Glute Lab by Bret Contreras

Author:Bret Contreras
Language: eng
Format: epub
Publisher: Victory Belt Publishing
Published: 2019-02-14T16:00:00+00:00

3 rounds of the following:

Barbell Glute Bridge

12 reps

Rounded Back Extension

20 reps

Knee-Banded Hip Abduction

10 reps w/ 3-sec pause

EXAMPLE 2

3 rounds of the following:

Barbell Hip Thrust

8–12 reps

Frog Pump or Knee-Banded Glute Bridge

50 reps

Extra-Range Side-Lying Hip Abduction

20 reps

GLUTE TRAINING FOR BODYBUILDERS

All bodybuilders have their own unique routine, but the vast majority adhere to body part splits. Let’s consider the lifter who prefers body part split training but is severely lacking in gluteal development. This lifter might benefit from straying from the norm and training the lower body three times per week and the upper body two or three times per week—for example, glutes on day 1 (Monday), chest/shoulders/triceps on day 2 (Tuesday), quads and glutes on day 3 (Wednesday), back/rear delts/biceps on day 4 (Thursday), and hams and glutes on day 5 (Friday). This way, the glutes are hit effectively on all three lower-body days. Let’s assume that this lifter trains at a typical commercial gym. A productive glute training week might look something like this:

DAY 1: GLUTES

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