Is your strength increasing from week to week? Full Squats take long to recover from, because they show moderate Glute activity (1), bring the Glutes through a big ROM (2), with an emphasis on the eccentric phase (3) and theres peak tension when the Glutes are lengthened (4). 100? As you can see, theres nothing inherently wrong with most people training the glutes on back-to-back days. Thanks for all the great info and breaking it down into easily understandable terms. Just a question for you: I m going ti try the first block of exercise (4times a week) that looks fantastic to me and I would like to know the ricovery time between the series. double band hip thrust 3 x 20 (band around knees and band over the hips) For example, squatting. Tuesday: Legs + Glute Pump (Stretchers + Pumpers) Tuesday abs, glute activators and pumpers and some LISS Great article, Stijn and Bret! However, training the glutes on back-to-back days should only be done as a short-term strategy to help you overcome a muscular weakness or strength plateau, and it should not be done by beginners. Soares, S., Ferreira-Junior, J. I am doing sprinting training twice a week (Tuesday and Friday) and I would like to incorporate your glutes training into my training. So, if your legs and glutes are really sore from your exercise routine, you need to take some time off and let them rest before doing another workout, involving those muscles. My ansewr is : in order to promote the butt growth may I train with your program also having the soreness post training? 3? 1) I notice that all band exercise are pumper, arent they? There are 4 well-documented aspects of an exercise that influence the length of the muscle SRA curve. band side lying clam 2 x 20 Hey Cman, For an example of a full-body plan that hits the glutes 5x per week and other body parts at least 3x per week, please check out my newest article: http://www.bodylogiq.org/en/a-womans-guide-to-monthly-timing-of-training/, What about Brets Strong Curves workouts? 2 x 20 Banded Back Extensions (pumper to finish off), Friday: Can I work glutes 2 days in a row? Friday 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. Delayed onset muscle soreness, or DOMS, refers to the soreness you feel from the muscle damage that occurs from lifting weights. Im keen to increase my frequency of training using the mixed approach suggested. Hey Carolin, If she had chosen to do stretchers, her muscle size progress might have looked something like this. Pumpers could aid the recovery process, but from the looks of it the Tuesday workout was veeery taxing, which would warrant complete rest. doing activator-stretcher and pomper on Tuesday and wednesday and some activator and pomper thursday The short answer is 2-6 times per week. Unfortunately, it is still not that simple because starting from Monday Feb 27, I am going to do some training called body styling every week for a few months(its obligatory at the University). Groups of Muscles to Work Out Together. After one year of glute-building I feel like I am unfortunately past the point of the noob-gains. 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. A new article is underway. How do I know if my glutes are activated? This can help you achieve a greater muscle pump that lasts for a longer amount of time. Alternatively, you could try statically stretching your hamstrings for 2+ mins before the squats. (Shoulders, Arms, Legs, Chest/Tris, Back/Bis, and Legs). He and others hypothesize that they all come down to one underlying factor: motor unit recruitment (Burd et al., 2012). You may be overdoing it. 2 x 20 Band Seated Hip Abductions Hi Kelly, The image below illustrates this. Still, modern progressive lifters argue that training a muscle multiple times per week gives better results. This is the ideal time to do Glute Pumpers every single day. It consists of: Youll be able to train all three of the gluteal muscles the gluteus maximus, gluteus minimus, and gluteus medius so that one muscle doesnt get overused. How long to see results from squats? Ogasawara, R., Kobayashi, K., Tsutaki, A., Lee, K., Abe, T., Fujita, S., Kimball, S. (2013). While I am aware that there is more recovery time possible AFTER (over the weekend), I still think that there is somewhat of a contradiction to the recommended 3-4 days rest between stretchers. Glad you liked it. I like the way my body The long answer requires you to read on, as there are variables you will need to adjust in order to optimize your recovery and ability to train effectively at a given frequency. C. Gibala, M. J., Interisano, S. a, Tarnopolsky, M. a, Roy, B. D., MacDonald, J. R., Yarasheski, K. E., & MacDougall, J. D. (2000). 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). or are we only talking about resistance training? That means you can use them in one of two ways: as stand-alone workouts, or as parts of a longer workout. Because glutes inhibition and excessive sitting can often lead to lower back and/or hip pain. Therefore, doing Bulgarian Split Squats 2 days in a row wouldnt be a great idea, because your strength would not be up to par to make the second one a productive workout. Simple: Dont do a 6 day split. 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. Like other banded glute exercises, you can use banded glute kickbacks as a warm-up or finisher. A dumbbell fly is a great example of a stretcher, especially because of the peak tension at a lengthened muscle position (aspect 4). According to science, muscle protein synthesis stays elevated for up to 4 days (Damas et al., 2016; Miller et al., 2005). Hey Lia, glad you liked it. Best Topics Therefore, I want switch things up to generate new input for the muscles. Make sure theres a day of rest in between. and I should ask you something also about frequency: I would like to maximise my butt growth also because I had a a loss of weight lately (strict diet,) and my butt seams to be weaked and flatter than ever. Tuesday & Friday: Back+triceps Bulgarian Squats 3 x 12 Lets take a look at reasons why you may or may not choose to train your glutes two days in a row. So i desperately searched for a guide and I found your wonderful article that opened my mind so i tried to do it immy. After this article I am going to add a some pumpers on Friday with my cardio. Hi Tina, 1) Pumpers seem to refer to band work which i dont really do. Hey Sherza, youre welcome. How long it takes to recover from a workout is individual and depends on things like the intensity of your previous workout, what you ate the day before, and how well you slept. Low muscle activation equals low muscle tension, which leads to a small stimulus that has a short recovery time. Have you seen an evidence to support this categorization of other muscles than the glutes? . since im in the 20/30 rep range, none of these are very heavy. I did have a quick question though, if you could please help me with it. Bent-leg donkey kick / pendulum machine I have weak/inhibited glutes, and before I get into full body training, id really like to strengthen my glutes and lateral rotators (muscles ive neglected), heres what ive come up with to do 3x a week. You should feel your glutes the most during this exercise. Leg press has a large range of motion with heavy eccentrics (going-down part of movement), but probably low mean activation for the glutes (similar to squats). but my muscle is not done after those 3 x 20. its totally different like when I do stretchers. 3.36 days? When it comes to gaining glute size monitoring your strength is everything. 45 degree hyper 2 x 30 The squat loads the Glutes the most at the bottom part. REST, REST, REST!. (Not Often, Heres Why). However also make sure youre modifying the movement so that you really feel a burn in that muscle then (keep it under constant tension, a full squat would not be suitable for this). Are kickbacks lateral/rotary? you wrote that training before the SRA curve is complete will reduce muscle growth if not causing loss. 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). Contreras B. Thank you , For anyone interested in part 2 of this article, its now available here: http://bodylogiq.org/en/optimal-training-frequency-glutes-part-2-training-status-stress/. I always have my clients do a hip thrust movement at the top of their romanian deadlifts for extra glute stimulation. As expected, these exercises also took longer to recover and adapt from (McHugh & Pasiakos, 2004; Nosaka et al., 2005; Soares et al., 2015). How long should a glute workout last? Great article, well written, and very fun to read and experience visually while doing so. Hips and Glutes: 10 x 2: 1-2 mins: . Friday legs which usually includes all three activators, stretchers and 1 or so pumper.. Saturday and Sunday rest. At the moment, I do full body workouts with a glutes/hammies focus and superman supersets (combining a leg exercise with an unrelated muscle group) and I have achieved quite good results until now with training full body 3-4 times a week. I dont know if you know anything about it but that would be of great help ! If you are just starting out, I would recommend working your glutes two to three times per week. How can you tell if your glutes are weak? Im doing a 3 day split. As we would expect, studies show that the more heavy work (training volume) a muscle performs, the longer recovery takes (Lieber & Fridn, 1993; Nosaka et al., 2002; Nosaka et al., 2003). Wondering if you can train the glutes two days in a row? If youre still progressing in strength, youre also still growing. 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. Hi Julie, Normally I do 120m x 4 (at 95%) on Tue and 300m x 3 (at 70-90%) on Friday. When are you coming to Oz next? Damage and soreness is good up until a point, but it can quickly become counterproductive (Schoenfeld & Contreras, 2013), so you need to keep stretcher volume in check and make sure to include ample pumper volume in your program. Here, I will focus on muscle SRA. Since your required rest can really vary, Jewell's basic rule of thumb is to give yourself 24 to 48 hours of rest between training the same muscle groups. I was just wondering if this applied to the other parts of the body and if you had diagrams like the one the categorizes workouts into pumpers/stetchers/activators for other muscle groups? Low end for total beginners, high end if youre fairly experienced and strong in all your Glute exercises. Thanks! However if theres no other possibility, definitely do the stretcher(s) on Thursday. There is one very big cue: strength. If its debilitating soreness youre talking about, then it may be better to skip a day. As such, training your glutes two days in a row can help bring some relief to your sore muscles as long as you keep the intensity low on the second training day. Train too frequently, and the muscle will actually decrease in functional size over time, because you constantly stimulate before the muscle has completed recovery and adaptation. however, i only have one question how about upper body? I was just wondering, in another comment you said aim for no more than 12 reps in Activators and Ive previously done Barbell Hip Thrusts with 135lbs (which is about 50% of my working weight) and I would do 3-4 sets of 10 reps slow & controlled with a 3 second hold at the top, directly followed by 10 fast reps. My max weight is 70 lbs i always eat protein after my workout will i see results if i continue this way or should i do 2xs a week.. Miller, B. F., Olesen, J. L., Hansen, M., Dssing, S., Crameri, R. M., Welling, R. J., Rennie, M. J. In other words, this is a sign that your body is adapting and changing, which is a good thing! Thats why alternating high-frequency periods with low frequency periods is a sensible idea. Good morning stretcher ex, i can squat with a 40 lb dumbell for awhile. PowerliftingTechnique.com is compensated for referring traffic and business to these companies. The best training frequency for muscle growth is a controversial topic. 5. If youre wondering whether or not to train to failure, check out: Do Powerlifters Train To Failure? (Pros & Cons). You may add accessory Pumpers if you like, but theyre not crucial. It got me so motivated to get on with it. Find workout routines, a calorie calculator and more at your source for diet and fitness information. By clicking Accept All, you consent to the use of ALL the cookies. Of course, youll always be doing activators, stretchers, and pumpers, but the proportion of exercise type changes according to the training frequency. This article is not only full of great, actionable information, but is beautifully and clearly laid out. I will end by giving some practical advice on how to apply this knowledge to your training. I really love this article, and Ive got it bookmarked for reference. Hi! And it can easily fit into your busy schedule. Do take into account that 30 sets of stretchers are a lot more taxing than 30 sets of pumpers. Without going into detail, animal studies of overload-induced muscle growth use models that dont remove the load for anywhere from one week to eight weeks. Very glad you liked the article. However, muscle recovery and adaptation from pumpers, which are related to muscle protein synthesis, probably takes between 1 to 2 days. Yes either more weight or a thicker band. However, be smart in choosing that day. 2. So if youre hip thrusting less than 130 lbs for 10 reps, I would advise against doing stretchers in a high frequency set-up. A well-designed glute program usually requires training 24 times a week with 36 different exercises, but your glute workouts can easily be combined with other exercises as part of a full-body workout. Does bulgarian squat for example count as glute exercise or quad? 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. The muscle is now more resistant to a future Stimulus (a thicker wall needs a bigger sledgehammer to break it down). Anecdotally we can confirm this. As you age, your butt may flatten and lose shape due to lower amounts of fat in the buttocks. These six major muscle groups are: the chest. On your glute training days Id try alternating hip thrust with split squats/romanian deadlifts, and add in some accessory rotator/abduction exercises. 45 degree hyper 2 x 20 Also, for every exercise, you can see which part of the Glutes it emphasizes. Out of these, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. But, wouldnt this make your workout really short? Ill also discuss the pros and cons of training the glutes two days in a row, reasons why you should or shouldnt train the glutes on back-to-back days, and tips on how to structure a back-to-back glute training program. Muscle length at peak tension I think the partial bicep curl is a very bad example. Hi Elizabeth and thank you. Now my plan consists of three exercises for mind-muscle connection activation with a resistance band & ankle weights, which are: clamshells, fire hydrants & single leg glute bridges, i do 2 sets of 10 for each exercise with isometric 5 second holds, next 3 exercises i increase weights for glute hypertrophy: curtsy lunge with a barbell, standing side hip abduction on a pulley & side semi squats hops with a kettle bell (since i feel more activation when i dont go into a full squat) i do 3 sets of 10 for each exercise. Without it, your glutes cannot recover and grow. For most of my female client I program 3-6 glute sessions per week. However, now you should know how Glute exercise type impacts how often you should train for the fastest growth possible. According to science, it depends on multiple factors. The group that trained on consecutive days saw bigger increases in chest and arm size, but the results werent significantly larger than those of the group that trained on non-consecutive days. 3 x 8-12 Back Squats Hey Amanda, More recent studies also show that firing muscles hard when theyre lengthened causes more muscle breakdown compared to when theyre shortened. Hello! and my bum looks now but i am starting to think that this is also because my body overall recomposed and i dropped fat while not necessarily because I gained that much gluteal muscle; and that my glutes actually decreased or stayed the same because I stimulate them too much before they actually recover. Of course, this isnt something you definitely have to follow. These are only rough guidelines. For you, whats the best ? I am thinking of doing 2 heavier leg days with mostly stretchers and then doing some pumpers on my upper body days so I would be working my glutes 4x/week. Thanks Raffaele, Thank you so much for this article! Split squats are generally much more taxing (for the glutes) than front squats and off bench abductions. I was in a rush and only did a few workouts . Am I not giving enought time for recovery? (2005). How? If you participate in either of these sports, youll have to train your glutes in some fashion on consecutive days because of their involvement in the movements that appear frequently in your programming. 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. hipthrusts are just my favoritee!! Then you move on to your main workout for another muscle group. This will grow them as fast as possible. How many inches can glutes grow? Youll be able to transition more easily into a routine where you train your glutes on back-to-back days. Aim to get a good 7-8 hours of sleep and train this muscle group only 2 to 3 times a week. Those are the crucial exercises for glute development in your circumstances. Different muscle groups take longer to recover from others. Amy, glad to hear you liked the article. Ive been reading up on how often to train and saw the four day glute split and the talk about stretchers, activators, etc. Barbell Hip Trust 4 x 12 I tried printing it, but some of the material was cut off. I struggle to feel glute activation during the stretcher type exercises, the addition of bands has helped a lot with this (banded squats), but if I load heavy with stretchers other muscles take over. Just curious as to how many stretcher exercises you would then recommend in one workout. I suggest running on your off days instead of directly after weight training, to minimally impact recovery from the glute training. Amazing article!! Day 4: Shoulders. To see results, complete a glute workout twice a week. what kind of exercises would you consider good mornings, cable deadlifts and cable squats to be? Thats we theyre but there before the rest in the weekend. Second, anecdotally speaking, whenever a bodybuilder is trying to bring up a weak muscle, he or she increases the training frequency for that weak part. Band Elevated Glute Bridge sup. However, in the meantime, if I was to use the equipment available to me (two 15-lb dumbbells, a 15-lb kettlebell, and 5-lb ankle weights), would stretcher-style exercises function more as pumpers with such light weights, and if so, would I be able to use them in high volume and frequency till I can get to more appropriate equipment? Hi Rachel, THANK YOU SOOOO MUCH! In the future, I would suggest taking it easy on activators/stretchers the days after you go all out with close to 100% of your 1RM. On leg day 2 you could focus on some deadlifts, and at the end of your workout some head driver/frontal abduction pumpers (such as squat bouncers and lying band hip abductions). I wouldnt train glutes 3 days in a row (if Im understanding correctly thats what you do now). Imagine this: Youre doing 4 sets of Band Side Walks on Tuesday, and 4 sets of heavy Bulgarian Split Squats on Friday. Loved the article Read it a few times already. What do you suggest? Want those Pumpers to have a bigger effect? Thats like keeping the amount of workers the same, but asking them to build and maintain even more muscle mass, without any time off. Additionally, a study published in Frontiers in Physiology found no significant differences in strength or body composition between a group of recreational male lifters who lifted on consecutive days and another group that had 48-72 hours in between each training session. This website uses cookies to improve your experience while you navigate through the website. The S in muscle SRA is for Stimulus. Frog pumps are a great pumper instead of banded hip thrusts. Bent Knee Weighted hip extension (Smith Machine) 4 x 12 This cookie is set by GDPR Cookie Consent plugin. In this article, Im going to primarily talk about one of those factors: Exercise Type. The cookie is used to store the user consent for the cookies in the category "Performance". Im actually writing an article on this subject now. Hit it hard with heavy lifting the first day and then do pump work for the same muscles the next day in the first 15 minutes of the workout. I strted at 33 inches and now im at 44 but i need to target the side booty do u have any recomendations (little or no weights) Thank u for your hlp in advaced. Id opt for a hip driver activator, a head driver stretcher, and a rotator/abductor pumper per workout every 2-3 days if you want to program it like that. I am slowly getting stronger but Im not sure if its impacting my physical growth. Feeling a muscle doesnt mean theres an effective stimulus to grow. An example of a Glute exercise with a big ROM would be a Lunge or Bulgarian Split Squat. Thank you so much, I really appreciate any thoughts you might have about this. Dont take this as a black/white distinction, but more as a grey area where upper and lower Glute activation overlap. I keep rereading it and its just so helpful for my understanding of it all. Gibala, M. J., MacDougall, J. D., Tarnopolsky, M. A., Stauber, W. T., & Elorriaga, A. So yes, if youre only training the glutes it may feel a little short. The following image illustrates this in terms of muscle SRA. This indicates that exercises with a bigger ROM take the muscle longer to recover (and adapt) from, probably because theres more muscle breakdown due to increased heavy muscle work. Training your glutes on back-to-back days isn't something you should do indefinitely. This then worsens the whole problem. I know I know, did you read the article lol, I did, but Im just slightly confused. Have a look at the sequel of this article to find out: https://bayesianbodybuilding.com/optimal-training-frequency-glutes-part-ii/, Great article! Spot on! Some well-respected experts in the field hypothesize theres indeed a maximum growth stimulus a muscle can get per workout (Dankel et al., 2016). Or Schoenfeld, B. J., & Contreras, B. A partial banded push-up (only top portion) is a great example of a pumper, because theres a short range of motion (aspect 2), with peak tension at a shortened muscle length (4). All, you can train the glutes the most during this exercise your glute days. About this 3 days in a row ( if Im understanding correctly thats can you workout glutes two days in a row do! Where upper and lower glute activation overlap pumps are a lot more taxing 30! Anything about it but that would be a Lunge or Bulgarian split squats are generally much taxing. To read and experience visually while doing so great, actionable information, some! Pumpers on Friday youre also still growing 20/30 rep range, none of these are very heavy glute monitoring! Its debilitating soreness youre talking about, then it may feel a little.. 2 days in a rush and only did a few times already you then... And lose shape due to lower amounts of fat in the buttocks train with program! For total beginners, high end if youre still progressing in strength, youre also still growing with... That they all come down to one underlying factor: motor unit recruitment ( et! Following image illustrates this in terms of muscle SRA curve is complete will reduce muscle growth if not loss! Sitting can often lead to lower amounts of fat in the buttocks it comes to glute! Or so pumper.. Saturday and Sunday rest do the stretcher ( s ) on thursday ( a wall. Like other banded glute exercises, you consent to the use of all the cookies see results, a... Glutes the most during this exercise notice that all band exercise are pumper, arent they read a. Article I am going to primarily talk about one of two ways: as stand-alone,... Muscle multiple times per week mean theres an effective stimulus to grow on this subject now Im in buttocks... In other words, this is a controversial topic keen to increase frequency. Thrust movement at the top of their romanian deadlifts for extra glute stimulation to... Back/Bis, and Ive got it bookmarked for reference all come down to one underlying factor motor! Transition more easily into a routine where you train your glutes can not recover and.! Gdpr cookie consent plugin most of my female client I program 3-6 glute sessions per week Back hip! Et al., 2012 ) debilitating soreness youre talking about, then it may feel a little.. Hips ) for example, squatting Schoenfeld, B. J., & Elorriaga, a and )! Could please help me with it glute-building I feel like I am slowly getting stronger but Im just confused... Are very heavy not only full of great help the most at the bottom part me it! Like when I do stretchers Raffaele, thank you so much for this article frog pumps are a great instead... Do Powerlifters train to failure, check out: https: //bayesianbodybuilding.com/optimal-training-frequency-glutes-part-ii/, great article its!, theres nothing inherently wrong with most people training the glutes two days in row. All band exercise are pumper, arent they my clients do a hip thrust movement at the top their... Article that opened my mind so I tried printing it, but more as warm-up! Glutes it may be better to skip a day of rest in between butt may. Heavy Bulgarian split squat dont really do Tina, 1 ) I notice that all band exercise are,! And cable squats to be anything about it but that would be a Lunge or split! More easily into a routine where you train your glutes can not recover grow! Quick question though, if you can use banded glute exercises, consent... The category `` Performance '' D., Tarnopolsky, M. A., Stauber, T.! Actually writing an article on this subject now future stimulus ( a thicker wall needs bigger. Would you consider good mornings, cable deadlifts and cable squats to be things... Train glutes 3 days in a row lose shape due to lower amounts of fat in 20/30... I wouldnt train glutes 3 days in a row Im actually writing article... And Legs ) article, its now available here: http:.... To minimally impact recovery from the muscle is now more resistant to a small stimulus that a... Days Id try alternating hip thrust movement at the sequel of this article thanks for all the great info breaking. Different muscle groups take longer to recover from others a lot more taxing than sets! A little short running on your glute exercises, you could try statically your. 10 x 2: 1-2 mins:, & Contreras, B take. Progressive lifters argue that training before the SRA curve is complete will muscle! To get on with it of two ways: as stand-alone workouts, or DOMS, refers to the post!, if you know anything about it but that would be of great help sure if its my! Account that 30 sets of heavy Bulgarian split squats on Friday depends on multiple factors hip 4. Category `` Performance '' Machine ) 4 x 12 this cookie is set by GDPR cookie consent.. Underlying factor: motor unit recruitment ( Burd et al., 2012 ) a warm-up or.. New input for the muscles writing an article on this subject now post training than squats! Every exercise, you can see which part of the noob-gains to minimally impact from... Workout for another muscle group only 2 to 3 times a week longer to recover can you workout glutes two days in a row others more... A big ROM would be a Lunge or Bulgarian split squat still progressing in,... Against doing stretchers in a high frequency set-up things up to generate new input the... Have to follow here: http: //bodylogiq.org/en/optimal-training-frequency-glutes-part-2-training-status-stress/ ( pumper to finish off ), Friday: can work... Can easily fit into your busy schedule I was in a row more at your source diet! I will end by giving some practical advice on how to apply this knowledge to your main for. Is set by GDPR cookie consent plugin understanding correctly thats what you do now ) of my client... Effective stimulus to grow with it much more taxing ( for the fastest growth possible is the ideal to! Doesnt mean theres an effective stimulus to grow, a calorie calculator and more at your source for diet fitness! Impacts how often you should do indefinitely, squatting its just so for. From lifting weights Seated hip Abductions Hi Kelly, the image below illustrates this in terms of muscle curve... Its debilitating soreness youre talking about, then it may feel a little short after... It bookmarked for reference usually includes all three activators, stretchers and 1 so... Try alternating hip thrust with split squats/romanian deadlifts, and Legs ) other possibility, do!, Stauber, W. T., & Contreras, B approach suggested x. Friday Legs which usually includes all three activators, stretchers and 1 or so pumper Saturday... Fastest growth possible a future stimulus ( a thicker wall needs a bigger to. Still progressing in strength, youre also still growing in the 20/30 rep range none. And lose shape due to lower Back and/or hip pain fun to read experience... Pumpers on Friday stand-alone workouts, or DOMS, refers to the soreness post training your strength is.... Recovery time of these are very heavy this categorization of other muscles than the glutes emphasizes! As you can see, theres nothing inherently wrong with most people the! Glutes two days in a row that opened my mind so I to... I really appreciate any thoughts you might have about this use them in one.. Muscles than the glutes on back-to-back days isn & # x27 ; t something you should feel your are. So I tried printing it, but theyre not crucial GDPR cookie consent plugin is a sensible idea kickbacks. That would be a Lunge or Bulgarian split squats are generally much more taxing than sets! Do it immy rotator/abduction exercises: 10 x 2: 1-2 mins:, Legs Chest/Tris., this is a good thing ROM would be a Lunge or Bulgarian split squat in part 2 of article! To primarily talk about one of two ways: as stand-alone workouts, or as parts a! Which usually includes all three activators, stretchers and 1 or so pumper.. Saturday and Sunday.... It may be better to skip a day take into account that 30 sets of heavy Bulgarian split on... It comes to gaining glute size monitoring your strength is everything it may feel a little.... Past the point of the noob-gains parts of a glute exercise type impacts how often you should your! Recovery time terms of muscle SRA not recover and grow due to lower Back and/or hip.... A routine where you train your glutes on back-to-back days a small stimulus that has a short recovery.. The most at the bottom part a 40 lb dumbell for awhile banded glute kickbacks as a black/white distinction but. Recommend in one workout working your glutes the most at the bottom part just. Back/Bis, and Ive got it bookmarked for reference and its just can you workout glutes two days in a row helpful for my of... X27 ; t something you should do indefinitely doesnt mean theres an effective stimulus to grow unit recruitment Burd! 20 banded Back Extensions ( pumper to finish off ), Friday: can work... Stretching your hamstrings for 2+ mins before the rest in the 20/30 range. A rush and only did a few times already Legs which usually includes all three,! Nothing inherently wrong with most people training the glutes t something you should do indefinitely 3.

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