How To Build An Amazing Butt Advanced Glute Training Science Explained
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Date: 2019-11-06
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Comments and reviews: 9
Mr. GoodKat
I can't feel anything when working my left glute can someone please help? here's some things that may give a clue as to what's wrong. When I look at my butt from the side in the mirror it seems more prominent from the left side than the right. When I squeeze my left glute there is a little lump I can feel (using my finger) sticking out from the side of the cheek that isn't on my right. When I try to engage my left glute with running I get a feeling of discomfort and stiffness just under the cheek where my thigh connects to it and a pain (not a good muscular feeling pain) it starts to run along the line where my thigh meets my cheek, up all the way around until it's next to my testicles. (feels like an inner thigh tightness)If going to trust my hips forward from a hip hinge the second I start trusting my hips forward I feel a sensation at the top outside of the glute like a crackling feeling, feels like a guitar string being plucked something shifting, it doesn't feel good and doesn't happen on my right side. When I put my hand on my right glute and contract it, it feels like there is a muscle pulling upwards towards my back, when I try to contract that same muscle on my left I feel nothing sometimes it squeezing in from the side. When I try sprinting for my glutes my right calve seems to get the most of the workout. but my left glute seems to be more lifted than my right.
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I can't feel anything when working my left glute can someone please help? here's some things that may give a clue as to what's wrong. When I look at my butt from the side in the mirror it seems more prominent from the left side than the right. When I squeeze my left glute there is a little lump I can feel (using my finger) sticking out from the side of the cheek that isn't on my right. When I try to engage my left glute with running I get a feeling of discomfort and stiffness just under the cheek where my thigh connects to it and a pain (not a good muscular feeling pain) it starts to run along the line where my thigh meets my cheek, up all the way around until it's next to my testicles. (feels like an inner thigh tightness)If going to trust my hips forward from a hip hinge the second I start trusting my hips forward I feel a sensation at the top outside of the glute like a crackling feeling, feels like a guitar string being plucked something shifting, it doesn't feel good and doesn't happen on my right side. When I put my hand on my right glute and contract it, it feels like there is a muscle pulling upwards towards my back, when I try to contract that same muscle on my left I feel nothing sometimes it squeezing in from the side. When I try sprinting for my glutes my right calve seems to get the most of the workout. but my left glute seems to be more lifted than my right.
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Elier' Maxwell
Booty circuit -warmup Elevated double dumbbell deadlifts 60superman hold (2min)Squat turns (13squat jumps1 jump turn both direction full turn)Glute raises 60 each side OrSteps 60 each leg Superman hold (2 min)Laying clam (1 min each side )Fatal 4 -1. Single leg glute bridge 60/120 each leg2. Kick back from all 4s(60/120)3. Crab walks 60/1204. Side laying hip abuction 60/120 each side (In between )1. double Kettlebell squats on steps 302. Kettlebell bulgarian split squat 30 each leg 3. Superman exercise (on lift open & close legs reps)304. jump lunges 30-ExtrasBridges (weighted bars / weighted ball /kettlebell )60/12060 Bosu squats inside /outside (jump on top jump to outside squat)Back extension partner assist 60/120 Elevated double dumbbell deadlifts 60Reverse leg lifts (open/ close leg)60/120Bridges on the big ball 120 (5min)MachineGlute abduction machine till failure (5min)Helix 20 rev squat hold 10 rev stand (10Xboth direction)Standing Kickback glute go heavy till failure (2min each leg)Back extension Roman chair till failure 60Leg press till failure 60 (more than body weight)
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Booty circuit -warmup Elevated double dumbbell deadlifts 60superman hold (2min)Squat turns (13squat jumps1 jump turn both direction full turn)Glute raises 60 each side OrSteps 60 each leg Superman hold (2 min)Laying clam (1 min each side )Fatal 4 -1. Single leg glute bridge 60/120 each leg2. Kick back from all 4s(60/120)3. Crab walks 60/1204. Side laying hip abuction 60/120 each side (In between )1. double Kettlebell squats on steps 302. Kettlebell bulgarian split squat 30 each leg 3. Superman exercise (on lift open & close legs reps)304. jump lunges 30-ExtrasBridges (weighted bars / weighted ball /kettlebell )60/12060 Bosu squats inside /outside (jump on top jump to outside squat)Back extension partner assist 60/120 Elevated double dumbbell deadlifts 60Reverse leg lifts (open/ close leg)60/120Bridges on the big ball 120 (5min)MachineGlute abduction machine till failure (5min)Helix 20 rev squat hold 10 rev stand (10Xboth direction)Standing Kickback glute go heavy till failure (2min each leg)Back extension Roman chair till failure 60Leg press till failure 60 (more than body weight)
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David Scarlett
I can't believe I'm hearing that 2016 study (Fisher et al) being used to justify pre-workout activation training. That study took twelve untrained individuals and had them go home and perform a gluteus maximus isolation exercise for a week, and then compared their brain activity during glute exercises before and after the training. Unsurprisingly, they found that the subjects had developed a greater neurological ability to contract the gluteus maximus. (So basically just demonstrating that neurological adaptations to exercise exist) They did not test short term effects of such activation exercises on strength training exercises performed immediately afterwards, and they did not compare the effect of a week of these activation exercises to the effect of a week of glute-focused strength training. As such, it is a huge misrepresentation of this study to claim that it justifies glute activation exercises prior to a workout.
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I can't believe I'm hearing that 2016 study (Fisher et al) being used to justify pre-workout activation training. That study took twelve untrained individuals and had them go home and perform a gluteus maximus isolation exercise for a week, and then compared their brain activity during glute exercises before and after the training. Unsurprisingly, they found that the subjects had developed a greater neurological ability to contract the gluteus maximus. (So basically just demonstrating that neurological adaptations to exercise exist) They did not test short term effects of such activation exercises on strength training exercises performed immediately afterwards, and they did not compare the effect of a week of these activation exercises to the effect of a week of glute-focused strength training. As such, it is a huge misrepresentation of this study to claim that it justifies glute activation exercises prior to a workout.
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Alexandra Oanca
great video, Jeff I have a question regarding the training split. I understand well that different exercises take longer to recover but in the end they are all targetting and exerting the same muscle: so stretcher and activator on day 1 and then immediately afterwards activator on day 2? should not one wait 3-4 days before hitting again the glutes with a strechter, and 2-3 days with an activator? or maybe generally speaking strechter exercises seem to be good when one trains the glutes only 2 times per week, while activators seem better for hitting the glutes 3-4 times a week, but it seems to me that that there might be over-exertion of the glutes when one combines activators and stretchers exercises so close together.
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great video, Jeff I have a question regarding the training split. I understand well that different exercises take longer to recover but in the end they are all targetting and exerting the same muscle: so stretcher and activator on day 1 and then immediately afterwards activator on day 2? should not one wait 3-4 days before hitting again the glutes with a strechter, and 2-3 days with an activator? or maybe generally speaking strechter exercises seem to be good when one trains the glutes only 2 times per week, while activators seem better for hitting the glutes 3-4 times a week, but it seems to me that that there might be over-exertion of the glutes when one combines activators and stretchers exercises so close together.
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Aaiden Lagacy
1 of my goals in the gym is to build a bigger booty( as well as loose weight. heres a little back ground info. Im 5 foot and weigh about 160. SO needless to say im over weight for my height. I already have a decent siE butt but want to make it more rounder tighter and overall bigger. As well as loose about 40-50 pounds overall. My question is should i focus on loosing the weight first and then building muscle or should i be focusing on both? All these videos on youtube just have me very confused. And i need a straight answer LOL any one who can help me iam very appreciative.
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1 of my goals in the gym is to build a bigger booty( as well as loose weight. heres a little back ground info. Im 5 foot and weigh about 160. SO needless to say im over weight for my height. I already have a decent siE butt but want to make it more rounder tighter and overall bigger. As well as loose about 40-50 pounds overall. My question is should i focus on loosing the weight first and then building muscle or should i be focusing on both? All these videos on youtube just have me very confused. And i need a straight answer LOL any one who can help me iam very appreciative.
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Annelise Halafihi
Question on HipThrust for women: I do hip thrust on my leg day workouts and have come to do hip thrusts with 100kg. A friend of mine, told me that this is dangerous for women who have not yet given birth as it might damage their internal organs and take away chances of them getting pregnant and stuff. Sorry if this is a weird question, but I just wanted to know if this is true or not and would like some clarification on it from some professional trainers.
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Question on HipThrust for women: I do hip thrust on my leg day workouts and have come to do hip thrusts with 100kg. A friend of mine, told me that this is dangerous for women who have not yet given birth as it might damage their internal organs and take away chances of them getting pregnant and stuff. Sorry if this is a weird question, but I just wanted to know if this is true or not and would like some clarification on it from some professional trainers.
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Smon Ch
The most well thought out and informative glute video ever. Period. Usually, I always hear like, oh, do these exercises (squats, may be hip thrusts, more exercises) and results are mediocre. So thank you for such legit content. Props to you for putting it all together and props to the people running the scientific studies. That must have been so difficult
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The most well thought out and informative glute video ever. Period. Usually, I always hear like, oh, do these exercises (squats, may be hip thrusts, more exercises) and results are mediocre. So thank you for such legit content. Props to you for putting it all together and props to the people running the scientific studies. That must have been so difficult
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johnyvodka
3-4 days between squats? That's a load of shit Female weightlifters will do some form of squat everytime they train, some even squatting up to ten times per week as the snatch and C&J have a squat included and they have great legs and ass. Most studies are flawed and bias and I would prefer to look at the obvious evidence that's already there
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3-4 days between squats? That's a load of shit Female weightlifters will do some form of squat everytime they train, some even squatting up to ten times per week as the snatch and C&J have a squat included and they have great legs and ass. Most studies are flawed and bias and I would prefer to look at the obvious evidence that's already there
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Eduardo Ramirez
My gym has been bombarded by people doing hip thrusts all day, every day. As if it was invented in 2019. No matter what time I go, the smith machines as being used for hip thrusts, people removing the bars from the bench press sections to do their hip thrusts. Jeff's videos are great, as they contain actual research behind the workouts.
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My gym has been bombarded by people doing hip thrusts all day, every day. As if it was invented in 2019. No matter what time I go, the smith machines as being used for hip thrusts, people removing the bars from the bench press sections to do their hip thrusts. Jeff's videos are great, as they contain actual research behind the workouts.
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