How Should You REALLY Train Your Glutes?!
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- Опубліковано 8 лип 2024
- With the trend favouring the development of glute training without emphasis on other muscles, I figured it would be a good idea to create a comprehensive video covering how best to structure a complete and science-based glute workout.
Let me know your thoughts below :)
0:00 Introduction
2:36 The Glutes
3:37 Frequency
4:09 Volume
5:39 Intensity
6:49 Rest
8:50 Shortened/Lengthened Position
11:11 Workout Structure/Exercise Selection
14:54 Summary
15:53 Credits
16:11 Comment Question of the Week
19:39 Outro
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How Should You REALLY Train Your Glutes?!
#TeamForNeverLean #Fitness #Glutes
Should the ‘TFNL Growth Guide’ become a thing? 👀
Yes sir.
Hell yes!!!
Yes!
Yes!
Most definitely 😸
What funny timing.. I just got finished with my glute workout. RDL’s, split squats and hip thrusts primarily. I didn’t have the usual hour I normally do to get it done today. So I just focused on the basics that I can do here at my house. Trying to get better at accepting that a 30 min workout is better than none at all.
Could you also a make a video like this focused on the back muscles or shoulder muscles? Have a good day all.
Video Notes:
This is easily one of your most educational videos, which definitely says something for you considering how informative many of your videos as well. I would have loved to have a Physical Education teacher like you, might have gotten into resistance training much earlier! I’m looking forward to this series for other muscle groups going forward, even if we know the algorithm may not smile favorably on it compared to your typical videos!
I appreciated the justification for titles, which is something that we discuss behind the scenes quite a bit.I do view it as a necessary evil unfortunately, though I’ll always repeat you do a great job at educating your audience and showing kindness to your audience and being a light on this platform. Never doubt your positive impact!
Another video I loved, no shock there!
SO SUPPORTIVE I LOVE IT!!
👏 Well written!
This man provides an incredible degree of information with the grace and respect that is becoming increasingly rare in online spaces these days. This channel is a treasure.
Earlier than ever, yet not early enough to beat Austin
How do you do it? It hasn’t even been a minute since upload 🤯
I've been optimizing my training. Harry's my trainer.
Wish I had you as my PE Teacher.
Love the nerdy stuff. I'm happy to know my regular glute workouts follow this order and content all without even realizing it. I wanted to prioritize hip thrusts first and RDLs second because they are the most labor intensive for me so I want my energy to be there for those. Love these training tips!!
I enjoy these type of videos as a gym “noob”. Thanks!
Also cant believe I am early enough Austin is still here. 🤣
Hi!
Never feel bad about playing the game, fans should be happy you're able to keep the content up. If they complain about clickbait then they're foolish and don't understand how the system works.
Thank you from the bottom of heart. Your information is so helpful and also contributes to injury prevention in my 62 yo body. My muscles are strong, but my joints have a lot of miles on them. I can’t be letting my muscles write checks my joints can’t cash.
Best content yet thanks for all info !
Love this style of video! Hope you keep them up! 💪
I love the series!!! Please keep them coming!! Thank you so much
My favourite video of yours to date!!! Please do an abs one!!! There's so much about body weight, standing workouts and gear mongering about getting a bulky waist, I'd love something I could trust!! ♥️♥️
I think I could literally listen to you for an hour easily on nerdy waffle 😍 anatomy is amazing and the nerdy side of working out is so interesting 🧠
Great video! Really well explained, I hope you continue the series!
Love your videos! Always so much information, you're the best! Proud of you ☺️
loveeee this original content!!!
This was a really good video - I liked this a lot! Looking forward to more
Thanks for a great video again Harry! I really liked this format - I would be happy if you do more of them. I´ve listened a lot to what you say in your videos - but this was really great to get it all in one video!
Love this style of video. Also really proud you pretty much described my glute workout!
Absolute unit.
Please do more videos like this. So helpful and informative.
Thank you so much for your videos! I love informative and nerdy content like this! Going to implement this in my programme and can’t wait to see the rest of the series!
I absolutely love your honestly. Your the best. Thank you for the GREAT info!
super helpful video!!! would love some more of these, i’m just starting with going to the gym and it’s so nice to get this advice from someone i can trust! thank you!!
Please do more of these! This was so easy to understand and had a lot of information I feel I can actually apply to my workout! I'm still a beginner, so I'd love more haha
Thank you for this!!! ❤
DO AN ARM WORKOUT WITH AUSTIN AS THE EXAMPLE!!!
Thank you Harry! I was looking for series like this, hopefully you’ll do more! You’re bloody gym guru❤️
Thanks again for an awesome video 👍
So educational.
Loved this new format!! I found the anatomy diagrams particularly helpful.
You explain things SO well.
I have appreciated your channel for quite some time and yet I still find vids I haven’t yet watched and absolutely learn new stuff from you constantly.
I sincerely hope this channel continues to grow and your following increases exponentially. Please keep fighting the good fight against the BS in the industry!
I have been binging all the informative videos you have put out so far. I’m the type that needs to know the science backed why, to the what and how. Highly appreciated! Thanks for the information and visuals.
Thank you Harry for your educational information everytime, always looking forward for your high quality content. Would love to see more of this. Keep up the great work and your great hats🎩. Big hugs to you🤗❤️👍
Thank you so much for this video. I’ve been working on building a solid, but not too lengthy, glute program and this framework seems pretty darn perfect!
I am so thankful for your videos! They are quite helpful and it gives me so much information to better my body physique!
Marvelous Harry. Please keep this series coming, you are a fabulous teacher. Thank you for explaining lengthened vs shortened movements. Team never too nerdy!
This video was incredibly helpful, Harry! I've been training for like a year now but had no idea how to actually structure a workout for the life of me. Love the og content!
Great video, Harry! Refreshing, very informative and right to the point! Helps me take a step back to look at my workout and maybe adjust some things for the better. And you ARE funny, very charismatic 😂
Keep up the good work! :)
Great video!
I looooooveeeeeee these videos, they rlly help me make my workouts waaayyyyy more effective. Which is the thing we aim for
Loved this video! Henry, no worries about the “click bait” titles. Do what you feel like is best, stick to who you are and we are here to support you! Love your channel 🥰🥰
Bulgarian split squats
thanks to your advice over the past few months I've really seen improvements in my physique, recovery and nutrition so thank you for your educational videos!
Keep being who you are love.
Would definitely like more content like this. I love hearing different opinions on how to go about a workout. This was very helpful. I'm currently doing lower body once a week. It would be nice to add another lower body day. Still working on the exercise list. I appreciate the template 👍🏼
THANK YOU SO MUCH FOR THIS VIDEO!!!! I've been fascinated in how to truly work certain, after I learnt about shortening the distance between sternum to pelvis typically working upper abs, while pelvis to sternum typically training lower abs. It's like I have a spidey sense for what fitness influencers are saying that's true, and what's not.
(eg. reverse crunches would be a lot better than laying one your back, tensing, your core, slightly pulsing your arms, and calling the lactic acid "your muscles going through massive growth to get supremely ripped" As a somewhat beginner, I used to have a lot of trouble distinguishing between the two, and had no solid evidence for why the holding of a muscle and feeling the lactic acid wasn't going to work certain muscles quite the same as a movement would.)
It's honestly such a clearer, more serene state of mind to have a sense between an effective exercise and a clickbait-y illusion..
I've really enjoyed videos by people like Max Euceda, who give short tips on forms for exercises, as well as what muscles are in certain parts of your body, and how to properly work them. I've always really appreciated the parts of your videos where you explain the biomechanics of certain movements (arms, legs, core, literally anything) and it's been really relieving to be able to trust in the quality of the exercises. I'd be first in line if you decided to do a growth guide series!
(again, it's been really nice to solidly know that things like holding a muscle in place isn't the same as going through a moment.)
Brilliant! I just finished Caroline's fuel glutes and hamstrings workout. Such an important muscle group to work 😁
I love this kind of videos! I’m a beginner when it comes to working out on my own but I’ve done a wide range of exercises previously from classes and personal trainers.
I wanna go back to the gym and start working out on my own. However, I’m really uncertain of what exercises are the most effective and safe.
So thank you for giving me some insight!! And I would love to see more videos focused on solid exercises I can base my training around!
Great video, thanks Harry and also for explaining the You Tube click bait titles ... helps understand why such a positive and mental health focussed person uses unusually negative titles ..... but then again these titles do get me curious as to what is going to be said so they work! I think it's so important to have someone out there with knowledge debunking the myths that come with the fitness industry ... thank you.
this is so useful!! thank you, Harry!! just by chance, my glutes-hamstrings day includes hip thrusts, RDLs, reverse lunges on the smith machine, and leg curls to finish off, in that order. it's amazing to know that I've been doing the right thing without knowing why 😂 now I can say I knew what I was doing all along lol
All my lower body workouts consist of variations of squat+deadlift+hip thrust+lunge+isolation moves! Glad I was spot on😌
This was so useful came at the right time…👍🏾
informative and clear as always! :) happy to see my leg days were already mostly following this order. you're starting to convince me to switch my push-pull-legs (+sometimes full body) to a p-l-p-l program and see what happens hah
squats, hip thurst, spilt squats, goblet squats, sumo deadlift, nice for glutes
This should definitely become a thing! Very educational and interesting!
Done! There’s a playlist on my channel :)
11:11 is great, I'm saving it for my next workout shake up
My glute biased workouts are very similar to what you described - targeting the shortened position first, and moving up the rep range as the movements become isolations rather than compounds, I also rest for shorter periods towards the end of my session. However sometimes instead of using the shortened then lengthened approach I will prioritise the movement I want to progress with the most, such as squats and place them at the beginning of my session followed by KAS glute bridges for example. My squat progression is something I’ve been struggling with particularly due to an old knee injury so I like to feel rested and fresh when I do them
I’ve been watching your videos so much that I’m now saying “if at any point you liked the video leave it a like” in my videos 😂
Commenting to serve the algorithm gods. Excellent content as always.
Love this type of video-please continue the series! I encourage everyone to experiment with what works for them personally. For me, I usually end with my hip thrusts because I find that I can still push the weight no matter where in the workout I put it, versus if I start with it, it’s harder for me to push the weights in my deadlifts/squats. Plus there’s far less risk of injury if form breaks down with fatigue. That being said, I’m also in a phase of trying to increase my deadlift whereas I’ve maxed out the amount of weight I can use at my gym for hip thrusts, so personal goals are also an important consideration!
Agree and apply the same principles
I LOVED THIS VIDEO I can’t even tell you how much I did! It was so fun and informative, because I’m also a nerd hehe. THANK YOU!
Have you ever done a video reviewing your subscriber's self-written programmes? Giving tips on how to improve or periodise? Love your content :)
Thanks for this video👏🏻 very interesting and informative. I would love a video about the best core/abs moves to do at home, as we know a lot of common core / abs workouts aren’t as effectiv and you often suggest using resistance at the gym but I need some moves I could do at home, not just the gym😖, maybe with a band or a dumbbell? ☺️
I was wondering why I couldn't progressively overload my hip thrusts when I was easily adding on weight to my RDL. Now after watching this I think it might be due to the order of exercises: I usually do Lunges first, deadlifts second, then a breathing break on the leg extension machine and lastly hip thrusts. Thanks for these videos, they are truly eye-opening.
Thank you so much for giving us this much valuable information for free! This is something I can finally really work with to improve my lower body days. I have a question (for comment question of the week maybe): Does being able to lift the same weight with same volume, intensity, etc. while losing weight count as progressive overload?
Such a tank.
Just when I didn't think you could get any better, I find out that you (and Austin) like Lorna Shore
Back it.
🤣🤣
So so smart.
Lorna shore is awesome . One of my fav youtubers is a metal head as well !
Your work is truly admirable! You explain so well; everything is clear and accessible, but still rich and informative! ☺️
I had one question : how can you tell if your nervous system has recovered between sets?
I will definitely apply your advices for a glute workout this week 😁
When concentration and focus are back. Deadlifts are the most taxing exercise on the central nervous system. When you do them at high loads for low reps you can feel how they fry your brain. Takes some time to be able to think clearly again. It's probably the recovery component that takes the longest and is very skewed towards heavy training at low rep ranges, primarily for strength and not muscular development.
This was truly informative and educational. It makes me wish that I had the discipline to plan my own workouts... It's just so much easier to ride with Caroline Girvan's programs though I do wonder if I would see greater results with a more personalized program.
TFNL Programmimg Guide (covered in this video here and in the description above!) can help you out with that!
You could also join the Discord (link also in the description), we have a Programming Help channel you can ask questions in. 😀
ua-cam.com/video/lXtZAqsQ_gM/v-deo.html
@@austinhenshaw2140 It's more like I need follow along videos (as with the aforementioned content creator). Previously, when I lifted (before I went on a strict cardio bender), I only did so when a trainer was with me to keep me focused. I don't have the attention span and need visuals... stuff on paper doesn't cut it for me unfortunately 🤥
Thanks for this. Its really informative. Can you do a best all round upper body workout looking at gaining some upper body muscle and strength. I don't want to split my days into push and pull, I just want one effective upper body workout a week. Thanks :)
Hey Harry! Love this style of video :)
I've recently incorporated your glute workout into my workout split and I'm loving it! My question is regarding the glute medius kickback. Is it normal to feel the exercise in the non-working leg? i.e. the one which doesn't move during the exercise. I do feel the exercise in the working leg but also in my glute in the non-working leg.
Thank you :)
I’m not an expert, but I would say yes you do feel it because that leg is stabilizing.
So I train 5 days a week (I use the example template in the TFNL guide! ☺️) and before I do each, I do about 20-25 minutes of jumprope/stationary bike, just some kind of cardio. Do you think this is alright, or should I do cardio at different times/days?
Thanks for this. I was wondering is there any way of working out the glutes without working out too much of my leg muscles?
Missing an abduction move. Great for working the side glutes!!
How about the hamstrings?
The Lorna Shore shoutout ❤️
Hi again.
I would also recommend people learn from Bret Contreras about glute growth! He invented the hip thrust and has done a lot of scientific research about this topic
His methods have been widely criticised by some very respected people in the industry, in addition to the SA claims made against him
@@TFNL Darn, I had no idea! Thank you for the info
My Chemical Romance - I'm Not Okay
Are kneeling squats effective?
I currently train glutes every third day. So alternating between upper body and rest days in the two days between. Is that excessive?
I am disabled so I have dificulty accessing the floor for glute bridge or hip thrusts is there a different exercise I could do to work the glutes is the shorten position that doesn't include accessing the floor?
thank you for this video! i have a question
what about warmup isolation workouts like donkey kicks etc i usually find people recommending to do them first to activate the muscle
I’m glad you liked it! If your glutes weren’t activated, you wouldn’t be standing :) You can certainly pre-exhaust but the term ‘activation’ is commonly incorrectly used by content creators
@@TFNL thank you so much
Hi 🙋♀️
Hi Harry!! Would a split squat count as a squat or leg press variation? I typically do them on the smith machine after I do hip thrusts..
I’d count them as a squat variation :)
@@TFNL 🥰🥰
Hi.
Where deadlift goes in the order of exercises?
Optimal.
Is this a sign we can expect a TNFL Big Glutes t-shirt as promised a year ago in the Grow with Anna review video? You said to hold you to it in 12 months and it's been that 🍑👕
I'm letting him know!
How did you remember?! Even I’d forgotten haha 😂 I really need to get on top of clothing ASAP!
@@TFNL The video came up in my recommended videos under Jamie Fok's Grow with Anna app review video from last week. I only just watched it.
@@ohdearnadia5369 I was going to say 😂
I’m only here because you ARE funny 😉
I follow the Glute guys rule of thirds. That would be cool if you could watch his video and tell us what you think of his “rule of thirds for glutes” I noticed that my booty got juicer after following those guidelines
Hello Harry, I subscribed awhile ago but this is my first time posting. Question, would you consider a standing hip abduction an isolation exercise?
Hello! I would indeed :)
@@TFNL Great, thank you! As an aside, as someone stated below I also love the nerdy stuff. Lastly, I enjoy the thought you put into your content. Thank you so much.
@@sharb7320 Thank you so much! :)
Big big boi.
Question: I have one leg/glute that is more dominant and noticeably bigger than the other. What is the best way to train to even up differences?
What I have heard is that unilateral training works for that... If I remember correctly, Justina Ercole has mayde a video about it.