022-12-09
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Comments and reviews: 14
miztergray
I ve been doing this for awhile, now. (the resting 15 secs or less) specially because I only use resistance bands.
Pros of only resting 15 secs or less:
-I cut my workout time by 40%.
- I m able to incorporate more exercises.
-I saw the results within weeks.
Cons:
- Even though my muscles are tired and fatigued, mentally I feel like I didn t do enough because it took me half the time to train (key word here is mentally, not physically. Physically, I m exhausted. Once you past this mental challenge, like I did, you will be fine more than fine.
For me, this training method REALLY works.
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I ve been doing this for awhile, now. (the resting 15 secs or less) specially because I only use resistance bands.
Pros of only resting 15 secs or less:
-I cut my workout time by 40%.
- I m able to incorporate more exercises.
-I saw the results within weeks.
Cons:
- Even though my muscles are tired and fatigued, mentally I feel like I didn t do enough because it took me half the time to train (key word here is mentally, not physically. Physically, I m exhausted. Once you past this mental challenge, like I did, you will be fine more than fine.
For me, this training method REALLY works.
reply
Daniel
Jeff, I find it extremely helpful to be able to do short, effective and targeted workouts, especially if you are on a busy schedule!
In my case, your programs with limited equipment, that is, just bodyweight, just dumbbells or just bands are very convenient for training at home or when traveling.
Maybe you could do some scalable program with limited equipment, for instance, being bodyweight movements the core of the program and adding DBs or bands to the exercises once they're mastered in order to progressively overload.
Thank you as always for the inspiration
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Jeff, I find it extremely helpful to be able to do short, effective and targeted workouts, especially if you are on a busy schedule!
In my case, your programs with limited equipment, that is, just bodyweight, just dumbbells or just bands are very convenient for training at home or when traveling.
Maybe you could do some scalable program with limited equipment, for instance, being bodyweight movements the core of the program and adding DBs or bands to the exercises once they're mastered in order to progressively overload.
Thank you as always for the inspiration
reply
Jeff
Q&A: Can these effective reps workouts be incorporated into an existing split? For example, I do a five-day upper/lower/P/P/L split depending on my schedule, with each workout lasting about an hour. I would love to use these principles while working multiple muscle groups instead of focusing just on chest day, back day, etc.
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Q&A: Can these effective reps workouts be incorporated into an existing split? For example, I do a five-day upper/lower/P/P/L split depending on my schedule, with each workout lasting about an hour. I would love to use these principles while working multiple muscle groups instead of focusing just on chest day, back day, etc.
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DaxXx988
Love this series, but I was hoping for a full legs workout, rather than just glutes - to complete the full body in 5 days. :(
Here's my own though, which I devised myself while I was waiting (next to other 4 body parts):
20x squat
20x RDL
20x leg extensions
20x calf raise
20x DB lunges
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Love this series, but I was hoping for a full legs workout, rather than just glutes - to complete the full body in 5 days. :(
Here's my own though, which I devised myself while I was waiting (next to other 4 body parts):
20x squat
20x RDL
20x leg extensions
20x calf raise
20x DB lunges
reply
David
Jeff, for all of the 100 series of exercises, how does one progress the progressive overload? If we do the 100 series of exercises once, the next workout do we add more effective reps (more than 20 effective reps? In theory, how does one progress when using this effective rep style of training? Thank you.
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Jeff, for all of the 100 series of exercises, how does one progress the progressive overload? If we do the 100 series of exercises once, the next workout do we add more effective reps (more than 20 effective reps? In theory, how does one progress when using this effective rep style of training? Thank you.
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sport
Please help! So for the first exercise we're to do 12 ignition reps, rest for 15 seconds and then do the 20 effective reps. Now, if you don't get 20 effective reps in one set and need to rest, do you have to do the 12 ignition reps again before you finish the 20 effective reps?
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Please help! So for the first exercise we're to do 12 ignition reps, rest for 15 seconds and then do the 20 effective reps. Now, if you don't get 20 effective reps in one set and need to rest, do you have to do the 12 ignition reps again before you finish the 20 effective reps?
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John
I have a long body, my arms don't reach to down below my junk, so the cable pullthrew requires me to bend over forward a lot, and the whole thing becomes tricky and uncomfortable in the extreme. No way I can pull the cable to an upright position without it wrecking me.
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I have a long body, my arms don't reach to down below my junk, so the cable pullthrew requires me to bend over forward a lot, and the whole thing becomes tricky and uncomfortable in the extreme. No way I can pull the cable to an upright position without it wrecking me.
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WOLVERINE
My girlfriend once showed me the secret to her perfect looking booty, well I mean glutes of course. BICYCLING(Non-seated that is) And it works other muscles at the same time INSANE
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My girlfriend once showed me the secret to her perfect looking booty, well I mean glutes of course. BICYCLING(Non-seated that is) And it works other muscles at the same time INSANE
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Nebraskadorian
You should make a video on torn hip labrum s, I miss being able to follow along with your content. I still need to see a physical therapist, I m not able to workout anymore.
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You should make a video on torn hip labrum s, I miss being able to follow along with your content. I still need to see a physical therapist, I m not able to workout anymore.
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Chris
There is no way that having good glutes is worth doing that pull-through exercise. I saw a guy doing that at the gym today and thought for sure somebody was going to call security.
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There is no way that having good glutes is worth doing that pull-through exercise. I saw a guy doing that at the gym today and thought for sure somebody was going to call security.
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Colin
Jeff, I m a little confused, does that first set of 12 count towards our 20 effective reps? Or do we perform 12 reps, and then an additional 12 effective reps per exercise? Thanks!
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Jeff, I m a little confused, does that first set of 12 count towards our 20 effective reps? Or do we perform 12 reps, and then an additional 12 effective reps per exercise? Thanks!
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Luke
Thanks for another great vid Jeff! Just finished your best to worst series and was pretty sad there's no video on quads in it, I think a lot of people would like one myself included
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Thanks for another great vid Jeff! Just finished your best to worst series and was pretty sad there's no video on quads in it, I think a lot of people would like one myself included
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Mike
For a guy whom always preaches no leaks in the kinetic chain why do you wear shoes with raised heels and cushioned souls. Wouldn't barefoot style training shoes be more beneficial?
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For a guy whom always preaches no leaks in the kinetic chain why do you wear shoes with raised heels and cushioned souls. Wouldn't barefoot style training shoes be more beneficial?
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Ethan
It's cool to see you add a glute workout to the 100 series. Could you do one for forearms, too? Many people say that forearms are often the most neglected body part in training.
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It's cool to see you add a glute workout to the 100 series. Could you do one for forearms, too? Many people say that forearms are often the most neglected body part in training.
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