Glute Lab: The Art and Science of Strength and Physique Training by Bret Contreras & Glen Cordoza

Author:Bret Contreras & Glen Cordoza
Language: eng
Format: epub, mobi, pdf
Publisher: Victory Belt Publishing
Published: 2019-09-17T03:00:00+00:00

Single-Leg Back Extension

3x12

Valslide Leg Curl

3x12

Seated Leg Curl

3x20

Calf Raise Machine

2x10

Seated Calf Raise Machine

2x20

As you can see, this program hammers the glutes three times during the week. Day 1 involves high amounts of tension and metabolic stress for the glutes, day 3 involves moderate amounts of tension and high amounts of muscle damage for the glutes, and day 5 involves moderate amounts of tension and metabolic stress for the glutes. Moreover, the upper and lower glutes are hit hard, especially on day 1.

This lifter could attain even greater volume with the glutes by performing low-load glute activation exercises (see here for examples) during the dynamic warm-up on each lower-body day and tacking additional hip thrusts and lateral band work onto the end of the day 3 and day 5 leg sessions. Of course, shoulders or arms could be taken out of the day 2 and day 4 sessions and added onto a separate day 6 (Saturday) session.

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