Blog 16 :: Glute Gains
- Geoff Wiseman
Not gonna even try and pretend here. This post is mainly aimed at the female followers (Only because Ive never had a guy ask me to get them a bigger posterior!!)
In the last few years glute gains has somehow become a hash-tag-thingy-ma-iggy on insta-whatever. (I still have no clue what I’m doing on insta!!)
I see tonnes of videos smashing round you tube, insta, Facebook all focussing on glutes. I see exercises upon exercises been performed, some with bands some without, just volume, volume and volume and some are performed massively incorrect horizontal back extension been the main one if i’m honest.
I have always been a volume guy and love it but realised while I’ve been in this industry that the body just adapts and gets used to what you are doing. The key is variety.
I get quite infuriated and I’m sure most other Coaches do as well, but honestly the battle would be so long and hard it would take up our entire lifetime and more to change the things going on. Sometimes its infuriating because its dangerous whats going on, other times its because the carry over with regards to strength and growth is minimal or negative and finally the biggest thing is the fact that the time it takes them to complete the workout they could do three workouts in half the time and probably get more done. So quite simple we just do our best to work with our clients and re educate.
Remember, here more is not always better. Isolation and correct technique and control is optimal. Foot positions and stance can change so much here.
Give it a go don’t just take me at my word. Next time you do Standing Good Morning try with your feet wide and your toes turned out.
Try 12 reps wth a 3010 tempo
Then move the feet closer and turns the toes neutral (forward) and try another 12 reps at a 3010 tempo.
Notice a difference in recruitment and activation.