04/07/2022
Build Your B***y 🍑🤓
Training smart is paramount when it comes to exercise selection and frequency of training...
Different exercises load the glutes in different directions, which relates to your body positioning & the ways in which the resistance effects the muscle.
HORIZONTAL LOADING 🏋🏽♀️
Horizontal loading has the most emphasis on the glutes when we are in hip extension. Focus on your control and tempo, time under tension is paramount when it comes to building lean muscle tissue.
When performing a horizontal loading movement we want to focus on strength and burn out. 🔥
For example, BB Hip Thrust 6-8 reps (strength), reverse hyper 12-15 reps (burn). We want to look at training with horizontal loading exercises at least 3 times per week for max growth potential.
FREOUENCY: 3-4 x per week
FOCUS: SQUEEZE/BURN
REP RANGE: 6-20.
REST 1-2 DAYS
LATERAL LOADING 💪🏽
Lateral loading exercises are typically used to isolate and shape the Upper/Outer portions of our Glutes or the "Shelf" as some may call it & used with higher rep ranges.
These get a lot of glute activation with very little muscle damage, so you can go for gold with these bad boys, especially banded variations.
We still want to get strong but our main focus is squeezing and our mind to muscle connection.
FREQUENCY: 3-4 x per week
FOCUS: SQUEEZE/BURN
REP RANGE: 15-25.
REST: 1-2 DAYS
VERTICAL LOADING 🥵
Different exercises load the Glutes in different directions, which relates to your body positioning & the ways in which the resistance is affecting tension throughout your glutes. Amazing exercises to get stronger on, but you typically won't FEEL the Glutes as much when performing the movement.
Vertical loading movements however, you will start to feel it in your glutes the next few days after training. Reason being vertical loading can create more muscle damage to our glutes, requiring more recovery.
Performing a vertical loading movement we get the most out of the exercise when in hip flexion, for example the bottom of a squat.
This is where the glutes is in its most stretched position.
FREQUENCY: 1-3 x per week
FOCUS: STRETCH/TEAR
REP RANGE: 1-15.
REST: 2-4 Days 👌🏽
