99 Best Butt (Glute) Exercises Workout - Vigor Ground Fitness Renton Gym

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Added 4 years ago by tomm

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Following the previous video with metabolic exercises we got a lot of requests for what are some of the best glute training exercises we use at Vigor Ground.

I decided to continue with the them and deliver 99.

Combining different tools, stances and different angles of resistance there can be multiplied to hundreds of different variations.

You can manipulate load, reps, sets, range of motions, time under tension, volume, etc. to have an unlimited fire power.

Remember there are 3-ways to build muscle and its best to mix it up especially with glute training (below are some general but good recommendations:

1. Mechanical Tension - Go Heavy
Sets 3-8
Reps 3-8 or 5-12 (depending on the lifter and the lift)
Tempo 2/0/1/0, 2/0/1/3, or 2/3/1/0
Rest 2-3 minutes

2. Metabolic Stress - Go for Pump and Burn
Sets 3-4
Reps 12-20+ (to momentary muscular failure)
Tempo 1/0/1/0 or 2/3/1/0
Rest less than 1 minute

3. Muscle Damage - Focus on the Negative
Sets 2-5 (depending on training frequency)
Reps 8-12
Tempo 4/0/1/0
Rest 1-2 minutes

Some of these exercises can be used in all three categories while some are better used for just #1, #2, #3 separately

Put this to work this week and stay consistent then report back with how you are doing.