My gym has been bombarded by people doing hip thrusts all day, every day. As if it was invented in 2019. No matter what time I go, the smith machines as being used for hip thrusts, people removing the bars from the bench press sections to do their hip thrusts. Jeff's videos are great, as they contain actual research behind the workouts.
For anyone else who wants to save this :) Day 1: Squat, hip thrust, banded side walks Day 2: Hip thrust, hip abductions, side lying clams Day 3: Rest Day 4: Upper body Day 5: Romanian deadlift, back extension, frog pumps Day 6: Cable pull through, elevated glute bridge, squat bouncer Day 7: Rest, repeat
I don't really need a training program but I feel like buying yours to support you, amazing vids and vibe and science is the best so thanks for pushing the scientific perspective man
The best video I’ve seen about how to structure workouts along with different types of workouts there are. Please make more informative videos like this. I am trying to learn !!:)
This is AMAZING. Definitely checking out your book and I'm not one to buy workout programs, but you, Stephanie, and Abby are the only ones I follow fitness related. Y'all are my favorite. Thank you for all the hard work you put in to your content
Antonio Lopez oh yeah so what's the split to get every musle group in 3 times a week? Monday: chest shoulders arms abs Tuesday: back, arms abs legs glutes Wednesday: chest shoulders abs glutes Thursday back arms legs Friday: chest glutes shoulders Saturday: Die Sunday : dead
J T it really isn't people just like to make excuses my friends say the same shit but they are just lazy I go to school work 40 hours a week and train 3 hours a day 6 days a week
A question or comment on the fast vs slow twitch activation. My understanding is that motor units are up recruited with increasing intensity needs. What this means is that the slow twitch fibre is activated first because it has the lowest threshold for an incoming action potential strength. The fast twitch motor units have higher thresholds for action potentials, thus requiring a larger singal to be activated. The signal for needing to recruit fast twitch fibre would also have recruited the slow twitch due to its larger size and the slow twitch's lower threshold. The one difference is that he fast twitch muscle fibres have more creatine phosphate stores, so are able to twitch at a higher rate. This means that doing heavy lifts for a fast or slow twitch dominant muscle should not have an effect on degree of activation between types of fibres. The only thing this should have an effect on is rate of force production (quicker for fast twitch) and time until fatigue sets in (slow twitch are more resistant to fatigue). As far as doing heavier lifts to target fast twitch fibres. Since motor units are recruited from slow to fast twitch, as a muscle increases tension, the action potential frequencies increase causing more motor units to be activated. Once all motor units have been activated, the muscle has reached tetanus and maximum force is applied. This means that doing heavier lifts should not be thought of as directly targeting or training fast twitch fibres. The closer a lift is to to a 1RM the more fibres recruited, both slow and fast. From doing explosive fast response training, like olympic lifting, plyometrics, for sprinting, over time you can cause your muscle fibres to slightly take on more characteristics of fast twitch fibres. This results in increased rate of force application. As far as trying to think of fast vs slow twitch fibres for bodybuilding, I don't believe it really applies.
Great video!! Strong glute muscles isn't just for looks but important for overall functional and sport specific movements. It's something I'm paying more attention to.
Ahhhhh so excited! I just purchased it right after I saw your video. I've been following you for some time now, and I'm so glad you finally came out with this guide. Thank you!
Purchased! I am almost done with Bret Contreras' Gluteal Goddess so this will be the perfect program to move on to! Excellent video as usual. Thanks Jeff(and Abby)!
The most well thought out and informative glute video ever. Period. Usually, I always hear like, "oh, do these exercises (squats, may be hip thrusts, more exercises)" and results are mediocre. So thank you for such legit content. Props to you for putting it all together and props to the people running the scientific studies. That must have been so difficult!
Thanks for making your program affordable, often times I'm interested in other RU-vidr's fitness programs but they're outrageously priced. I'm a mom of 2 and I can't be going around spending hundreds when I know that's grocery money. Thanks, I'm excited to start it!
This is the most amazing thing ever I’m in grad school for counseling but did an undergrad degree in psychology and love research so I LOVE all the studies cited!
Thank you for actually quoting the source of the studies you quote. Too many sites just say "studies show" which is a waste of time. What study? When? Who? Most importantly Who funded it and what outcome is expected.
Duuuuude ur videos are getting better and better! It’s unbelievable how much time and effort you put into this! Also you made my competition prep a lot better and I’m excited for my first competition in 4 days! Because of you I think I have pretty good chances 🏆
I'm sure someone else mentioned this, but at the beginning of the video when she names the functions, she says "hip extension," but performs hip flexion.
Yay super excited you made this glute hypertrophy program. I tried Stephanie's free program which was great. Just purchased your program now and I am ready to build them glutes! Love how informed you both are :)
3:23 there is a methodolodical flaw with the study since they used the same weight for all different angles, of course the longer angle will yield more muscle recruitment, just like with atg squats. It doesn't mean they are better.
yass thank you for this❤️ as a person who loves working out you can never stop gaining more knowledge on getting bigger muscles and etc. I did side cable kicks and i notced that still my maxmius was affected and not medius. Will definately try pointing my toes inwards and will see!
i’ve been waiting for this video since you mentioned it in one of your past videos! My two favorite fitness youtubers! Abby has been really helpful since I’ve been able to show my girl friends different variations of leg exercises that I never knew. Thanks Abby! Thanks Jeff!
This was a great video...shocked no one touched on the fact the the female pelvis is naturally tilted more than the male. Its only a few degrees...but should be addressed. Great vid.
Jeff I remember when you were at 50k subscribers making awesome content, hoping you'd receive the recognition you deserved. Now you are at over 420k! Can't wait to see the community expand even more! Keep it up!
hey Jeff, could you maybe do a strength science explained video? Im really looking for an explanation of why some methods of training result in a greater increase in strength and why some result in more hypertrophic gains.
Ya I know! I'm surprised there aren't more comments about that smh. Also, no glute minimus? I know it has shared functions with the other 2 but it wasn't even mentioned. I was skeptical for the rest of the vid after that extension mistake, but there was a couple good points that I wasn't already aware of.
Hip training is good to practice to open your hips and tilt your pelvis. It helps you not wear out certain parts of your body when you exercise and do activities.
Great job. I appreciate your approach and really like the jazz music in the background while youre talking. Thank you so much for all that goes into these videos. I'm inspired!!!
I can't believe I'm hearing that 2016 study (Fisher et al) being used to justify pre-workout activation training. That study took twelve untrained individuals and had them go home and perform a gluteus maximus isolation exercise for a week, and then compared their brain activity during glute exercises before and after the training. Unsurprisingly, they found that the subjects had developed a greater neurological ability to contract the gluteus maximus. (So basically just demonstrating that neurological adaptations to exercise exist.) They did not test short term effects of such activation exercises on strength training exercises performed immediately afterwards, and they did not compare the effect of a week of these "activation" exercises to the effect of a week of glute-focused strength training. As such, it is a huge misrepresentation of this study to claim that it justifies glute activation exercises prior to a workout.
I dug this collab so much 👌🏻👌🏻 you two are my favourite fitness youtubers. Love that you guys make quality videos and incorporate kinesiology concepts and relevant studies 🔥🔥👅💕👌🏻👌🏻
I always do fasting every sunday before my exercise. I do gym walking, or basketball, or my gym, or swimming first. Then break my fast in the noon time and rest for an hour. Then do my cardio. But sometimes i just skip the cardio.
Why is the deadlift in neither of these videos? It’s the highest intensity exercise which engages the glutes and entire posterior chain when performed properly, it certainly engages them more than squats so I’m confused as to why you’d leave it out.
Good training tips, just one error: When Abby demonstrates the actions of glute max she does a hip flexion instead of a hip extension, ie she kicks her leg in front of her when the correct action of hip extension is kicking your leg behind you
For guys: Having stronger gluteus muscles really helps for heavier squats. Hyperextension with heavy barbells on the back of the neck is one of the most underrated exercise for glutes.
Thank you so much for this video. I have been looking for such detailed video about growing the glutes for such a long time now. Amazing editing too. I love your work ❤️❤️❤️
Charles Poliquin says the glute bridge extension / hip thrust (2:18) is a terrible exercise as it can "present a significant risk of abdominal, hip flexor, and lower back injury".
Great approach to muscle building...with legit research paper based logic! Love it! Oh and I have to mention the amazeee editing at the end when Abby moves away revealing the text 😆😆😆
Woke my girl up to make her watch this video i aint even playing bless you jeff. ALSO jeff you and maxx need to stop uploading at the same time its hurting me too much choosing between the two fr fr
