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  1. #1
    Registered User skylarmalts's Avatar
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    Advice on my glute workout?

    Is my glute workout good or can it use some tweaking? It seems too long - I get tired, dizzy, & blurred vision. I’m a 22 yr old female. Glutes done once a week. I use protein powder after workouts.

    I try to increase the weight as often as possible

    Trying to grow glutes


    Stretch + activation

    Squat rack: 3 sets, 8-12 reps. 110lbs, 120lbs, 130lbs and a drop set with 90lbs

    Sumo squats: 3 sets, 8-12 reps, 90lbs. Should I do RDLs instead?

    Hip thrusts: 3 sets, 8-12 reps. 130lbs, 160lbs, 160lbs

    Bulgarian split squats: 3 sets, 10 reps, 35lbs

    Cable kickbacks: 3 sets, 12 reps each leg. Can’t remember weight right now

    Cable abductions (side kicks): 3 sets, 12 reps each leg. Can’t remember weight right now
    Last edited by skylarmalts; 10-07-2021 at 09:19 PM.
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  2. #2
    Registered User BeginnerGainz's Avatar
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    Originally Posted by skylarmalts View Post
    Is my glute workout good or can it use some tweaking? It seems too long - I get tired, dizzy, & blurred vision. I’m a 22 yr old female. Glutes done once a week. I use protein powder after workouts.

    I try to increase the weight as often as possible

    Trying to grow glutes


    Stretch + activation

    Squat rack: 3 sets, 8-12 reps. 110lbs, 120lbs, 130lbs and a drop set with 90lbs

    Sumo squats: 3 sets, 8-12 reps, 90lbs. Should I do RDLs instead?

    Hip thrusts: 3 sets, 8-12 reps. 130lbs, 160lbs, 160lbs

    Bulgarian split squats: 3 sets, 10 reps, 35lbs

    Cable kickbacks: 3 sets, 12 reps each leg. Can’t remember weight right now

    Cable abductions (side kicks): 3 sets, 12 reps each leg. Can’t remember weight right now
    Wide stance anything is more adductor, not glute. The glutes are actually disadvantaged in a wide stance.

    You will be fine with squats, hip thrust and RDLs. Trap bar deadlifts have been shown in studies to hit the glutes harder than conventional or sumo deadlifts as well. And single leg work is good too, in every study I’ve seen, step up variations beat the pants off every movement for glutes though.

    Standing hip abductions work the glute medius, seated will work the piriformis. If you have a cuff for a cable machine or access to a 4-way hip machine, those would be your best options for glute medius.
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  3. #3
    Registered User BeginnerGainz's Avatar
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    Originally Posted by BeginnerGainz View Post
    Wide stance anything is more adductor, not glute. The glutes are actually disadvantaged in a wide stance.

    You will be fine with squats, hip thrust and RDLs. Trap bar deadlifts have been shown in studies to hit the glutes harder than conventional or sumo deadlifts as well. And single leg work is good too, in every study I’ve seen, step up variations beat the pants off every movement for glutes though.

    Standing hip abductions work the glute medius, seated will work the piriformis. If you have a cuff for a cable machine or access to a 4-way hip machine, those would be your best options for glute medius.
    Obligatory
    Spoiler!


    Srs, good stuff

    I found Hip Thrust on the leg extension machine is great for peak contraction, but you will quickly outgrow the weight stack



    Also attaching a useful link for glute programming and volume management.

    https://renaissanceperiodization.com...s-hypertrophy/

    Cheers!
    ► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
    ► https://forum.bodybuilding.com/showthread.php?t=180349883
    ► Progress Pictures
    ► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
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  5. #5
    Registered User BeginnerGainz's Avatar
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    Originally Posted by Camarija View Post
    Obligatory
    Spoiler!


    Srs, good stuff

    I found Hip Thrust on the leg extension machine is great for peak contraction, but you will quickly outgrow the weight stack



    Also attaching a useful link for glute programming and volume management.

    https://renaissanceperiodization.com...s-hypertrophy/

    Cheers!
    I’ve done something similar on the lying leg curl machine
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  6. #6
    Registered User skylarmalts's Avatar
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    Originally Posted by BeginnerGainz View Post
    Wide stance anything is more adductor, not glute. The glutes are actually disadvantaged in a wide stance.

    You will be fine with squats, hip thrust and RDLs. Trap bar deadlifts have been shown in studies to hit the glutes harder than conventional or sumo deadlifts as well. And single leg work is good too, in every study I’ve seen, step up variations beat the pants off every movement for glutes though.

    Standing hip abductions work the glute medius, seated will work the piriformis. If you have a cuff for a cable machine or access to a 4-way hip machine, those would be your best options for glute medius.

    Thank you! Didn’t know that about wide movements. The study you posted for single leg movements was great. Incorporated into my work out today
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  7. #7
    Registered User skylarmalts's Avatar
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    Originally Posted by Camarija View Post
    Obligatory
    Spoiler!


    Srs, good stuff

    I found Hip Thrust on the leg extension machine is great for peak contraction, but you will quickly outgrow the weight stack



    Also attaching a useful link for glute programming and volume management.

    Cheers!

    Thanks! Never tried it this way, will have to give it a go. Appreciate it
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  8. #8
    Moderator SuffolkPunch's Avatar
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    Hip thrusters on the smith machine can be a decent compromise between being easy to set up and being able to add enough weight.
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    Registered User BadGaskets350's Avatar
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    If the leg exercises are making you dizzy and causing blurred vision you may be losing blood pressure. My wife (who is NOT a gym goer) struggles with any sort of exercise because of this. I'm pretty sure the condition is called orthostatic hypotension. Just standing up can cause blood pressure drops and dizziness.

    I think this is more common in women than men.

    Discuss this with your doctor, have your bp checked.There are tests for that sort of hypotension.

    I don't necessarily think your routine is "too much", it looks a lot like any other leg day to me.
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  10. #10
    Registered User skylarmalts's Avatar
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    Originally Posted by BadGaskets350 View Post
    If the leg exercises are making you dizzy and causing blurred vision you may be losing blood pressure. My wife (who is NOT a gym goer) struggles with any sort of exercise because of this. I'm pretty sure the condition is called orthostatic hypotension. Just standing up can cause blood pressure drops and dizziness.

    I think this is more common in women than men.

    Discuss this with your doctor, have your bp checked.There are tests for that sort of hypotension.

    I don't necessarily think your routine is "too much", it looks a lot like any other leg day to me.

    Thanks for sharing, I’ll definitely do some research on it and bring it up to my doctor
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  11. #11
    Registered User skylarmalts's Avatar
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    Originally Posted by SuffolkPunch View Post
    Hip thrusters on the smith machine can be a decent compromise between being easy to set up and being able to add enough weight.

    Yeah that’s what I’ve found as well
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    Moderator SuffolkPunch's Avatar
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    Originally Posted by GrubMilk View Post
    Posts: 5
    This is not the misc. I see from your earlier post that you've created a new account having previously been active in the Misc.

    Firstly, why the new account? What was your previous account name. PM me if you don't want this public.

    But in the meantime, please stay on topic in serious forums.
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  14. #14
    Registered User skylarmalts's Avatar
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    Originally Posted by SuffolkPunch View Post
    This is not the misc. I see from your earlier post that you've created a new account having previously been active in the Misc.

    Firstly, why the new account? What was your previous account name. PM me if you don't want this public.

    But in the meantime, please stay on topic in serious forums.

    What? Dude I literally found this website a few days ago for the first time and opened an account and made the post. There weren’t any “rules” or anything like that, no direction on where to post. Just a spot that said create thread, which I did. Really not a big deal - you don’t have to be rude about it
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    Moderator SuffolkPunch's Avatar
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    Originally Posted by skylarmalts View Post
    What? Dude I literally found this website a few days ago for the first time and opened an account and made the post. There weren’t any “rules” or anything like that, no direction on where to post. Just a spot that said create thread, which I did. Really not a big deal - you don’t have to be rude about it
    I was talking to the guy I quoted "GrubMilk" who was spamming your thread with meaningless posts.
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