Top Moves for Each Bodypart...GLUTES.

Maximus...

It is time to get off your butt...literally.  The Glutes ARE one of the more powerful muscles in your body.  They are involved heavily in sprinting and in weight training.  Athletes must have powerful Glutes in order to have explosion and strength in their chosen sport.  But all too often, the Glutes are forgotten when it come to the average gym-goer.  The average male is too obsessed with his chest and biceps to realize that his Glutes are flat, unmuscular, and not equipped to do anything remotely athletic.  The average female craves to have THIS but with their training habits and nutrtion (genetics aside) end up with THIS...So without further ado, let me tell you eager readers what the best moves are for your Glutes...Also, Sprints could also be considered number 1, but we are focusing on moves that are done in the gym.


1.  Sumo Deadlift:  The Deadlift is one of the top three moves ever.  Period.  This modification on the move allows to still handle the heavy loads needed for growth with most of the emphasis on the glutes.  Basically you are going to take a wider stance and your arms will be inside of your knees like THIS.  The wider stance makes your glutes and hamstrings work much harder than they would in a conventional Deadlift.  Plus, your lower back does not take as much of the load.  This is one of my go-to moves for total body strength and power, but also for that exquisite, athletic looking backside...do not avoid the Sumo...embrace it and you will reshape your body.

2.  Full Bucket Squat.:  You activate more muscle from glutes and hamstrings when you drop into the hole.  FBS are the real deal.  Check the depth on this Widowmaker Squat.  Your initial loading will not be as high your typical high quarter/partial squat.  But with enough squats into the bucket, you will eventually regain your strength.  Women, you must realize that squatting with bodyweight or jogging the treadmill will not develop the glutes you want.  Find a qualified trainer to coach your form, walk to the power rack, and begin to develop that hall of fame booty you want...

3.  Deep Lunges:  Lunges done properly will effectively train and develop your quads, hams, and glutes.  They can be performed with a barbell or dumbells.  My preference is the barbell as it allows for more load to be placed on the glutes.  Plus you will not have to worry about your forearms giving out.  With this movement, the key is for your back knee to almost hit the ground.  Another key is too take a slightly wider step forward or backward if you are doing reverse lunges.  Also, take a 2 second pause in the bottom of the rep.  You will be in serious pain if they are done right.  So, how can these moves be properly executed?

Full Bucket Squats:  Use the Vince Gironda 8x8 scheme...8 sets of 8 reps with 30-60 secs rest between sets.  The weight you use will have an impact on your rest time.  I have overestimated this before weight wise, and have not survived the scheme...plan accordingly or face expiration.

Full Bucket Squat, Sumo Deadlift, and Deep Lunge HIT set:  Perform HIT style...HIT refers to High Intensity Training with follows a training methodology of performing one set of one exercise until failure occurs...failure usually occurs between 8-12 reps...reps are all smooth and controlled with a 3 second negative and an 1 second positive.  The tri set will be over quickly...but you will also be on your back quickly...with all the knowledge you know have...GET TO WORK!