How To Build An Amazing Butt | Advanced Glute Training Science Explained

My Glute Hypertrophy Program:

My Other Glute Science Explained Video:

Check out Abby's videos:

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▹ MY BODY RECOMPOSITION SCIENCE VIDEO →

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FOLLOW ME ▹

PODCAST ‣ IceCream4PRs on iTunes

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IN THIS VIDEO ▹

SCIENTIFIC REFERENCES:

SUGGESTED READING AND HELPFUL RESOURCES:

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MY SUPPLEMENTS
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MUSIC
‣ Blue Wednesday - This Is Not A Drill
‣ Joey Pecoraro - Tired Boy

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This video was edited by myself using Final Cut Pro X only.

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MY HEIGHT ▹
I'm 5'5

[asap-fitness]

No glute vid from Jeff in 6 years!? Crazy how consistently great your content has been!

[StephanieButtermore]

By FAR your best edit yet! Only thing that was slightly off was my horrible filming 🤦🏻‍♀️ Rashaun will take over now 👍 So proud of you ❤️😘

[distantloveaffair]

My gym has been bombarded by people doing hip thrusts all day, every day. As if it was invented in 2019. No matter what time I go, the smith machines as being used for hip thrusts, people removing the bars from the bench press sections to do their hip thrusts. Jeff's videos are great, as they contain actual research behind the workouts.

[bassitos]

Watched the whole video, no picture of jeffs glute. Disappointed/10

[ellenjayne]

For anyone else who wants to save this :)

Day 1: Squat, hip thrust, banded side walks
Day 2: Hip thrust, hip abductions, side lying clams
Day 3: Rest
Day 4: Upper body
Day 5: Romanian deadlift, back extension, frog pumps
Day 6: Cable pull through, elevated glute bridge, squat bouncer
Day 7: Rest, repeat

[nikkib]

You and Steph's science based videos are my favourite!! Sooo informative and helpful for building your own program!

[SimonTheConnectiveCrew]

Save you guys pausing and typing....

Day 1 - Stretcher (Squat), Activator (Hope thrust), Pumper (banded side walks)

Day 2 - Activator (Hip thrust), Pumper (Machine hip abductions), Pumper (Side lying clams)

Day 3 - Rest

Day 4 - Upper body

Day 5 - Stretchers (Romanian deadlifts), Activator (Back extensions) Pumper (Frog pumps)

Day 6 - Activator (cable pull through), Pumper (Elevated glute bridge), Pumper (squat bouncers)

Day 7 - Rest

[samanthacampanelli]

The best video I’ve seen about how to structure workouts along with different types of workouts there are. Please make more informative videos like this. I am trying to learn !!:)

[youytubey]

I don't really need a training program but I feel like buying yours to support you, amazing vids and vibe and science is the best so thanks for pushing the scientific perspective man

[msmonicaacero]

This is AMAZING. Definitely checking out your book and I'm not one to buy workout programs, but you, Stephanie, and Abby are the only ones I follow fitness related. Y'all are my favorite. Thank you for all the hard work you put in to your content

[Joojoojoo]

Omg i love how organized this vid is and also how it is scientifically proven by studies. thank u!!

[jonquilpetulengro]

Anybody notice the bench move backwards on Abby’s hip thrusts? Not safe. Someone should have stabilised it.

[Lisa-ckbm]

I appreciate the collaboration with others 🙌🏻

[joshtw]

Jeff always says training 3 times a week per muscle group is best. Are there 12 day weeks in Canada or something? Ain't nobody got time for that

[fitnessandfightingisfun]

Great video!! Strong glute muscles isn't just for looks but important for overall functional and sport specific movements. It's something I'm paying more attention to.

[abbypollock]

Great work on this edit Jeff! 🔥🙌

However - I must agree with the comments below - next video requires more Butter.

[ryanwilliams]

OMG ABBY AND JEFF IN ONE VIDEO IMA PASS OUT

[blakeweigel]

A question or comment on the fast vs slow twitch activation. My understanding is that motor units are up recruited with increasing intensity needs. What this means is that the slow twitch fibre is activated first because it has the lowest threshold for an incoming action potential strength. The fast twitch motor units have higher thresholds for action potentials, thus requiring a larger singal to be activated. The signal for needing to recruit fast twitch fibre would also have recruited the slow twitch due to its larger size and the slow twitch's lower threshold. The one difference is that he fast twitch muscle fibres have more creatine phosphate stores, so are able to twitch at a higher rate. This means that doing heavy lifts for a fast or slow twitch dominant muscle should not have an effect on degree of activation between types of fibres. The only thing this should have an effect on is rate of force production (quicker for fast twitch) and time until fatigue sets in (slow twitch are more resistant to fatigue).
As far as doing heavier lifts to target fast twitch fibres. Since motor units are recruited from slow to fast twitch, as a muscle increases tension, the action potential frequencies increase causing more motor units to be activated. Once all motor units have been activated, the muscle has reached tetanus and maximum force is applied. This means that doing heavier lifts should not be thought of as directly targeting or training fast twitch fibres. The closer a lift is to to a 1RM the more fibres recruited, both slow and fast.
From doing explosive fast response training, like olympic lifting, plyometrics, for sprinting, over time you can cause your muscle fibres to slightly take on more characteristics of fast twitch fibres. This results in increased rate of force application. As far as trying to think of fast vs slow twitch fibres for bodybuilding, I don't believe it really applies.

[MajorGunning]

loved the new format, that editing was really good! and the info is top notch as always.

[ruthamaya]

so excited! I just purchased it right after I saw your video. I've been following you for some time now, and I'm so glad you finally came out with this guide. Thank you!