The 5x5x5 Method for Strong Glutes

Рет қаралды 3,560

9 ай бұрын

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Glutes are tough to build for some lifters. Why? It comes from the inability to actually feel them working, plus failing to use enough intensity. But there's a way to solve both problems.
If you're familiar with 5x5 training, you know it does an amazing job of getting the body strong and building muscle with compound lifts. And you can take this method to the next level and introduce five-second holds. It then becomes the 5x5x5 method (sets x reps x seconds of holding at the top). While this may work with other exercises, it's perfect for the ultimate butt builder - the hip thrust.
Brandon Rynka
Narrated by Dani Shugart
00:13 The 5x5x5 Method for Strong Glutes
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Пікірлер: 10

@jasonbrowncoaching 2 ай бұрын

Looks brutal!

@user-jl3vv5xe4n 8 ай бұрын

Excellent - Much Thanks - i just strated doing Hip Trusts and was wondering what is the best rep-range to get strong as fast as possible - now I have it much thanks...!!!

@011keepers 9 ай бұрын

can you use with the glute machine?

@andrzejgubala4248 8 ай бұрын

What is considered good lift in terms of weight (ORM)according to body weight?double or more body weight

@kyleallen7383 9 ай бұрын

whats the advantage of holding at the top (when the glutes are fully contracted) compared to holding at the bottom (when the glutes are fully lengthened/stretched)?

@drossi101 9 ай бұрын

Your glutes are stretched. That is the relaxed part of the movement. That’s like doing pause squats and holding in the standing position instead of in the hole.

@kyleallen7383 9 ай бұрын

in the top of a squat, your glutes are (essentially) fully shortened; at the bottom of the squat, the glutes are fully lengthened (if you go deep enough)@@drossi101 also, people usually rest at the top of the squat when their bones are aligned, so the muscles arent really supported the weight anymore. also also, "IF" your glutes are fully stretched at the top of the hip thrust (THEY AREN'T), then they were not the muscle being used to lift the weight

@ANtr431 6 ай бұрын

@@drossi101 The glutes are really not that stretched on hip thrusts, for the stretching part you´ll be better off doing front foot elevated lunges.