Dr. Sunny Andrews and Andre Adams joined host Rick Richey to discuss glute exercises. Before a training exercise of any muscle, a high carb meal is in order. Once in the gym, warm up by stretching, foam rolling, and performing light exercises before jumping into heavy exercises. One favorite glute exercise is step ups with the rear foot elevated. Hip thrusts are another. The SRA curve (stress, recovery, adaptation) is important. Too much stress on the muscles, too long a recovery time will be needed, and then you won’t be able to fit in the adaptation step. The ideal frequency of glute training is around two workouts a week, and you should take a break if the muscles are still sore from the previous workout.
Key Takeaways:
- A higher carb meal is advised 60 to 90 minutes before training.
- Training should begin with stretching and lighter exercises before moving on to heavy glute exercises.
- The best glute exercises include hip thrusts, step ups with rear foot elevated, and deadlift thrusts.
“And they have brought in to IFBB Olympians to be the brains behind some of this, the ones that are out there doing the work, training the glutes for the stage, and also looking a little bit about performance.”
Read more: https://blog.nasm.org/glute-talk
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