7 Common Glute Training Mistakes

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James Nash
6 years ago
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1 7 Common Glute Training Mistakes By Sean Flanagan and Rolando Real Disclaimer: The material and contents herein are intended for educational and informational purposes only and are not intended as medical advice. The information contained in this ebook should not be used to diagnose or treat any illness or health problem. If you have developed a serious illness, the complexities of addressing that disorder are best handled by your physician or other professional health care provider. Use of the programs, advice, and other information contained in this ebook is at the sole choice and risk of the reader. It is recommended that you talk to your physician prior to beginning ANY new dietary or exercise program.

2 Thanks for downloading this ebook! In it, we will outline some of the common mistakes with glute training so that you can steer clear from them and maximize the booty strengthening effects of your training. Let s get to it, shall we? 7 Common Glute Training Mistakes 1) Relying Excessively on Squats and Deadlifts Squats and deadlifts are both FANTASTIC exercises, but they only train the glutes in a half-assed way. Yeah we went there. While certainly there are some benefits to the glutes from performing these exercises, it s not very direct stimulation especially with squats (call us crazy, but we tend to think that quad-dominant exercises aren t going to challenge the hips as much as hip dominant exercises). These exercises challenge a lot of different muscles, including the glutes, but they don t challenge the glutes enough to be your exclusive training stimulus. To really get full glute development, you need to use a targeted approach to them. 2) Not Enough Frequency One booty blasting workout per week will not cut it when it comes to creating ample ass mass. Two to three training days per week with glute work seem to be ideal. 3) Too Little Volume

3 Don t gloss over the glutes. Commonly, people will just a couple of sets of glute work more or less as a bonus to their lower body training. If you re trying to make your glutes grow, it s definitely in your best interest to be diligent about how much volume you use. We suggest using 2-3 exercises that target the glutes directly for 2-4 sets each and generally use at least two rep ranges the 8-12 range and higher reps in the rep range. 4) Letting Your Butt Become Asleep (aka gluteal amnesia ) Probably largely a side effect of the fact that the main thing we do with our asses is sitting on it, many people have a hard time really getting their glutes to fire when it comes time to train. The main solution is simple (on paper), stand more and sit less. It also helps to just clench your cheeks time to time just try not to be too obvious and creepy about it if you re doing it in public. It s also important to work on activating your glutes in your warm up before your workouts. Using simple exercises like side lying clamshells and body weight glute bridges can help a lot if you re being absolutely spot-on with your form and making sure you re driving with your glutes (NOT YOUR BACK!). 5) Not Enough Weight! Forget all of the sexy butt sculpting youtube videos where the only difference between glute exercises from cheesy 1980s aerobics video tapes is the wearing of yoga pants rather than leotards glutes need to be challenged with more weight than just bodyweight or light weights! The solution here is simple keep loading up them glutes! Use exercises that allow you to continually increase the amount of weight used, such as free weight exercises where you can add weight to the bar every week. Unless you re gaining significant amounts of weight each week, bodyweight only will not allow you to continually strengthen your glutes.

4 6) Not Enough Variation To have a 3D backside, you need use different angle and exercise variations (recap: not JUST SQUATS!). A few examples of what we mean here Squats will give you challenge in the stretch portion of the range the point where the glutes are lengthened, coming out of the bottom of the squat. Deadlifts will challenge you in the middle of your range as you enter into the lockout position. Hip thrusts are an example of an exercise that allows you really train the end-range of your glutes as you go into full extension or hyper-extension. Challenging the glutes at different points of their range of motion will allow for more complete glute development. 7) Not Eating Like You Mean It Don t starve your glutes! If you want them to grow, you need to eat for it. Starving and excessive long duration cardio will not help you grow your glutes. You re probably not going to see your glutes grow if you keep yourself in calorie maintenance or a deficit. Eat at a slight surplus of calories and implement the training approach we re talking about in this guide, and watch your booty grow. Summary: To wrap things up in a single paragraph don t rely exclusively on squats, or even deadlifts, to meet all of your glute growth needs. You want to hit your glutes in a comprehensive way

5 using the right mixture of exercises, as well as rep ranges. Go heavy enough, often enough, and with enough total work per session to make change. And eat enough to let growth happen. We hope you found this guide to be helpful. Obviously, you don t want to just train your glutes in an intelligent manner you want to train everything intelligently. But certainly, there s a lot of mistakes people make with glute training and so by implementing what we ve talked about, you ll likely find yourself getting much better results. For comprehensive training programs, check out the Fit Body Blueprint for Women program. Keep an eye out also as we ll be unleashing a comprehensive 1-on-1 online coaching program soon. Best regards, Sean and Rolando

9. Do NOT the skip a warm-up, as well, take a few minutes to cool the body down.

9. Do NOT the skip a warm-up, as well, take a few minutes to cool the body down. Disclaimer: See your physician before starting any exercise or nutrition program. Prior to starting, you should discuss all nutritional changes with your physician or a registered dietician. If you are