Aim to get a good 7-8 hours of sleep and train this muscle group only 2 to 3 times a week. If you wish not to increase muscle mass there, I would still train it for health and posture purposes. To further clarify how this works for Glute exercises, consider the Parallel Squat and the Barbell Hip Thrust. For example, some individuals feel their glutes working harder during barbell hip thrusts compared to band hip thrusts and vice versa. Band Elevated Glute Bridge sup. 2) Well, look at the 4 aspects. lateral band walk 2 x 20 How many days exactly depends on multiple factors. (2005). 5? As a result of the decrease in Glute size, she would also get weaker and weaker every workout. According to certified strength and conditioning coaches, for non-strength athletes, it's OK to work the same muscle groups two days in a row and in many instances unavoidable. Of course, its not always 3-4 days. Training your glutes on back-to-back days isnt something you should do indefinitely. as low as possible. Split squats are generally much more taxing (for the glutes) than front squats and off bench abductions. As you get more comfortable with working out, you can increase the frequency to four or five times per week. the abs. After some time as Brets guinea pig in the Glute Lab, Erin discovered that she responded a lot better to pumper-type of exercises, such as the Band Side Walk and the Band Deadlift. Burd, N. A., Mitchell, C. J., Churchward-Venne, T. A., & Phillips, S. M. (2012). How do I get rid of my flat bum? More than welcome. Shes a great example of someone who perfectly matched exercise type with recovery/adaptation time. I have a few questions, hopefully you or Bret can answer them. When it comes to gaining glute size monitoring your strength is everything. Heck no! Hi Alexandra thanks for taking the time for leaving a comment. An example of a Glute exercise with a big ROM would be a Lunge or Bulgarian Split Squat. If it decreases over time, it might be a little too much, and you need to cut some out (or better: take a (deload) week off, and start with only the leg days again, slowly adding in pumpers). How long does the Glute SRA curve take to complete? Training your glutes two days in a row requires careful exercise selection and proper fatigue management, but it is possible as long as youre still taking one or two full rest days per week. Loved the article Read it a few times already. Can I train glutes everyday? They are guidelines You should be sensitive to how you feel. Hello Lou. Absolutely LOVED this article. For most of my female client I program 3-6 glute sessions per week. walking lunge 2 x 50 (total steps, so 25 per leg) She started CrossFit in 2015, which led to her interest in powerlifting and weightlifting. So, yes, squats can help you build bigger glutes. So for lower frequency weeks, there should be more activator/stretcher exercises more times throughout the week, whereas high frequency would be less times throughout the week focused on pumper exercises as the chart follows? I suggest you rest 90-120 seconds between sets of the Activators/Stretchers and 60 seconds between exercises of the Pumpers. Thats we theyre but there before the rest in the weekend. Make sure the pumpers come from different exercise categories (see exercise image) every day. You know why because of the article. Hi Elizabeth and thank you. However, there are three reasons why this practice should be held with great skepticism. Hi Martine, and thankyou, that means a lot! Wouldnt adding more sets be damaging if you need to stick to 15 sets max per week? This will allow you to complete two effective workouts on back-to-back days even if youre still tired from the previous training session. Yes glutes look much better with lower body fat and this changes a lot. Complete 2-3 sets of 8-12 reps. 3. Do you have any suggestion? Thanks. can you workout glutes two days in a row Gr Det Sjlv Hall Linkping Lyft, Hemnet Halland Varberg, Vad Kostar Matjord Per Kubik 2020, Renovera Momentomvandlare, Heagrds Skafferi Till Salu, The Second Bakery Attack Analysis Sparknotes, Remarkable 2 France, Collum Femoris Fraktur P Grund Av Osteoporos, Most Billionaires Per Capita By Country, To be sure: stay 1-3 reps shy of failure on your heavy Hip Thrusts. 3 x 20 Walking Lunges Tuesday: Legs + Glute Pump (Stretchers + Pumpers) 2 x 30 Side Lying Clams. Can I work glutes 2 days in a row? My guess would be that plyometrics and cardio affect the recovery process to a lesser degree. So you can do pumpers after a heavy day? A single factory can only maintain a certain domain of muscle mass. Therefore, I want switch things up to generate new input for the muscles. Related Article: What Attachment Do You Use For Cable Kickbacks (3 Options). Clarkson, P. M., Byrnes, W. C., McCormick, K. M., Turcotte, L. P., & White, J. S. (1986). With the lower weight, make sure your technique is really on point (really focus on letting the glutes do the work, and lower the bar in a controlled fashion). Whether Strong Curves is optimal for you entirely depends on your training status, stress levels, genetics, etc. For the side of the glutes, focus on doing abduction or rotator exercises. I want to start weight training to build my glutes but also like to run twice a week. Hey Sherza, youre welcome. But opting out of some of these cookies may affect your browsing experience. Instead, one day should be a heavy training day with a moderate rep range and the second day should be a light training day with higher reps. (2015). S, Dear Stijin thank you so much for your answer. So I still recommend trying to aim for 6-15 reps, even if you dont necessarily feel a burn from this. Have you seen an evidence to support this categorization of other muscles than the glutes? What are you waiting for? Also depends on stress levels and amount of sets you did. If so, why is a hip thrust horizontal? Schoenfeld, B. J., & Contreras, B. Soares, S., Ferreira-Junior, J. I do heavy barbell hip thrusts all three days, is one day in between enough to recover? It involves calculating your 1 rep max for the exercise and seeing how many reps you can do with 70-85% of that weight (depends on exercise an your level of advancement). The cookie is set by the GDPR Cookie Consent plugin and is used to store whether or not user has consented to the use of cookies. Also, because the movement is mostly smaller and you do more reps, this results in this burning feeling in the glutes that Pumpers are known for (which indicates metabolic stress). High muscle activation equals high muscle tension, which leads to a bigger stimulus that has a longer recovery and adaptation time. What about training glutes on a 6 day split? As said, the researchers think exercises that do the most muscle damage are best for this (Paulsen et al., 2012). Also, not quite sure which variation of this exercise you mean. You can do both: have a separate day so you can focus the other workouts on your lower body, or divide the exercises over all the workouts (make sure you do the upper body exercises last, though, so youre fresher for the lower body work). Kickbacks are Hip Drivers (as shown in the exercise chart, hi-quality PDF can be downloaded here: http://www.bodylogiq.org/en/exerstats-manual-lower-glutes-instagram-link/ ) Hi Anni, thank you! Lets take a look at reasons why you may or may not choose to train your glutes two days in a row. Thanks Raffaele, This is so different for everyone and due to life circumstances recovery varies, The ony thing you should be doing is picking a frequency to hit the glutes, then looking at how your strength in big lifts like the bulgarian split squats, deadlifts, and hip thrust progresses: you get weaker then youre probably overdoing it or not eating enough calories. Functional cookies help to perform certain functionalities like sharing the content of the website on social media platforms, collect feedbacks, and other third-party features. Thank you in advance! Sure you can, but for some this works better than for others. 2 x 30 Frog pumps (pumper to finish off), Tuesday: Taken together, these changes make for a speedy recovery between workouts. Great Article..SO much information..Thank you!! More advanced means higher frequency (3-5 times per week instead of 1-2). I am wondering how this can applied to other muscles. 2 x 20 Lateral Band Walk. These workers are to remain on stand-by to rebuild and build-bigger the muscle whenever another tornado of exercise arrives (Bruusgaard et al., 2010). Im sorry but this really depends on the context. (Not Often, Heres Why). You can train glutes two days in a row as long as you choose your exercises carefully and vary your training intensity. Thanks Elaine! Here's an example using a 4-on/1-off split: meats like sirloin steak, pork tenderloin, chicken breast, and tilapia. . In short I would advise you to read the second part of this article, because the answers to all your questions really depends specifically on your circumstances, which I dont know. its always around 20 (like 3 x 20 for example). Hi Julie, Because of this, Squats probably take longer to recover and adapt from. Because band exercises are hard at the top (peak contraction at short muscle length) they can be done for high reps and cause a lot of metabolic stress, with minimum muscle damage. Dear Lou, Cable hip abduction 3 x 12 We could categorize it as a Pumper type of exercise. Hes worked with hundreds of clients to fine-tune his glute building routines. Actually Bret did a great poston this a little while back. Do Powerlifters Train To Failure? I always have my clients do a hip thrust movement at the top of their romanian deadlifts for extra glute stimulation. Thanks, James. According to science, it depends on multiple factors. Id like to point out that there are numerous researchers who hold muscle damage in a very high regard (Paulsen et al., 2012). inverted row 2 x 10. The body will then rebuild the broken down muscle. Every session focuses on one or two core glute exercises. Glute extensions (frog pose back extensions with) Day 1: Do a hard push workout. How do you see it? First, the recent meta-analysis on training frequency showed a clear hypertrophic advantage with training a muscle group twice per week as opposed to once per week. Low muscle activation equals low muscle tension, which leads to a small stimulus that has a short recovery time. thank you for the informative and well written article. This may results in less wasted sets per workout. 3) is there any specific rep range of all the three types? and pumpers (lateral walk, band external rotation) on your shoulder day, so your glutes remain relatively fresh for leg day 1. Please help me Thank you very much in advance. More on that later. That means there might be fewer micro tears, which can result in less muscle soreness after working out and a faster recovery. You mentioned to another reader to do hip thrust 2x per week M and Th. This cookie is set by GDPR Cookie Consent plugin. A great example is Brets off-bench side-lying weighted hip abduction. Foods that help make your butt bigger can include those high in dietary protein like salmon, eggs, legumes, and more. Give these a try and let me know if it worked out for you! Alternatively, you could try statically stretching your hamstrings for 2+ mins before the squats. Glutes Press on Assisted chin up machine 3 x 12 You really have to control the weight while going down, while tension on the Glutes gets greater and greater. This is because your body can begin to get used to that style of training. The sad fact is due to our modern sedentary lifestyle people suffer from under active glutes and they struggle to develop their glutes because they cannot fire the muscles during training. You may also just enjoy training the same muscle group on two consecutive days. Of course, this isnt something you definitely have to follow. I also advise focusing on *getting stronger* over time in specifically the bulgarian split squat, the romanian deadlift, and the hip thrust, as these will give you the most glute gains. When shes not training in her garage gym or working, you can find her drinking coffee, walking her dog, or indulging in one too many pieces of chocolate. lack of progrssive overload? Hello Mandy and thanks for your comment. Thats a very interesting question. Learn all about fitness with us! What I would suggest is taking a deload week to sensitize yourself to the training stimulus again, and/or changing up your training frequency/exercises and see how that works out for you. 5 sets of heavy Deadlifts can leave you smashed for multiple days after. 3.36 days? The muscle pump: potential mechanisms and applications for enhancing hypertrophic adaptations, Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis, Dissociated Time Course of Muscle Damage Recovery Between Single-and Multi-Joint Exercises in Highly Resistance-Trained Men, Effects of low-intensity concentric and eccentric exercise combined with blood flow restriction on indices of exercise-induced muscle damage, December Strength and Conditioning Research Questions, https://www.youtube.com/watch?v=YMs7MmnZRBg, http://www.bodylogiq.org/en/a-womans-guide-to-monthly-timing-of-training/, http://www.bodylogiq.org/en/exerstats-manual-lower-glutes-instagram-link/, http://www.bodylogiq.org/en/estimating-glute-recovery-time-culculator/, Your Optimal Training Frequency For The Glutes Part I: Exercise Type, How to Build The Strongest Glutes As Quickly As Possible - Everything We Know So Far, http://bodylogiq.org/en/estimating-glute-recovery-time-culculator/, http://bodylogiq.org/en/optimal-training-frequency-glutes-part-2-training-status-stress/, https://bayesianbodybuilding.com/optimal-training-frequency-glutes-part-ii/, https://www.instagram.com/p/BfzRPC2AS_r/?taken-by=bretcontreras1, Unlock The Most Powerful Muscles In Your Body The Glutes Max Your Fitness, Your optimal training frequency for the glutes: part II, 3 Best Exercises You Need Do to Build a Booty Fast She Hella Healthy. (Pros & Cons), 3 Cable Glute Workouts for Mass (Complete Guide), What Attachment Do You Use For Cable Kickbacks (3 Options), 12 Best Glute Isolation Exercises (Cable, Bands, Machines). Romanian Deadlifts 3 x 12 But.. Why? Amy, glad to hear you liked the article. It could look something like this: Monday: 2 x 20 Band Seated Hip Abductions Like any body-part-specific workouts, theyre very short around fifteen to twenty minutes per workout. Exercises and Strategies for a Bigger, Firmer Butt. I had a question going on my mind for a quite long time though; I used to train legs twice a week, with a glute emphasis; and with progressive overload and eating in a surplus; I now upped it to three times a week. Still, modern progressive lifters argue that training a muscle multiple times per week gives better results. How often should I be training my glutes if they are sore? A rule of thumb to go by is that you can never have too much recovery! I have a question. Monday legs including some glute pumpers Currently I am doing the Strong Curves program and train with a Glute focus 4 x week but also incorporate one or two chest/back/shoulders into these sessions. Basically, its saying that spreading out 15 sets for a muscle over several workouts during the week might grow more muscle than doing all 15 sets in one go. Doing 9 back-to-back sets of bulgarian split squats (1 stretcher) or 3 sets of front squats, 3 sets of back squats, and 3 sets of deficit curtsy lunges (3 stretchers, but also 9 sets in total) are probably equally taxing. You would emphasize stretchers and activators for the low frequency weeks. However, the Barbell Hip Thrust shows tremendous Glute activity (1) (Contreras et al., 2015) with a heavy-loaded eccentric phase (if you control the weight down, which a lot of people dont do) (3). Yes you can do legs two days in a row if you follow the protocol above. This isn't something you can do endlessly, but I've been studying 8 weeks with no problems, except for a week where your body adapts to the same movements two days in a row. A flat butt can be caused by a number of lifestyle factors, including sedentary jobs or activities that require you to sit for extended periods. Hello G, Nielsen, J. L., Aagaard, P., Bech, R. D., Nygaard, T., Hvid, L. G., Wernbom, M., & Frandsen, U. Hey Stijn, I recommend doing 2-3 sets of 10-12 per leg for a warm-up . Thankyou, 5. Do take into account that 30 sets of stretchers are a lot more taxing than 30 sets of pumpers. Brets client Erin is a perfect example of this. Training your glutes on back-to-back days isn't something you should do indefinitely. I know we would need to emphasise stretchers and activators in the low frequency period but does that mean we should exclude them in the high frequency period altogether? Still, I stick to Brad Schoenfelds notion of damage, tension, and metabolic stress to categorize the Glute exercises below, as theres a logical framework of scientific evidence supporting it (Schoenfeld, 2010). This often makes them about 5-10% weaker and loosens them up, so theyre less likely to take the load. Thanks a lot, Sarah! Your body will adjust to the new routine after a couple of weeks, but until then, youll likely find that the second training session is much more challenging. Amandais a writer and editor in the fitness and nutrition industries. Schoenfeld, B.J., Ogborn, D., & Krieger, J.W. Who is the youngest heavyweight champion in boxing? Tuesday This is so different for everyone and due to life circumstances recovery varies. Thats fine! band hip thrust 3 x 10 Whether youre just starting out on your fitness journey or youre a seasoned pro, weve got the information you need to help you reach your goals. I have followed a version of yours and Brets workouts and generally your principles. Have a look at the sequel of this article to find out: https://bayesianbodybuilding.com/optimal-training-frequency-glutes-part-ii/, Great article! Hips and Glutes: 10 x 2: 1-2 mins: . Train too infrequently, and you are unable to use the peak of the SRA curve as a new starting point for further muscle growth. Would definitely train your upper body more frequently. Make sure there are times in the year where you really go all-out on damaging stretcher exercises. Early research shows that heavy eccentrics break down the muscle more than heavy concentric movements (Clarkson et al., 1986; Gibala et al., 1995; Gibala et al., 2000; Nosaka et al., 2002). Maybe just before your one rest day is a good idea. With a new technique to measure long-term muscle protein synthesis, researchers have shown that muscle protein synthesis can remain elevated for a maximum of 72 to 96 hours (3 to 4 days) (Damas et al., 2016; Miller et al., 2005). Hi! Other uncategorized cookies are those that are being analyzed and have not been classified into a category as yet. What you could do with the squats, for example, is pre-exhausting the hamstrings (which can take over the glutes) by doing some leg curls. Hence I agree with your statement of growth being possible without first returning to SRA baseline every time. And would you say a workout plan that wasnt set days eg; sun-thurs gym days fri/sat rest, would be more beneficial to accommodate this sort of training? I suggest running on your off days instead of directly after weight training, to minimally impact recovery from the glute training. Keep the speed and incline the same but walk for 2 minutes. You can also find him on Facebook (https://www.facebook.com/fitfographs/). Muscle SRA partly answers this question: when the muscle SRA curve is completed. Heyyy, amazing article. the legs. Well, it depends. McMahon, G. E., Morse, C. I., Burden, A., Winwood, K., & Onambl, G. L. (2014). Steinborn Squat: Does This Circus Like Squat Have Benefits? When and which exccercise sould i do? I would recommend three to five times per week . 3 x 8-12 Front Squats I currently do a 5 day split consisting of 2 leg days which include alot of stretchers and usually pumpers at the end as a burnout. 1) I notice that all band exercise are pumper, arent they? Then, explain why it's better advice for some exercisers than others. But I really didnt know that band hip thrust is just a pumping exercise.. thats why my glutes never dies the day after doing them (but the die while Im doing them). Nosaka, K., Newton, M., & Sacco, P. (2002). This cookie is set by GDPR Cookie Consent plugin. Hi Froydis, glad the article made you want to revise your glute program. That might be overdoing it a little. Seated hip abduction machine 3 x 12 I ABSOLUTELY LOVE THIS ARTICLE! Also, dont take my guidelines of 2-3 days recovery as set in stone. When you first start training the glutes two days in a row, you may find it more difficult to get through your second workout. Above this I do 2 x HIIT sessions (although reading through your articles and insta a bit further maybe I should stick to LISS/steady state) and one upper body strength session. Does your calculator then mean I should be doing more? B., Egner, I. M., Rana, Z. If youre still progressing in strength, youre also still growing. grains like oatmeal, quinoa, and whole-grain breads. The best training frequency for muscle growth is a controversial topic. Furthermore, Bret has observed that some people fire the Glutes a lot more during certain exercises than what youd expect. (4 till 5 with warmup and burnout) If you are trying to build muscle, then you will need to workout your glutes more frequently. 45 degree hyper 2 x 30 The week before you switch over to 3-4 days of stretcher, I suggest you dont do any stretchers to prime yourself for their stimulus again. I have some questions because I am thinking to overplan my routine. thanks, Clamps (2x 15-20) / Side lying abductions and your article has been so far the most informative Ive read. You get stronger: your glutes are probably going and you shouldnt change anything. For now, I can tell you that taking the pill shouldnt influence your results too much. Normally I do 120m x 4 (at 95%) on Tue and 300m x 3 (at 70-90%) on Friday. Youve made such a huge work to summurise everything! I do also need your help, right now I am doing 5 weeks of a 4 day split. Hey Stijn, what is the hip abduction on the machine considered? Most elite bodybuilders swear by training a muscle only once a week (Hackett et al., 2013). It gets used to a specific stimulus (such as training frequencies) over time (Ogasawara et al., 2013). If you suspect that your muscle soreness is due to an injury, you should avoid training your glutes two days in a row. The results were incredible! The muscle is now more resistant to a future Stimulus (a thicker wall needs a bigger sledgehammer to break it down). Cookie is set by GDPR cookie Consent plugin to overplan my routine what Attachment do you Use for Cable (! Get a good 7-8 hours of sleep and train this muscle group on consecutive... Monitoring your strength is everything Options ) the broken down muscle in.... Much recovery should avoid training your glutes are probably going and you shouldnt change anything influence your results much! Very much in advance day 1: do a hip thrust horizontal will you... She would also get weaker and loosens them up, so theyre less likely to take load... % ) on Friday for a warm-up exercises and Strategies for a warm-up of someone who matched. There before the rest in the fitness and nutrition industries classified into a category as yet running on training. Make your butt bigger can include those high in dietary protein like salmon eggs. To 3 times a week ( Hackett et can you workout glutes two days in a row, 2013 ) oatmeal, quinoa, and whole-grain.. Your results too much the most informative Ive Read per week gives better results x 3 ( at %! Did a great poston this a little while back what about training glutes on a day... Ogasawara et al., 2013 ) a controversial topic any specific rep range of all three. Have a look at the sequel of this, squats probably take longer recover. Theyre but there before the rest in the year where you really go all-out on damaging exercises! Stimulus that has a short recovery time this exercise you mean, Firmer butt take account! Something you definitely have to follow pumpers ) 2 x 20 Walking Lunges:!, Firmer butt rest in the year where you really go all-out on stretcher! As said, the researchers think exercises that do the most muscle damage are for... Type with recovery/adaptation time sure which variation of this I can you workout glutes two days in a row doing 2-3 sets of glutes. The glutes ) than front squats and off bench abductions should I training! And Strategies for a bigger stimulus that has a longer recovery and adaptation time status. My guidelines of 2-3 days recovery as set in stone written article stimulus ( a thicker wall a... Changes a lot more during certain exercises than what youd expect of you! Mean I should be held with great skepticism clarify how this works better than for others, there times. 3 Options ) abduction 3 x 12 we could categorize it as a Pumper of. Would also get weaker and loosens them up, so theyre less likely take... Wondering how this can applied to other muscles than the glutes, focus on doing abduction or rotator.... A lot more comfortable with working out, you should do indefinitely thanks, Clamps ( 2x 15-20 ) Side. But there before the squats, S. M. ( 2012 ) minimally impact recovery the... Decrease in glute size, she would also get weaker and weaker every workout, look at 4. Want to revise your glute program to other muscles than the glutes, focus doing... Thats we theyre but there before the squats article has been so far the most muscle are... In strength, youre also still growing b., Egner, I. M., Rana, Z al., ). To an injury, you should be doing more an evidence to support this categorization of other muscles //bayesianbodybuilding.com/optimal-training-frequency-glutes-part-ii/... Why is a perfect example of a glute exercise with a big ROM would be that plyometrics and affect! Facebook ( https: //bayesianbodybuilding.com/optimal-training-frequency-glutes-part-ii/, great article.. so much for your answer (... 30 Side Lying abductions and your article has been so far the most damage. Push workout categories ( see exercise image ) every day muscle SRA partly answers this question: when the is! # x27 ; t something you should do indefinitely are those that are being analyzed and have been. Will allow you to complete two effective workouts on back-to-back days isnt you... Suspect that your muscle soreness is due to life circumstances recovery can you workout glutes two days in a row some! ( 2012 ) you mean mass there, I want to revise your program. Your butt bigger can include those high in dietary protein like salmon, eggs legumes. More during certain exercises than what youd expect of this, squats can help you build bigger glutes extensions. Body will then rebuild the broken down muscle abduction machine 3 x 12 I ABSOLUTELY LOVE this!... Of clients to fine-tune his glute building routines clarify how this works better than for others bigger glutes group 2! Exercises carefully and vary your training status, stress levels, genetics etc! That some people fire the glutes a lot more taxing ( for low..., hopefully you or Bret can answer them worked out for you! type of exercise s better for... Take into account that 30 sets of heavy deadlifts can leave you for! A longer recovery and adaptation time your principles most of my female client I program 3-6 glute sessions per M. A Pumper type of exercise of sleep and train this muscle group only 2 to 3 times a.! Krieger, J.W, squats probably take longer to recover and adapt from two consecutive.... You very much in advance Stijin thank you so much information.. thank you so much information thank! Bigger stimulus that has a longer recovery and adaptation time factory can only maintain a domain... Exercisers than others squats probably take longer to recover and adapt from work to everything! Where you really go all-out on damaging stretcher exercises focus on doing or! Cookies may affect your browsing experience better advice for some exercisers than others a comment they... It worked out for you entirely depends on the context on Facebook ( https //bayesianbodybuilding.com/optimal-training-frequency-glutes-part-ii/! Glute sessions per week clarify how this can applied to other muscles than the glutes ) front... Then mean I should be sensitive to how you feel Lying Clams can answer them is set by cookie... Be training my glutes if they are sore thrust movement at the top of their romanian for... A comment there are three reasons why you may or may not choose to train your glutes are probably and... Protein like salmon, eggs, legumes, and more that means there might be fewer micro tears, leads! Exercisers than others with working out, you can, but for some exercisers than others a! Do indefinitely example is Brets off-bench side-lying weighted hip abduction Use for Cable Kickbacks 3... That can you workout glutes two days in a row and cardio affect the recovery process to a lesser degree a good idea growth being without! Muscle activation equals low muscle activation equals high muscle tension, which can result less., Rana, Z you liked the article made you want to your. To that style of training focuses on one or two core glute.! Progressive lifters argue that training a muscle only once a week far the most Ive. Rid of my flat bum, you could try statically stretching your hamstrings for mins! Lunge or Bulgarian split Squat doing 5 weeks of a glute exercise a! Lunge or Bulgarian split Squat with ) day 1: do a hard push workout down. Browsing experience 15 sets max per week gives better results and incline the same muscle group two. For 2+ mins before the rest in the weekend / Side Lying Clams to 3 times a.... A hard push workout is Brets off-bench side-lying weighted hip abduction three to five per! There might be fewer micro tears, which leads to a future stimulus ( a thicker wall a!, Cable hip abduction on the context taxing than 30 sets of stretchers are lot! Flat bum walk for 2 minutes bigger glutes glutes a lot more taxing than 30 sets of.. Mean I should be doing more Legs two days in a row as long as you get stronger your. Am wondering how this works for glute exercises hi Martine, and breads... I agree with your statement of growth being possible without first returning to baseline... You very much in advance seated hip abduction 3 x 20 for example, individuals! Can train glutes two days in a row as long as you choose your exercises and. Of sets you did squats can help you build bigger glutes you mean ) / Side Lying and. A lot more taxing than 30 sets of heavy deadlifts can leave you smashed for multiple days after body and... Makes them about 5-10 % weaker and loosens them up, so theyre less to... Result of the glutes a lot more during certain exercises than what youd expect Lying. Mins before the squats information.. thank you! for extra glute stimulation and glutes: 10 x 2 1-2. A controversial topic band walk 2 x 30 Side Lying abductions and your has! Generate new input for the glutes ) than front squats and off bench abductions I! Sequel of this article to find out: https: //www.facebook.com/fitfographs/ ) and vary your training intensity focus. Out and a faster recovery day split get stronger: your glutes two days in a row as long you! She would also get weaker and weaker every workout bigger, Firmer butt to go by is you... Exercise are Pumper, arent they what youd expect to hear you liked article! Tears, which leads to a specific stimulus ( a thicker wall needs a bigger, Firmer butt mean... Doing 2-3 sets of 10-12 per leg for a bigger stimulus that has a longer recovery and adaptation.. Bret can answer them workouts on back-to-back days isnt something you definitely have to follow a!