What's going on Nation?
We are back with the only two exercises you need for muscle growth series and this time we're hitting them buns
but first if you've missed any of the previous videos in this series
Especially the one on chest click the link above to see the entire playlist or just wait until the end of the video now
When most people think about legs they don't really think about their glutes
And for most people, the only glute work in their workouts is from heavy back squats
But our squats enough to properly train your glutes for muscle growth and explosive power
well, the short answer is no you see your glutes are very big and powerful muscles, but they're only
assisting your hamstrings and quads during your squats and the key word here is
Assisting sure they'll help you come out of a deep squat by extending your hips
But that's not really enough when it comes to maximizing strength and size
But before we get started
With the only two exercises you need for muscle growth guys, the article version of this video has been up since yesterday
So if you want to be first to see what's new on my channel download my app
Oh and make sure you subscribe tap that notification bell. So why is glute strength important?
Well, believe it or not strong glutes will help you with most if not
All of your big lifts such as squats deadlifts overhead
Press and bench press and they'll also help with your posture as well
in fact
if you haven't watched my video on addressing anterior pelvic tilt check out that article on my app and you'll immediately
Understand how important glute strength is when it comes to preventing lower back pain and posture imbalances
But enough of that talk let's get into the two exercises
Exercise one is the barbell glute bridge. You're gonna do three sets of five reps
resting about 60 to 90 seconds in between your sets. But this exercise is much more than just thrusting your hips into the air
So make sure you pay attention to these three key components while performing the movement number one
Master the movement first, you need to start with your body weight to get the form down guys
this includes push through your ankles while keeping your spine neutral and hyper extending your hips at the top of the movement while simultaneously
flexing your glutes as hard as you can I know it's a lot to do at once and
so many people waste their time with this exercise because they don't know how to
Hyperextend and that's because they didn't master body weight first
in fact
It might even be a better idea for you guys to perform a warm-up set of 15 slow
Repetitions to activate your glutes. So your focus is where it needs to be when you start repping heavy weight
Number two stop if you feel pain guys, if your lower back hurts at any point, you're doing the movement wrong
Which usually means you're hyper extending at the top by using your spinal erectors
Instead of your glutes if that happens you need to reset your form at the starting position
You should not be able to fit your hand behind your lower back
then from that point
Press through your glutes and hold the top position for a second or two
And one more thing to keep in mind is your foot position
The further away your heels are from your butt the less focus you're going to have on your glutes
So don't be afraid to readjust your feet every few reps and number three
Progress with the movement start adding weight as soon as you feel comfortable
With the exercise who cares if it looks weird or that people are staring at you. What the hell are you
so self-conscious about? The people staring at you with their stupid droopy butts screw them
You need to rethink your goals and why you're going to the gym. Your training is your time
So get in the zone and focus on yourself, and now for exercise number two, which is a hip thrust
You're gonna do three sets of ten to twelve repetitions
Resting six into 90 seconds between sets and once again, there are three key components
You need to keep in mind to safely execute this exercise
but make sure you smash that like button first because everyone else only cares about your arms and chest but here I am showing
You guys how to get buns of steel and that's because I'm dedicated to this community and all the butts in it
so tip number one understand the main difference between this exercise and
barbell glute bridge and I've noticed that because the hip thrust looks
very similar to the glute bridge that most people make a choice between them
And usually the hip thrust wins because it looks easier to execute. However
Believe it or not due to the positioning of the body
the two exercises deal with the exact movement pattern but the resistance during the barbell glute bridge is most
intense at the top
Whereas the most intense part of a hip thrust is at the bottom position where you have to explode out of the hole
This is why the two exercises complement each other
So well number two protect your groin and this tip also applies to the glute bridge as well
if you find that the Barbell is hurting your hips or your groin just grab a towel or barbell pad to cushion the force and
Make the movement pain-free, but for me, the pain is an indicator that the barbell is in the wrong position
And I'm not putting enough force into pushing the Barbell into my legs because the pain usually comes from the barbell setting too
loosely on your thighs
So try a few reps with no pad first and really push the Barbell into your legs the entire
Time and this goes for the glute bridge as well
If you still have a bit of pain though
Either push through it as you will get used to it or grab a pad and number three
Prioritize your glutes if you're stuck squatting or dead lifting the same weight for weeks or even months
You need to switch it out clearly
your plateau has been hit and you need to find a way to increase your explosive power through your hips and that means
focusing on your glutes
So with that in mind
Let's combine these two exercises with the only two leg exercises you need for growth and we get the following routine
Exercise number one is the Barbell glute bridge and you're gonna perform 3 sets of 5 repetitions
Exercise number two is going to be the barbell front squat and you're gonna do 4 sets of 20 reps
followed by four sets of eight reps
Exercise number three is gonna be the Romanian deadlift and you're doing five to seven sets of 10 to 15 repetitions
and then the last exercise is going to be the hip thrust and you're gonna do three sets of
10 to 12 reps each and then you can even finish the workout with 4 to 5 sets of six to eight repetitions
Of a deficit deadlift to further increase your mind muscle connection
And your ability to really fire your glutes and hamstrings together for the most explosive power
I hope you all learned a lot from today and if you're in need of a new muscle building program
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Perfect plan for your goal and if you've missed any of my previous videos and the only two exercises series just click over here