Hypertrophy Guide | Glutes | JTSstrength.com
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- เผยแพร่เมื่อ 25 ก.ค. 2018
- Hypertrophy Guide Hub: renaissanceperiodization.com/...
Cake, Peach, Booty...whatever you call it, people wanna know how to build it. Dr. Mike Israetel brings you the Glute Hypertrophy Guide.
Get stronger and build more muscle with the JuggernautAI App, try it 2 weeks FREE at www.juggernautai.app/ - กีฬา
every day is glutes day. suns out, glutes out
buns*
@@dirtynipples26 butts*
"suns out buns out"
Moon shine
So true. It’s hard to get in edgewise to do hip thrusts 😊
I used to train my glutes every day for 3 months straight and saw little growth. It wasn't until I took a whole month off, came back and I swear it was the only time I saw a massive growth in my glutes.
Now I only priotise 2 days just for glutes and the rest other parts of the body.
Don't overdo it.. Let your body heal and you will see growth!
100% , use the Renaissance Periodization algorithms to autoregulate how much recovery you need/how much volume you need, and you'll be doing a very good job
Hey what exercises did you do for those 3 months if you don't mind me asking?
😂😂😂
@@R3TR1BUT1ONzit’s not the exercises that was the issue for them, it was the fact that they trained them every day
What confuses me is Bret Contreras says glutes need to be trained horizontally as well as vertically and lateral. So for example he said hipthrust, being a horizontal exercise, would be worked with 12 sets per week. So if vertical and lateral are out of the equation do you still get same results. Esp with the medius?
These Hypertrophy guide have helped my programming significantly. Thank you Dr. Mike Israetel!
Thank you Mike for providing this flood of knowledge for free.
I just came here to revisit the basics after the hip thrust controversy that just arised. As always, Dr. Mike delivers. Thanks. Cheers!
Mike has to be 1 of if not the smartest fitness youtubers i have ever watched everthing is so neat and detailed and organized i love it u rock.
If you work your glutes more than 2-3 times a week you won’t see the progress. I had to work pretty hard to gain some muscle on this peach. Don’t forget to eat at a calorie maintenance/surplus. Eat and feed the gains. It’s so important too.
45° hypers are also great for glutes and hamstrings if you focus on flexing your glutes hard instead of going all lower back on them.
how about a bank account hypertrophy guide
Glute hypertrophy: 90k views after 2 years
Quad hypertrophy: 320k views after 2.5 years
Interesting.
Its cus people focus on the wrong things. especially when theyre new.
@@BeartoeConCarne How so? As Dr. Mike said, if you do your quad & ham training correctly you can build pretty good glutes with no direct training.
If anything I’d say this bucks the assumption one might get from Instagram, that booty girls are influencing how people train. (Or at least people who care enough to find videos like this.)
Shows how 75% of even the best fitness audience is literally a bunch of dumb asses.
@@BeartoeConCarne I don't get it
@@omalone1169 people work their glamour muscles more than the muscles that matter the most.
Dr. Mike, just wanted to say Thank-You for all this info. I'm 64 and after a career in Law Enforcement I'm missing my left achilles tendon, 3 spinal fusions, and both rotator cuffs repaired. But, I love training, but I obviously have difficulties. Your info has really helped me to train with a scientific approach and I can tell the difference. Thanks again.
I was worried hip thrusts wouldn't be included here, as they aren't in the RP physique templates as an option. good to see Bret Contreras' influence here, as I've always felt hip thrusts target my glutes directly much better than any deadlift variation
was curious about the same thing ... I was like Bret's gonna be mad
I've heard great things about this channel, however this glute hypertrophy video was a let down. The hip thrust was just lumped into glute bridges and not given a priority. It wasn't even mentioned. This chanel might be great for powerlifting, but in terms of glutes training is quite poor. Bret Contreras is glute god of this topic. Its a shame he has not updated his channel, Instagram is where he has a lot of his content.
why would it need to be given priority? there are no magic exercises and as already stated in the video, there is a huge number of people who have gotten great glute development without doing a single hip thrust or glute bridge.
Phil Clarke nothing overloads the glutes specifically as well as the hip thrust. This video is about building glutes, not just getting decent glutes eventually after getting strong at squats and deadlifts.
peepee I think guys just feel weird doing hip thrusts. For some reason it has become a woman-centric exercise. Maybe they are scared of being so scrutinized- as they do to most women who perform them in the gym.
"I was gonna say 'in no time' but that's wrong." So true. Can't get results in an instant. Patience and consistency are key.
dude knows what he's talking about. Great video!
amazing summary, thanks
Assactly the video I was looking for.
Great breakdown 👍
Ive found glute bridges in the 12-15 range are great for glutes (45 sec rests)
Tibialis anterior.
That indeed is a muscle, sir.
I feel like Dr. Mike just forecasted a glute workout.
he is so well spoken
that's PhD for you
good vid, thanks!
And today I also added stair steppers, mountain climbing deadlifts, and highest resistance on the bike
I miss this version of Dr mike
Thanks for advice
I enjoyed it. Theres Quiana Welch...
Thanks! :)
Nice content😊
This content is so good. How come you don’t get that many views?( Despite having 200k subs)
Oliver Shtern i ask myself the same thing haha. I figure some of it has to do with the nature of our videos often being longer and a bit more complex in nature than lots of other fitness channels.
I feel not many people know how to practically put to use Dr. Mike's advice. He has great content.
Juggernaut Training Systems Just know that the ones watching are enjoying this so fucking much. Views will hopefully come with time.
Just wait for the video on calves!
Oliver Shtern share the vid
Fuck yeah vid I've been waiting for !
✅ I was led to believe that Dr. Mike was showing off his glute development in this video. #clickbait (still worth a thumbs up tho)
Thanks for the ongoing series JTS - great as always.
lmao you tried to say a cheesy comment to try to get a reply but didn't.
Don't worry I give you props, and a vid of my glutes if you prefer...
Stairstepper is also a great hypertrophy tool for the glues.
TayLybb oh boy
Funny joke
such a nice guy
Thanks for sharing such powerful knowledge. Please when listing those different exercices can you add some pics or vids to visualise them? Coz I dont master all the names of these exercises. Thx
Everybody wanna be a peach boi, ain't nobody wanna put in the work!
- My genetics regarding my whole body: lmao!!
- My genetics regarding my glutes: helloooooo!
Right?? The struggle is real
I can speak to heavy lunges being an injury risk. Tore my labrum doing walking lunges with a weight I could get about 12 reps each leg. Even though I wasn’t taking massive steps, I think the reason for me was partially due to the fact that once you get tired, it’s hard to keep hips actively stabilizing leading into next step. They can be pretty taxing, so it’s natural to try to let yourself catch a tiny amount of rest by relaxing at the top. So I step out with hips relaxed then all of the sudden they have a heavy load they have to try to stabilize without being properly prepared for it. Maybe if I wasn’t already exhausted from squats when I did them it would have been better. Who knows, might have happened even if I focused on better hip stabilization throughout and if I didn’t do them after squats. Walking lunges are hard…
Really liking all of Mike’s vids. I enjoy listening to him share the full breadth of his knowledge. He got a real nice way o’ talkin. 😉
If I’m doing single-digit reps, I stick to reverse lunges. On forward lunges it’s too easy for me to stomp down on that front leg.
You can put a bottle on top of ur side delt and it wont fall down lol
Didn't see this coming.
Lol he had an opportunity to say " that's a different ASSpect."
calves and foreams next? :D
If i choose,walking lunges for glutes,does the sets count as quad sets?or it adds to glute volume
What about forearms?
I usually train my glutes with heavy hip thrusts around 240-280 kg for around 12-15 Reps with drop sets. But right now after the lockdown they weight is less but thank God for muscle memory💪🏻😂
My man training to marry the fat rich chick down the street.
So Leg presses contribute to glute MEV? They were mentioned alongside squats and deadlifts
Well I probably don't train scientifically, because I just go to create and play. So my new thing is starting at the least amount of weights on the abductor machine and the inductor machine and doing twenty reps and then 20 pulses, and work my way up to the heaviest weight. 😁 🤷 I don't know if it's working, but I know I feel pumped up in my perineal are afterwards. Like Arnold says.....😂😂😂😂
Are the volume numbers for these guides similar to the volume you would be doing in a caloric deficit or are they strictly when you're in a hypertrophy phase?
The MV and MEV would be very similar but the MRV would go down if you're in a deficit.
Thank you!
Do you have a hypertrophy guide workout that incorporates all these videos in one workout that trains each body part 2x a week? That’ll be very beneficial
I just love his shoulder hair
You’re lucky
Why not go heavy on the lunges? Is it specifically walking variations that are injury prone at heavy weight? My lunges are usually smith machine Bulgarian split squats.
I don't know if I missed it , but is there one on calves =(
Next week
How did mike come up with this whole volume landmark theory? Would be interested to know!
taken from the intro of his book on these volume landmarks:
"As you read, please remember that while these concepts and specific recommendations are
grounded in well-established science, much of this discussion is theoretical in nature. This
means that we do not want you to think of anything written here as a hard and fast rule,
extensively research-confirmed science, or infallible dogma. We’d much prefer to offer the
contents of this book to you as a likely estimate of what’s really going on in physiology, and
hope you use it as food for thought that enables you to get the most out of your own training,
and the training of those you help."
Jake Meades keep in mind that volume, fatigue, frequency, variation, are all concepts that are not made by dr.mike, but just refined and applied to his definition of how to train to develope muscle.
What would my glute MV or MEV be if I’m not squatting or deadlifting in an attempt to reduce systemic fatigue in a shoulder prioritization phase?
If you’re not skipping legs altogether, you’ll still be hitting them in other leg movements that aren’t squats and deadlifts, if that makes sense lol
A word to the wise, and I was surprised by this too. But I did get an injury doing one leg at a time via Bulgarian split squats with the smith machine. I wasn't doing low reps, but I was training to failure and that's probably what did it.
Be cautious with split squats and lunges. They are KILLER glute movements, literally. They are the most underrated glute work you can do.
I would go back to some kind of lunge or split but having taken months to heal I'm apprehensive.
Id never do one leg to failure...will do them for burnout and finish off a workout.
Any advice on techniques to activate the glutes in the squat or DL for someone who is quad dominant ? Cheers !
I notice Mike often advises something like two heavier mesocycles then a light one and a deload. What are your thoughts on keeping these coherent or not between body parts. For example, should I do heavier stuff for chest at the same time as back, legs, etc. Or would it be better to do some light stuff with chest when I go heavy with legs, and vice versa, etc. Also would the relation to bulking and cutting cycles have any effect on the answer, for example you may want to go for higher volumes/harder mesocycles on more/all body parts when bulking.
From a powerlifting perspective, I'm ok with having people move into Strength for Squat or Dead while remaining in Hypertrophy for Bench as Bench typically responds most to hypertrophy and requires the shortest peak. Then they may move into peaking earlier in the lower body lifts than they do for bench. Not sure on Mike's answer for bodybuilding stuff though. Here is the answer to the bulking/cutting question: th-cam.com/video/ifNJ0pZpmx0/w-d-xo.html
Juggernaut Training Systems Thanks for the reply! Watched the video which was definitely useful as I would've otherwise chosen to do strength during a cut as I figured there was less need for the calories!
i’m about to have the biggest cakes at my gym.
Caaaaalves! Pls :)
Only one answer for big glutes. Deadlift specialised strength program
Are kettlebell swings ok for anus hypertrophy?
I heard that prison can be good for that
@@dirtynipples26 5 sets of 10 soap drops at a 3x per week frequency is optimal, provided you respond fine to the heat produced by friction.
@@dirtynipples26 🤣🤣🤣🤣🤣
I’d always hurt my back doing deadlifts so I switched to sumo deadlifts much better for me
My glutes growth more than my quads :'(
frog pumps , donkey kicks lol
Forearms
How about benching? If I flex my glutes and legs when benching I tend to feel them a bit the next day.
my family doctor
Literarely working your ass off...
Bret Contreras needs to know your location
gloots for the sloots
true
Should've just made Mike's juicy buns the thumbnail. Wouldn't even be mad.
Should i Train Glutes if i want to compete in Mens Physique class?
Thicc
T H I C C C
Can we please get a decent glute machine so that we don't hump the Olympic bars in the gym?
So basically no Glute med or min? need to do more than just Hip extension
Plz Big Hairy Sugar Daddy do a video on calves 😚
When we getting calves bruh
Next Thursday
AWESOME! Finally lol
I'm trying to make my glutes sore again, but I guess they are as big as they are gonna get. 😢 Oh well, it's still a "good" habit
Gluties for the cuties!!
I got up to squatting 500. My glutes looked almost identical to when I didn’t train at all
Quarter squats will do that
Thats crazy bro. I've been going to the gym for like 6 months and just by deep squatting with pauses my glutes definitely got bigger and rounder. Maybe your form is just shite
@@iReppoGames or it’s just genetics..
HGH skull
Today's bodybuilders need significantly smaller flutes, they look ridiculous now, classic era used to actively avoid training them
Sam Davies Yeah they really gotta work on their woodwind:percussion ratios imo
Whenever I get over 200lbs my ass looks way to big but I don't really do upper body so its my own fault.I'd be fine with it but its like the women at my crossfit/weightlifting gym are a little perverted
the fuck is a frog pump
Algorithm
Ass to grass squats hit glutes.
Hard dontndo
5 for 5
Do 5 for 8-10
You’ll hit quads and glutes some hams
Who wants bigger glutes?
If you have a halfway decent squat and deadlift, they'll already be *too* big.
Did he say bent over rows activate the glutes?
And please shave the shoulders dr Mike
Why should he shave to please you?
Ladies take notes....
Im new,is he natty?
Hope you're joking.
He's like 5 ft 6 and over 200 lb in contest condition.
Real Fine Pork oh so he must be natural..of course
He is less than 100kg
And above 20% bodyfat
He has the info
Definitely natural
Tell me i got that right
gabrial autromistonionter more like over 100 kg in single digits.
Also not sure if trolling or srs
Real Fine Pork nt rely...just curious man...thanks..have a nice day
Talk talk talk.Just show me.
Mike looks like the BUFFEST cancer patient
shave .. mike .. for the love of god
gay
Imagine having more hair in your shoulder than in your head, go shave 🤢