The 💯 Glute Workout (MOST EFFECTIVE!)
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- Опубліковано 21 лип 2024
- The hundred glute workout requires all out effort, but the results are nothing short of amazing if you follow the glute exercises and protocols shown here. As always a solid glute workout should consist of exercises for your glute max and glute medius. That said, even that doesn’t make this workout for glutes complete. In order to round out your butt with a well rounded workout you need to spend more time focusing on the reps that actually count to help you build bigger, stronger glutes. That is what we do in this workout.
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If you look at most glute workouts that people perform, they usually consist of the same glute exercises. The issue isn’t necessarily what you’re doing but how you’re doing them. In order to increase the intensity of the workouts you are doing you have to focus on increasing the intensity of each set you perform. Consider that in a normal set of 12 reps that only the last 2-3 are actually hard enough to provide enough stimulus for muscle growth.
What if you had a way that allowed you to more quickly tap into those harder, more growth producing reps more quickly? You do, by incorporating a rest pause technique into your training. Here, when the set is resumed you are instantly back to recruiting more type II fibers which are more easily able to respond to your hard work in the form of new size. The accumulation of these more difficult, effective reps is what can easily help you to increase the size of your glutes while decreasing the length of your workout.
When it comes to training in the effective rep range, ask yourself a question. When you perform a set of any glute exercise, do you take it to failure or close to failure? Likely, the only reps you feel that are challenging are the final 1 to 3 reps. This is because, it is only at the point after the muscle has been stressed enough to tap into the harder to reach type IIb muscle fibers that the task at hand becomes challenging enough to stimulate muscle protein synthesis.
With the glutes workout technique shown here and in this series, you’re going to more quickly tap into these growth inducing type II fibers. The strategy is as follows:
Perform a set of the glute exercises shown below to 12 rep failure. Choose a weight that will cause you to fail at or close to the 12 rep mark. This is called the ignition set. At this point, the real work begins. Rest for just 15 seconds as part of a somewhat prolonged rest/pause. As soon as these 15 seconds are up, get back into another set. You will instantly recognize that the reps will be challenging more quickly due to the decreased recovery time allowed.
You are still using the same load however, therefore your glutes are still being subjected to the same external load. However many reps you get after each of these rest/pause increments are all deemed to be effective reps. Each bout should be taken to failure. Accumulate 20 effective reps, even if you’re getting just 1 out at a time at some point, and your work on that exercise is complete.
If for some reason you are unable to complete any more reps on your way to 20, end your set and aim to complete all 20 the next time you perform this workout.
Here is how to construct the 100 glute workout with that in mind.
- 0:00 100 Glute Workout
- 0:25 Effective Reps
- 1:03 Exercise 1
- 2:04 Exercise 2
- 3:17 Exercise 3
- 4:11 Exercise 4
- 5:29 Exercise 5
- 6:27 Optional Exercise
Barbell Hip Thrust - Ignition Set then 20 Effective Reps as a Rest/Pause as a Dead Row
Barbell RDL - Ignition Set then 20 Effective Reps as a Rest/Pause
DB Sprinter Lunges - Ignition Set then 20 Effective Reps as a Rest/Pause
Cable Pullthroughs - Ignition Set then 20 Effective Reps as a Rest/Pause
Banded Hip Drops - Ignition Set then 20 Effective Reps as a Rest/Pause each side
Optional: Glute Bridge/Curl Static Ladder x 20 reps using a 5 second isometric hold in the bridge position of each rep (Rest/Pause)
All totaled, this will amount to 100 effective reps in this intense glute workout.
If you have to adjust your weights down as the fatigue mounts, do so accordingly. You are not necessarily using your 12 rep max on an exercise, you are using a weight that will cause you to fail at the 12 rep mark in that given workout. Fatigue accumulating in the later glute exercises of this workout may cause you to have to drop down a bit to make this happen throughout the workout.
This is just one example of how to apply science to your glute workouts. If you want to put science back in every workout you do, head to athleanx.com and get started right away on building a ripped, muscular, athletic body.
For more glute workout videos for building bigger, stronger glutes, be sure to subscribe to our channel here on youtube at the link above and don’t forget to turn on notifications. - Навчання та стиль
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Dude its bewn 5 mins lolol
Hi , does anyone win the giveaway, I've tried but I got nothing even though I just clicked fastest as I saw notification, can anyone share the program , i really need it right now.
All have been given away in 5 mins darn it
Hey Jeff thanks for the videos !!!
8:29 - screenshot
1:03 - (1) barbell hip thrust (use edge of a bench, and use the barbell pad or it'll hurt!)
2:04 - (2) Barbell Romanian Deadlift (RDL) - Note that in his programs, he calls these "stiff legged deadlifts". I think RDLs have slightly more bend in the knee than stiff legged but not sure.
3:17 - (3) DB sprinter lunges (not "reverse"). Ignition set = 8-10 reps, not 12
4:11 - (4) cable pull throughs (set to lowest setting, use a rope attachment)
5:29 - (5) banded hip drops
6:27 - (6) glute bridge curl ladder (with physioball). Hold your legs fully extended for 5 seconds after each curl
1. 185-205
2. 205 was probably too easy but still good (exhausting)
3.
4.
5.
6.
3rd exercise DB sprinter lunge, ignition set is shown as forward lunge but in Effective rep it is shown as backward lunge @athleanx is that correct
Thanks for another great vid Jeff! Just finished your best to worst series and was pretty sad there's no video on quads in it, I think a lot of people would like one myself included
I love your rest-pause modality. It gets me through the gym much faster on hypertrophy days, and seems to work as well as a 4x 7-9. Thanks for sharing your knowledge... and being natty.
Your videos always drop just when I need them lol. I was wondering if you could answer a question for me... have you ever tried any of these new custom meal plan tools? I just got one from Next Level Diet to help me add some muscle and I actually like the plans they came back with. Just wondering if you've ever heard of or tried any of these tools? Thanks man!
Scam
Great workouts, Jeff. Retired from the Navy a year ago and your programs definitely help me avoid putting on the Freshman 30 that many vets experience.
Thanks Jeff! Loving the 100 workouts. Just started a new cycle and gave this a go!
I've been following this effective rep strategy and getting good gains, less joint stress and also less mental fatigue (aka boredom). Thanks Jeff
I already did the first two excercices in the effective reps weeks ago and got GREAT results. Cant wait to try all of this.
Already afraid by thinking of what will come with ERs for glute only. But will try it. Jeff brings workouts to the next level 🔥🔥🔥
I love using this hamstring curl variation on a Swiss ball for my patients as well! Great video Jeff! I’m going to run through this glute burner myself!
These are great Jeff. Thank you for making this series
It's cool to see you add a glute workout to the 100 series. Could you do one for forearms, too? Many people say that forearms are often the most neglected body part in training.
Because they get trained along the way. No need to waste time on em.
Squeezing your hands hard when your holding a dumbbell helps get the forearm training in.
Just squeeze the hell out of the bar or dumbell when you're doing every exercise
Deadlifts, pull-ups, pulldowns, rows all work it lol
Towel pull ups are good for forearms
Thanks for another solid video Jeff. Love that you took a moment to define what failure is or looks like, and is often much earlier than most people realize(broken form is failure)
Thanks, Jeff, loving the 100 workouts, amazing!
Great stuff Jeff!
I'll definitely use that in my home workout guides
Great series. I am waiting for quadraceps exercises best to worst. Thank you.
I am loving this series!
Can I ask how you incorporate The series into a workout plan..do you do each body part one day a week..
Super stoked for this one guys
Wow! I have tried the back routine and it's a killer. Thanks!
Thanks for adding a Glute series. I love pull throughs
Looks great! Will try...
Loving the time savings and efficiency on these 100 workouts.
Yeah bro, I love glute days, calf days, forearm days, trap days, rotator cuff days and neck days …… 10 sets of “effective reps” per exercise for 8 exercises helped me tremendously
I would love to see a video about the differences between the RDL, stiff-leg and straight-leg deadlifts.
THIS IS SO AWESOME! THANK YOU ❤️❤️
I just want to sincerely thank you for sharing this!!
Hi Jeff,
I want to say Thank You.
I’m a long time subscriber. I’ve lost 56 pounds, and I’m prepping for a triathlon in June 23’. I feel, I could not have started and kept going as long as I have, without your knowledge and guidance. I’d love to share my story with you if your interested.
Keep bringing the goods!
Thank you Sir
It’s a nightmare and I LOVE IT. Efficiency baby! And it keeps your mind (muscle connection) engaged. A 15 second rest makes it real tough to get lost in a rug stair or some crappy mental rabbit hole. 💯🔥
100 series proves why Jeff is the best trainer of all time, hands down!!
Myo reps are nothing new they've been around for decades
@@Hells_Gift_MB what does that have to do with anything I said?
Nah
Lol I love athlean X his body type is my goal, but these 100 workouts just ain’t it man. Stick to the fundamentals.
@@Hells_Gift_MB This ain't myo rep, just because they both use rest pause doesn't mean they're the same
You & Bret"the Glute Guy" are the best. I love to do pull thru for my glutes
My right hip will only allow Exercise #2. So happy to see it's on your list! Yay!😊
Jeff, I find it extremely helpful to be able to do short, effective and targeted workouts, especially if you are on a busy schedule!
In my case, your programs with limited equipment, that is, just bodyweight, just dumbbells or just bands are very convenient for training at home or when traveling.
Maybe you could do some scalable program with limited equipment, for instance, being bodyweight movements the core of the program and adding DBs or bands to the exercises once they're mastered in order to progressively overload...
Thank you as always for the inspiration
get his app, 6 pack promise
Thank you JC 👍
Oh yeah!!!! Today I’ll DO these!! Thanks jeff
Love the 💯 workouts! 💪😎
This series has been life, or at least workout, changing
Came here from another person's channel 🤷🏾♀️ ha, this is so much better. Thank you !!!
Wow! Haven’t tried the hip drop. Definitely gotta try it.
Thank You! ❤
Awesome to see you on Huberman Lab. That was the clincher for getting me into an Athlean-X program. Great job Jeff.
@@AndreantunesofficiaI after watching Jeff on Huberman lab, I have a new found respect and motivation. Thank you guys!
You are a great man, sir!
Q&A: Can these “effective reps” workouts be incorporated into an existing split? For example, I do a five-day upper/lower/P/P/L split depending on my schedule, with each workout lasting about an hour. I would love to use these principles while working multiple muscle groups instead of focusing just on “chest day,” “back day,” etc.
I plan on doing the same. I think I will incorporate this after I finish my big compound lifts like squats/deadlifts/bench/OH press, prioritizing strength building while the muscles are fresh, and then transitioning into a 100 effective rep workout targeting whatever complimentary muscle groups are lagging the most. The beauty of this is that you can rest pause as much as you want so fatigue is not really an issue. Your pain tolerance is the only limiting factor..
Still waiting for the leg-day 100! I guess he's saving everyone's favorite exercise for last!
💯🔥 i put the workout to the test and loved it. The ball exercise was optional right because I only came to 5 reps 😂 with warm up and cool down it took me 1hrs in the gym 😊 love it
This looks fun. Looking forward to the rest of the legs.
That bar holder to put on the weights, need that Jeff. Post a link in the description 😊
I need to cut my workouts by nearly 50% (I'm in the "psychotic" group) and these workouts look really cool and just perfect. Thank you Jeff!
Your strategy of using the 20 cumulative is awesome! You end up doing more but it so worth it. I love working those glutes.
I just did this and i feel the burn like DAMN! Thanks
This is a great video
Thanks for sharing these. I just started these Athlean x100 effective reps series. Only waiting on quads now :)
Still my No.1 go to,simply the best!
Jeff, thanks always for the great content. I always appreciate it. Question though, when doing the lunges do you inhale on the way down and exhale coming back up?? When doing these I quickly lose my breathing rhythm that's messes everything up. Very interested in your opinion
Great workout Jeff. I hope you will put out a 100 leg workout soon.
5300 likes in 21 hours after this vid dropped, amazing that Jeff has this kind of following…it’s cause he’s that good. Thx Jeff
Hi Jeff! Really love the 100 series, but would it be possible to do a combined 100 Leg Exercises, not just the glute focus? I want to build the ultimate Bro Split using these videos and see if I survive... Much appreciated!!
Another brilliant workout video. Thanks a lot. Can you do one of a 100 Ab Workout next, in the same sort of format please.
There's no 100 Ab since it aint a major muscle group
Thanks!!
THANK YOU!!!! 🥹
I already know all those exercices, from you !
Dear Jeff! Here another great fan of your 100 series! This works very well for me. About the glutes workout; the sprinter lunge; in the initiating serie the movement is stepping forward each time. In the series of the effective reps I see you make a step backwards each time. Is this the way to perform or do we have to make the step forward also in the effective reps series? Thanks for all your great videos which are very helpful 💪💪 Kind regards, Storm, the Netherlands
Thank you 😊
Love the 100 Effective Rep Workouts - Is there, or will there be, a 100 ER Leg workout ? Or should we carry on improvising our own ?
Awesome. If we do these five 100 Workouts you've posted as a program, should we do them in any particular order?
we need a legs version. I know it sounds scary just thinking about it..and the walk (or crawl) out of the gym afterwards.
thanks for your videos and the effort that Athlean x team puts into making them.
It's been uploaded
Same of pull through , kb swing with short range and landed heals
Thanks Jeff
Jeff! Where is our Quads "best to worst" exercise video? I have been waiting forever for it, and I really think it would help me 🙂
FYI - A good alternative to the sprinter lunge is a reverse deficit lunge. Same lean forward. Remember to NOT use your back leg (as little as possible at least). I find it hits parts of the glutes that just can't be hit any other way, and super effective overall. For me, way more effective than the sprinter lunge for the same target muscles
And I want to add... Love... LOVE this whole "effective rep strategy". New to me, but I'll be cycling it in, in about 4 months.
*It’s true. Tried this and now I have a fat ass and I’m good at call of duty. 10/10*
Not the first but not the last either. Thanks Jeff!
I have much respect for you, Jeff. Thank you for your activity. Greetings from Russia.
DB sprinter lunge you start with forward lunge but after short break you go to reverse lunge, which one should it be. Thanks!! Great series
@@AndreantunesofficiaI I heard this is a scam as I had emailed Athleanx and they told me they don’t ask to use telegraph!!!!
Buns of steel here we go! 💪🏼😎👍🏻
This seems like a good type of rep scheme to muscle prep for, correct? Thanks ax!
Adding glute bridge ladder to my workout schedule
Now this is what we need, thanks Jeff !
I’m hoping quads are coming. Thanks for getting around to the lower body 👍🏼is it Intentional for the sprinter lunges that the ignition set is alternating forward lunge and the following reps were reverse lunges? Reverse definitely cause me less knee discomfort. I’m also guessing the reps are per leg? Or in total for the lunges?
Do reverse if you want
Also work on both side
Can u do a home/bodyweight version of this series?
I'm glad you added a gluté workout. Please come up with a forearm workout
Thanks Jeff!
How would one program these different 100 workouts in a typical week ? I can reasonably perform shoulder and arms the same day, but I won't risk glute and back too close together.
So far I tried:
day 1: back
day 2: chest
day 3 : arms +shoulder
day 4: glute ? might try to combine with chest
Any help appreciated, great results so far, very effective method.
Chest
Back
Quad
Shoulder
Rest
Arm
Glute/Ham
Would love a quad focused workout too
Can you make a dumbbell series ? A workout plan using just dumbbell !!
Fantastic Workout! When are you going to do a 100 Series ABS?
I’ve been doing this for awhile, now. (the resting 15 secs or less) specially because I only use resistance bands.
Pros of only resting 15 secs or less:
-I cut my workout time by 40%.
- I’m able to incorporate more exercises.
-I saw the results within weeks.
Cons:
- Even though my muscles are tired and fatigued, mentally I feel like I didn’t do enough because it took me half the time to train (key word here is “mentally,” not physically. Physically, I’m exhausted). Once you past this mental challenge, like I did, you will be fine… more than fine.
For me, this training method REALLY works.
You trade volume for intensity, of course the duration would reduce
Question. Have you noticed since you are reducing your rest are you getting more endurance type gains or still hypertrophy?
@@Unknown-pc9qj It's about the weight you're using, not the rest time.
You're using 12RM so it's for hypertrophy.
Watch this for strength, using rest pause:
"How to Add Muscle Mass (15 SECONDS AT A TIME!!) - Athleanx"
I superset for Back and Chest and it's even shorter since I don't have to wat 5 min between exercice. I just alternate chest and back exercices.
you are in the "psychotic" category he talks about lol
The little music and not defining to failure is hilarious. Please pepper that throughout your videos it was delightful!
IG girls have not only entered the chat they’ve busted down the door! Great working Jeff!
In the sprinter move, first you lead with leg forward, second set you lead with leg going back. I felt it with leg going back so you put D.B.'s down.
Jeff saved my back,k, praise jeff
Tricep or hamstrings next love this series
Love the channel, thank you! At the 20 second mark, what is the device being used to elevate the barbell?
Barbell jack
So, would this glute workout be 1 complete session or would it be the first half of a longer workout? In a PPL split, would you do squats on a different day? would you add calf or adductor/abductor accessory movements at the end?
You do this once and you're done
Glute medius is already included, did you not watch the vid?
Been waitin' for this 🍑
Gonna need the muscle markers for this one
Ye I'm gonna need a 💯 push pull legs split thanks
I pick 1, 4, and 5 for gym appearances
I have been looking for a sturdy bench for the house like the one you are using for the barbell hip thrust. What kind of brand is it and where can I get one?
Would you consider showing a fitness routine for people with bad (painful) knees? 🙏🙏🙏
Search athleanx knee pain
I’d like to see a full body A-B-A, Cable focused (resistance eccentric/concentric) 100 series program.
Hey Jeff, can you do an explanation on Tom Platz hack squats? I’ve been stomping on a lot of debates about this actually strengthening the knees, when others say goodbye to ligaments. Couldn’t find something of a valuable info around