[@RenaissancePeriodization] The 5 Best Glute Builders (Evidence-Based Picks)

Link: https://youtu.be/EtBZzc372LM

Short Summary

Dr. Mike and IFBB Pro Jared Feather demonstrate five glute-focused exercises with French Canadian bikini athlete Lauri, providing detailed cues and variations to maximize glute activation while minimizing quad involvement, particularly beneficial for female athletes aiming for specific physique goals. The exercises covered are: Front Foot Elevated Smith Machine Lunge, Bulgarian Backfoot Elevated Squat, Hip Thrust, Glute Deadlift, and Sumo Squat.

Key Quotes

Here are five quotes from the video transcript that stood out as valuable, interesting, or surprising:

1. "The reason we did this variation with her today and the reason I like it so much when I train females is knee over toe clearly hits more quad. So, if we can eliminate the amount of quad that we're using by pushing the knee back and using the glute more, that's awesome. A lot of these female competitors, they get docked on things like quad size versus glute size. So, when you have a competitor like her, especially, she's been missing bikini Olympia and they're telling her no more quad, more glute. Well, that's the type of variation you want to use." This explains the strategic rationale behind specific exercise modifications for physique competitors.

2. "Remember, the big thing here is where you put your foot. You bring your foot back really far, it's going to be quads. You bring your foot forward ahead of you, it's going to be glutes. Too far forward, it's kind of like a weird hamstring stretch. So, put it forward enough such that when you sit down at the bottom, you feel your glute stretching, but you have a lot of power in your midfoot." This quote provides very specific, actionable advice regarding foot placement in Bulgarian Split Squats to target specific muscle groups.

3. "For me, a lot of programming for my athletes for their glute training is this sort of hinge style, really focus on the stretch style of training. It doesn't mean that there's not a peak contraction because that's up to you. So to say that you have to do hip thrust is just inherently wrong." This challenges the often-repeated dogma that hip thrusts are essential for glute training and positions them as optional within a broader approach.

4. "So, I think at first she had a very, very wide stance. You bring it in basically right outside of shoulder or shoulder width and you're trying to get the sumo from the hips. You're pushing the hips out this direction. As you do that, you push the hips back as well. Minimal knee track over the toe." This quote helps clarify the execution of the sumo squat emphasizing that it's not just about a wide stance but the proper hip movement.

5. "We're training muscles, not movements. And that's why all these cues are very specific and why we're trying to give you as much as we can out of these." This highlights a key training philosophy that prioritizing muscle activation and targeting specific musculature, not simply performing exercises, is crucial for achieving desired results.

Detailed Summary

Okay, here's a detailed summary of the YouTube video transcript, broken down into bullet points, covering the key topics, arguments, and information presented:

I. Introduction and Setup:

• The video features Dr. Mike Israetel and IFBB Pro Jared Feather.
• They are training bikini athlete Lauri Chapados (French Canadian).
• The video's focus is on demonstrating and explaining five glute exercises, with a focus on targeted muscle activation.
• Humorous, sometimes borderline inappropriate banter is a recurring element.

II. Exercise 1: Front Foot Elevated Smith Machine Lunge

• Goal: Maximize glute engagement and minimize quad involvement.
• Technique:
  • Use a Smith machine for stability.
  • Elevate the front foot.
  • Push the back foot far behind you.
  • Focus on a deep stretch in the glutes.
  • Lower down, barely touching the back knee to the ground.
  • Drive up only using the glute of the front leg. Don't push off the back leg.
• Key Cues:
  • Knee is pushed back, hinging at the hip as you lower.
  • Imagine the glute reaching for the back corner of the wall.
  • Allow a slight knee valgus (knee over the big toe), but controlled.
• Rationale:
  • Knee over toe emphasizes quads.
  • Pushing the knee back emphasizes glutes.
  • Important for bikini competitors wanting to minimize quad size.
  • Beneficial for anyone wanting to grow their glutes without overdeveloping quads.

III. Exercise 2: Bulgarian Backfoot Elevated Lunge

• Goal: Glute focus with a glute stretch
• Technique:
  • Back foot is elevated.
  • Allow the back leg to fall into a stretch of the quad
  • Front foot can be pushed forward (quads) or back (glutes)
  • Stretch and hinge the hips
• Key Cues:
  • Foot placement affects the muscle group targeted. Too far forward can create a hamstring stretch.
  • Maintain an upright posture.
  • Sink down and back, feeling the glute stretch.
• Rationale:
  • Back leg also works the quad due to the straight hip.
  • Good glute stretch can contribute to glute development.
  • Rest 30 sec to 1 min in between legs

IV. Exercise 3: Hip Thrust

• Goal: Add additional volume and peak contraction to the glutes
• Technique:
  • Use a booty builder machine with a slight toe-out position.
• Key Cues:
  • Point toes outward to facilitate glute activation.
  • Can put in warm ups, kind of like adductors.
• Rationale:
  • Good exercise to put at the start of a session
  • Can be used for drop sets or myo-reps

V. Exercise 4: Glute Deadlift

• Goal: Glute specific deadlift with high stretch
• Technique:
  • Stand with feet slightly wider than shoulder-width apart
  • Hinge at the hips.
  • Pull the hips forward at the top
• Key Cues:
  • Knees out, hips way back.
  • Huge stretch on this one.
  • Keep the knees locked in place.
• Rationale:
  • Wide grip increases the deficit.
  • Targets the glutes due to the focus on hip extension.

VI. Exercise 5: Sumo Squat

• Goal: Target glutes with emphasis on hip abduction and adductor stretch.
• Technique:
  • Wide stance, toes pointed outward at 45 degrees or more.
  • Keep chest up and lower back arched, knees follow toes.
  • Sit back and down, as if sitting on a pretend toilet.
• Key Cues:
  • Toes and knees out.
  • Butt back.
  • Go as deep as possible without rounding the lower back excessively.
  • Lift the glutes first.
• Rationale:
  • Sitting back maximizes glute activation.
  • Wide stance and toes out activate hip abductors.

VII. General Training Principles & Advice:

• Technique over Weight: Prioritize proper form and muscle activation over lifting heavy weights, especially when learning new exercises.
• Specific Cues Matter: Cues are exercise-specific. What works for a quad exercise might not work for a glute exercise.
• Progressive Overload: Gradually increase the load or intensity over time.
• Warm-up and Technique Acquisition: Ease into new exercises. Don't immediately jump to high weights. Allow for sufficient warm-up and technique practice over several weeks/sessions.
• Muscle Training, Not Just Movement: The focus is on targeting the muscle, not just performing the movement.

VIII. Humor and Side Notes:

• Recurring jokes about French Canadian stereotypes.
• Running gag about Jared being short and ugly.
• Self-deprecating humor from Dr. Mike.
• Inappropriate/ suggestive jokes are present.
• Bikini gossip

IX. RP Hypertrophy App Promotion:

• A QR code and link are provided for the RP Hypertrophy app (likely from Renaissance Periodization).

Let me know if you'd like any part of this summary elaborated further.