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Where do the best Glutes come from and how to achieve hip success

Hips are key to a lifetime of movement and mobility

Bottom. Backside. Glutes.

Center of the action

Center of the action

This article is all about the posterior chain. Hips to the ankles. The development of your rear down. 

Glute activation

Lying on your back, hips into the air.

That’s something you could do everyday to enhance the benefits of squatting.

Squats

Getting stronger here will help you become more powerful getting out of the bottom of a heavy squat.

Women should aim for a 40+ lbs db

Women should aim for a 40+ lbs db

The muscle fibers are stimulated and the resulting glute hypertrophy will be noticed by your snapchat followers.

Progression: must become stronger or more efficient in measures of fitness

Here is some situation:

A woman exerciser has been using the same 25 lb dumbbells for  every time she worked out squats. That booty gonna stay that way. If they are okay with it then fine.

It’s important to realize that the best glutes come from being subjected to progressively heavy forces throughout a range of motion.

Here are a few tips for progression:

1. Tempo: If you have no choice but to use the same weight as last time, then you can use tempo for progression. For each rep, lower yourself down slowly for a count of three seconds, then squat up as fast as you can. Do as many reps as you can in a minute.

2. Plyometric: Again, if you have no choice but to use the same weight as last time, now try jumping with it.

Weighted plyometric

Weighted plyometric

3. Different squat variation: no need to always do two legged squats. Variation helps with progression by getting stronger throughout more diverse range of motion.

4. Go heavier. That simple, go heavier than you’ve ever gone before. Aim for personal bests often.

5. Do more. Sometimes you can’t go heavier. Then do more, either do more reps or more sets or some way of increasing volume over last time.

You recover well by eating well and resting. Then You Go Enjoy your GAINS!

How did you find this glutes article?

Well thank you for reading and stay tuned…

 

Fitness
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Exercise Log #2 Bulgarian Split Squat (aka RFESS)

Why aren’t you split squatting?

Many serious weightlifters say that the Squat is the king of exercises. Squats promote muscle tone and strength in the legs. If you want to spend gym time wisely, you must realize the benefit of lower body / core training.

Benefits of Bulgarian Split Squat

I use this exercise with clients and for myself based on the following reasons:

  • Promotes healthy metabolism
  • Balance, coordination
  • Muscular development supporting knee and hip structures
  • Posture improvements
  • Active stretching of hip flexors
  • Glute strengthening

Exercise Log #2

Try this, you can do this exercise all over the place.

Physical Fitness by Dre
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Secrets of the Worlds Best Bottom

The Worlds Top Bottom…to be the most round, the most firm, and the most perfect.

What is it about those two symmetrical chunks making up our tush that draws such fascination and attention?

Victoria won’t reveal her secrets about the rump, but I will.

It’s a sex symbol. The golden ratio of 0.6:1.0 could guarantee any woman super model status with that very rare waist to hip ratio. Body Mass Index plays no role here — only ratios.

The golden ratio is used in architecture, paintings, and determining within a millisecond a potential mate’s health and fertility levels.

For others, the glutes are featured as the source of physical strength and power.

The butt is the strongest muscle in the human body, which is why athletes are required to develop their lower body strength.

Most people would benefit from gluteus maximus strength training since it plays a big role in promoting healthy, pain-free low back.

Think about it this way…who’s body is in better overall condition: the guy with huge biceps or the guy who could pick up 400 lbs off the ground?

Glutes win every time.

How to Tone and Shape the Perfect Butt

Exercises like Lunges, Step Ups, and Squats not only shape a fine asset, but also burn fat too!

Speaking of burning fat, you also need a steady intake of healthy, whole foods to energize your workouts and supply your body with the nutrition it needs.

Hips don’t Lie

Whether you want to live pain-free, or attract more attention, the butt shows it all.

Physical Fitness by Dre