Glute-Licious | Muscle School: Glutes
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- Опубліковано 10 лют 2025
- My Instagram: / aesthetic_strength
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so sumo deadlift. dumbbell romanian deadlift. horizontal back extension.walking lunges superset. banded side walks.barbell split squats.
thanks!!!!
You are SO informative. This channel deserves so many more subs. I remember seeing you a while ago on Jaz's channel and I found my way here recently and I'm so glad I did! :)
Love how thorough you are! You are one of few online trainers who seems to really know their stuff- which as an exercise science student is something I can really appreciate :) Keep up the awesome work!!
"You'll see how big their glutes are, just check their ass out"😂😂😂
I completely changed how I do my back extensions from this. So helpful thanks!
Camila Piza vids or it didn’t happen
Love this! So helpful, i do feel like My glutes are rarely activated with my hamstrings and loger back taking over and i will definitely implement some of your tips!
Glad it was helpful! I'd definitely look to do both glute and ab activation exercises in your case pre workout. As well as that dumbbell Romanian deadlift with cable pull through combo. The lighter stuff will help tension those glutes and the ab activation stuff will help position your pelvis in a way that allows you to contract with the glutes more and back less.
You have the best informative videos!!! I used to do split squats on the Smith machine but I felt like it put a lot of pressure on my knees.
This is a common problem, I'd try with a barbell and get your foot further out in front of you. The smith machine forces people through a fixed rom and if you aren't set up perfectly or if you have a specific body type it can cause issues. Also the further your foot is out in front, the less sheer force on the knee. So try that and if you still get pain scratch it. No exercise is worth losing long term gains from possible injury.
I've only watched about 3 of your videos so far and already I've learned way more in the few years I've been working out! Thank you so much!!!!!
im so glad i am following your channel. i love this series! i am glad you have other content than just simply workout footage (although i like watching those too). but thanks for great content and information!! this helps tie everything together for a "Beginner" like myself :)
Took lots of note down whilst watching this video...good information
I found you through Jazmine Garcia's videos & just wanted to say your videos are very helpful, informative, while still being entertaining! (also, im a total freakin science & anatomy nerd so I like how you include the science and explanation behind the different moves). So thank you!! Keep it up! :)
Someone already said it, regarding the last exercise, you can use the leg extension machine for those. The comment I saw though said the hamstring curl machine... but I use the leg extension machine for quads. You have to play around with the adjustments a bit, but it's awesome.
Very helpful! I have low back and hip issues that makes my squat horrible, so I've been working on activating my glutes more. Definitely going to incorporate these exercises. I like how you explain WHY you included each of them as well.
Yessss. I get tired halfway through other youtubers videos when they're long and stop watching, but you do a great job of keeping people engaged all the way through!!! At least I think so bc sometimes when it ends I'm like noooo... I want more info hahaha. Funny and conversational 🙌🏼.. BTW I always get a kick out of watching people work out in the background 😂
Great vid :) I have been doing these types of exercises for the last few months and have noticed such a change 👍🏼 can't wait to get to the gym now
Awesome Thanks! Can't wait to try the dumbbell lifts tomorrow!!
Coming from Omar's channel. Great videos on your channel
I really enjoy your muscle school videos! It reminds me how to target different muscle groups and with what purpose. Thank you for sharing.
Another very helpful video, thanks Brendan! Your tips have definitely been helping my powerlifting, much appreciated!
Thank you and glad you liked it!
Wow I enjoyed every second lol and I love how you mention the glute guy haha
anyway this was very helpful I'll be trying these out! :) thanks Brendan!
Always killin it with the content! Idk if you've already done a Muscle School video for shoulders but Id love to see one!
You're awesome! I just started lifting about 2 months now, trying to grow my glutes 😁
I'm building my body by Brendan. Thanks, Brendan!
Super helpful!!! thank you Brendan!
+Biankita 8 Helpfull and informative are what I really aim for on the channel so I'm stoked you liked it
Brendan Tietz thank you for the i for the great info. Just worked on activating my glutes before my workout today and it made a huge difference. Thank you!!
i loved it!🙌.. this is so helpful! Thank you for sharing Brendan
+Lucia Marquez- Gonzalez You are very welcome!
Super super helpful! Will apply this to my training especially since I am quad dominant and will take this info and apply it to my clients! Love the videos. Learning a lot
Sumo dl
Rdls
Cable pulls
Back extensions
Lunges
Bulgarian split squat
Yet another super helpful video... thank you for putting out such great content! Quads next?
I'm going to go pecs next I believe mostly because the glutes seems to be a female favorite and the pecs will be one for the guys! However quads will come soon and I have a lot to say since my quads sucked for years lol
you're really talented for this...
Glute workouts are saving me from tons of low back pain...yours the best so far.
(your acoustics irritating to me to hear...quilts on walls or something to absorb vibes will soften the sound) thanks
subbed etc.
Muscle School 👌🏼 love the name!!
If you don't have the reverse hyper machine you can use the smith machine for this. Give it a try!
Awesome video! I have been struggling with hip thrusts and find the set up awkward and cumbersome not to mention painful unless your gym has a good set up for it. Thanks for the great suggestions!
Yo brendan-- you da real MVP 👌🏽💪🏼😂
Such helpful tips! Thanks for sharing all this info, will definitely implement this on my next glute day.
That last exercise I have seen people doing it on the hamstring curl machine.
This is great! I always learn so much when i watch your vids!
You're an angel sent from bodybuilding heaven ok. Thanks for this video!
great video is necessary to elavate the rear leg or does it matter
This was so wonderful to watch I love all these exercises. Thank you so much.
Awesome video, thank you. Would like to see a part 2 to this video please :).
What about the kickbacks using a smith machine? Great video!
+Pieper Nakanishi You could do the quadruped hip extension on the smith machine although it will be very different. You can also do it on the lying leg curl sometimes depending on the machine. The reason it'll be different though is because of the circular force curve with the pendulum. With a smith machine it will just go straight up which changes tension and honestly at that point I'd rather use a cable kick back in a quadruped position. The lying leg curl of some machines will be a bit circular however the ROM will be less unless you're rather tall (6'2" plus or so lol). Hope this helped.
This Video was so helpfull pls more videos like this! And one question I train my legs 3 times a week how often should i incorporate heavy sessions (4-6reps) ?
Amazing, informative video Brendan. What's your opinion on adding in glute workouts several times a week into your program (not just on leg days)? I know Bret Contreras preaches a lot about activating the glutes up to like 4x/week, just wanted to know your opinion.
Look at my comment response to Ashley morales. I think high frequency is good however it's looking at the big picture short sighted. Without getting to sciency on you here is the deal simplistically. Higher bouts of volume in one session stimulate these things called satellite cells better than lower bouts of volume spread out over the week. Satellite cells basically regulate how much a muscle can grow. A muscle grows from the body stimulating protein synthesis which happens whenever you train a muscle however again the amount of this growth is regulated by the satellite cells. So basically more frequent but lower volume training sessions are great for stimulating protein synthesis but not as good at activating new satellite cells. The best way to activate satellite cells is to really damage the muscle basically and that's best achieved through less frequent training sessions but higher volume per session. So as I said to Ashely, I like training the glutes with ALOT of volume early on
in a training cycle and then slowly dropping volume but upping frequency as the training cycle goes on. The early stages will get those satellite cells and the later stages will constantly stimulate muscle protein synthesis. Really hope this made sense lol hard to simplify this one down.
Brendan Tietz so basically first few weeks high volume but not as frequent training them to get it going and then after lower the volume but up the frequency?
Thanks for sharing! I learned something new today!
Are you a professor at your local college? Because you should be and if you're not, you need to use videos like these in your resume to positions like that.
Good stuff Brendan
love this! so much information :)
I love how he said his best deadlift in the gym is 675lbs like it was really no big deal xD, That is impressive! Holy cow! 675lbs!
Thank you for sharing your knowledge! I like how you go into detail👍🏼👌🏼 just started following you today thanks to a video you did with Amanda about fat loss.
Another good one 👏🏼👏🏼👏🏼
Great Video Brendan!!! Question... I'm trying to get them booty gainz. Should I just do a glute only day were I do the exercises you mentioned or just work them in with myself legs days?
If you were purely concerned with glute gains and nothing else here is what I'd do. If start off with a basic upper lower split (4 training days a week). I'd incorporate those exercises within the lower body days. Go really high volume 10+ sets on direct glute work per day (plus squatting and all that). Then every 2-3 weeks I'd add an extra glute only day. So by week 2-3 you'll train 5 days a week, upper lower style and one glute day. Then by week 5-6 I'd add another glute day so 6 training days total. From there if you want to continue I'd just keep adding exercises every few weeks to those extra glute days. This will systematically add volume and frequency over time to your glutes and would be the best way to go about growing them. A lot of people program routines out with set training days or volume all the way through and this isn't always best. Hope this made sense
+Brendan Tietz Thanks Brendan! I currently do the PHUL program now so I'm already lifting 4 days a week. 2 power days 2 hypertrophy days. So if I'm understanding you right I need to add an extra day for just glutes and in a few weeks and a 2 glute only day. Hope I got that right!!! You're the best!!! Thanks for always dropping that knowledge.
Brendan Tietz Brendan what exercises are direct glute work? When you say 10 sets, how many reps per set? Thanks im also having the same issue, not enough glute gains
8:58. That press-down form though.
Hi Brendan.. Love your vids.. always so informative. Can you tell me your view on the GHD? I've noticed in your last two vids that covered content relating to the glutes, you never mentioned it for building up the glutes/ hams.
Love the video! Really helpful! Your awesome!
Very helpful video but i want to know can i make glute work out every day or i should give gap...
Great video!! I noticed you talking about the reps. in each exercise, but how many rounds do you suggest on each one? And how many days a week would you recommend for this sequence? Thank you!!!
so informative!!! you did great!!!
Hmm, are you sure about sumo deadlifts being one of the best? Bret Contrarez has run EMG studies on glute activation, and has found the best glute exercises for muscular recruitment was hip bridging (single-leg, banded glute bridge), bent knee glute kickback (dumbbell behind the knee kicking upwards), and reverse hyperextensions respectively. Deadlifts, Lunges, and Squats only recruited around 59-61% for muscular contraction where the other exercises mentioned previously achieved 119-121%. I used to perform squat, deadlifts, and lunges only in this case but as soon as I added these movements in, I saw an immense increase in my low bar squat, and my sumo deadlifts. What are your thoughts?
Eric Bishop it’s pretty rare I respond to older video comments however you seem actually seeking knowledge and not trying to incite your opinion. So here’s my take. First off I want to remake this video. I actually even over complicated this one and didn’t get some points across I wanted. This was my early days of youtube as you can tell by my awkward happy UA-cam voice lmfao. Now with that said I actually still think properly performed deadlifts, especially the sumo Deadlift is by far the best glute exercise FOR overload. Incremental increases in weight over a training cycle due to its high load potential along with the position/movement of the body being directly in correspondence with the function/fiber alignment of the glutes makes it the best. The hip thrust is amazing for some (not all and maybe only about half the trainees out there in my experience) at activation but not overload. Most people can actually hip thrust as much if not more than they deadlift however the chances of that being loadable in a gym are slim. I’ve hip thrusted 600lbs before and it was just unbearable. As for the other mentions I completely disagree with emg studies. It’s a very long explanation but I believe Greg Nuckols wrote a great piece breaking them down. I might be wrong though, can’t remember for sure if it was him. Also the limitations there are huge. I mean this with respect to Bret but his deadlift form is pretty sub par as are most bodybuilder types. Now I’m pulling from my experience and this isn’t the only way but instead my overall approach is to incorporate everything both you and I have mentioned. However the main focus goes to the overload movements and secondary movements. All the lunges, cable pull throughs, back extensions, kick backs, etc are just for targeting specific fiber areas that are missed with other exercises. Ironically we know this intuitively, how many people have you seen with huge butts that don’t pick up a heavy barbell to either do a hip thrust or deadlift? And when I say big I mean big. Not average. Take a look at any powerlifter and you’ll see giant glutes. It’s literally a running joke in our circles with pants. Yet ironically bikini girls and guys on stage reaching true conditioning seem to be a rarity if they have a butt in those circumstances. What I will say is this, there are a ton of other ways to approach this but what I know for sure is if I could link you every single one of my female clients on here and I genuinely mean every single one you’d see they all have huge butts. This is from deadlifts and some accessory work thrown in here. My own gf who you can see on my instagram has add 4 inches to her glute measurement in less than a year from when we started dating/working together and she’s a petite asian girl who was born without a butt. Bret knows his stuff because he also has the same kind of transformations but he also molds most of his routines to a glute focus. I don’t, it just happens. I think people would find more routine freedom and overall better results if they focused on deadlift technique/strength increases along with some glute accessory work and I truly feel it’s that simple. But as I said, many ways to do this!
@@BrendanTietzcan you review this video again and see what Dr Mike Israetel and Dr Bret's thoughts on growing the butt.
Dr Mike's argument is that the butt grows at the stretch, in otherwords, during the bottom position of the squat as accdg to him, that's where the most damage occurs.
THIS IS AMAZING!!!! I love your content - so f*cking amazing and full of info - keep it up!
Would you recommend the glute 'squeezes' as a good warm-up for sumo deadlifts to get things firing? I do powerlifting so rep range is very low. It often takes me a good few deadlift sets to really get my glutes in coordination with everything else!
Yes actually I do this all the time myself! It's a great way to get them turned on as is a "quadruped bodyweight kick back" in my anterior pelvic tilt video I do that activation drill. They're both my favorites for pre deadlift warm ups.
Great video! Biggest muscle we got and so under stimulated. Thoughts on a single legged romanian dL?
Thanks bro and yes indeed! It's one strong ass muscle. Single leg RDLs are good for activation/rehab but not overload imo because it's a little too unstable. Most people won't be able to stimulate the glutes much beyond a stabilization effect however they do wonders for hip and back problems when done correctly.
Great vid! Nice blue shirt. 👍
Hahahaha thanks! In one of my last vids I asked if people liked it, I decided to keep it since the consensus was yes.
10:50 is this correct way of breathing(engaging core)? Her abdominals seem to go out when I expect them to remain in 🤔
Hip thrust is the best exercise for gluteus
Hmmm Dr Mike Israetel might beg to differ
very informative video. thanks for sharing!! :)
If you don't have a horizontal back extention machine at your gym is there another way to perform the squeeze?
Great video!
Great video mate
love this video thanks so much for the info!
you should make a calf video for #teamnocalves
What do you think of the donkey kickbacks and other " girly butt workouts " would it be weird for a guy to do them? I do them sometimes mainly just to mess around
If it's an exercise that you can feel really targets your glutes than its awesome! I use to do kick backs when my low back dominance was even worse, helped take the back out of the equation. Like I said, everyone's anatomical structure is different so finding what works is all that matters, if an exercise can train the function of the target muscle, if it can be progressively overloaded and if it feels right for you, then it would be advisable to definitely do it!
Boy you look soo good in here! Or is it just me lol
Can I do the barbell split squat with smith machine?
That blue smurf shirt of peace. jkkkkk loving this series! Also why do you hate reverse-hyper extensions?
They aim to train hip extension (and back extension) but unless you're crazy strong and very capable of perfect form, most end up just extending way too much at the back. They also can wreak havoc on people with spinal issues. For those who are compressed it may temporarily alleviate disc compression issues however it isn't permanent and the risk for greater damage if you have other spinal issues is huge. Even when I've tried it for a few months with rather good form I ended up with a severely tight back and worsened my back problems.
I can't believe you said no homo 😂😂😂 did we time travel back to 2008? Lol. Great vid though, psyched to get in the gym and start incorporating these
I think I'm stuck there. No homo and stoked are two terms I can't stop saying. Pretty sure no one has said stoked since the 80's lol. That's before I was even alive 😂
Since I'm one of the many who don't have the quadruped kick backs, could getting on all fours and donkey kicking a smith machine bar be just as effective??
I know you mentions 5 diff exercises, but do u just do one of them at once or you combine 2 or 3 types that target the same muscle?
muscle school - upper chest please
+mameimo I will be doing the pecs as a whole. I believe the chest will be next as it was something I brought up more than any other muscle on myself so I got some REALLY good stuff, including the upper pec region.
How come when I try to do Bulgarian split squats it hurts my knee quite a bit on my leg that's propped up? I've tried moving my front foot forward more, or extending my back leg further, but I can't figure it out. What am I doing wrong? Or is there just something wrong with my knees?
Also, why the heck does my tailbone always hurt??
Tailbone? You probably mean sacrum. As far as why you have pain in it, see physio or a chiropractor.
I guess if we are getting technical then it would be my coccyx. I have been going to a physical therapist for 6 months and the pain doesn't go away permanently. It comes back a day or so later. Just trying to figure out why because it is really frustrating.
You probably fell hard on it as a child. You may not even remember it happening. You should see a good chiropractor.
For the foot it may be that you put your foot in an unnatural position for u. For your coccyx it may be that your pelvis is bad aligned. Either anterior or posterior. Is your ass noticeably sticking up or in? If yes its one of those. U can fix it by some exercises
is it possible to do the barbell split squat on the smith machine?
Yes but because it's locked into a fixed plane you won't get nearly the same benefits. The more unstable the more benefits received again because that glute med/min are stabilizers. The idea of single leg booty movements are definitely to tension the glute max to an extent through hip extension however the main idea is to really force that pelvic stabilization.
THIS IS MY DDY
Is there a substitute for the horizontal back extensions since my gym only has the 45 degree angled one.
Good stuff!
Great tips thank you
"Why you checking everyone's ass?"
Me: I mean, Brendan told me 😂😂
Btw I've had this question forever and I never knew who to ask lol .. I don't really know how to describe it but I'll try lol ..You see how Noel has the top of her foot resting on the bench during the split squats... Well I learned to do split squats with my foot bending so that my toes are the ones resting on the bench.. Is that wrong? Am I loosing gains cause of this? Do I even lift? Lmaoo srs
Lmfao this is such a funny question but it's actually something I get asked a lot. How you rest your foot is completely up to you because that will not affect the tension or stability of the exercises. If you feel more comfortable with the toes that's fine or if you like it to be in the position Noel and I use that is also fine.
Also lol I think I just want to encourage the world to check everyone's ass out. That way they always look at mine 😂
So I do lift!! yayy haha thank youuu. I cant do it the way Noel does it I feel like my ankle's gonna snap and im gonna die lmao,
And dont worry, when i see you the first thing ill look for is your ass hahahaha
okay as a finance students, getting dividends isn't a good thing..
how often should we do this ? train glutes 2 Times a week?:)
Loved it!!! Can you pls make one on triceps...
+salma fareez I will definitely be covering the arms! That will probably be after the pecs which is next. I should have the chest out of the way this week and then triceps next week. I'm not sure if I will do biceps and triceps together yet though but if I separate, triceps will be first.
+Brendan Tietz awesome thank you 😊
Great content. Get a mic though, it'll make a huge difference!
very helpful!
Shoulders next?
+8brayant I have a Delt one! Check it out on my playlist "muscle school"
06:28 is why we men come for.
How long does it take to grow a butt from nothing to something?
Good guy Brendan looking out for everyone who wants to build a huge ass haha a bit disappointed the thumbnail wasn't of you though 😂😂😂
💯🔥👍
*looks at program* "Need to add B-split squats somewhere..........." Next time... :/
Cmoe on man what's up with that thumbnail
Vote for Kopernikus-Gymnasium in Rheine in the category Nordrhein Westfalen !!!!!!! Thx 💋💋 deinballkleid.de/
👍🏾👌🏾
love you