I would like to start off dedicating this article to all the cute couples I see in the gym that share a passion for fitness with one another and have integrated it into their relationship.
Obviously people have learned the benefits of fitness, and the direct and indirect ways in which it affects their relationship in a positive manner. Relieving stress, producing endorphins (well-being hormones), energizing and vitalizing a couple’s health as well as spending time with each other doing something that each feels is productive and beneficial for each other are just a few things to consider. As we approach Valentine’s Day, I’m hoping that this article motivates you to get in the gym for a solid workout with your partner before you rush off for the traditional dinner and/or whatever it is you like to do for that special evening.
The topic of exercise and how it relates to physical attraction is extremely amusing to me. While I’m fascinated with every aspect of the human body, there is a certain part that seems to be the talk of the town lately. Some like to call it the J-Lo factor. Maybe it goes all the way back to Sir Mix-A-Lot’s “Baby Got Back”? Wherever it started though, it seems it’s here to stay, and of course I’m talking about the body part we properly refer to in scientific circles as the gluteus maximus. Also known as the butt, the caboose, the rear end and the badonka-donk.
To me, the glutes, as we call them for short, are a bit more intriguing not solely based on their aesthetic appeal, but their functionality as well.
YOU THINK YOU KNOW ME, BUTT….
The glutes are comprised of two major muscle groups, the gluteus maximus and minimus. These muscles are by far the most explosive, not to mention largest, of all the muscles in the body. Comprised mostly of fast twitch muscle fibers, their primary function is to assist the body in hip extension, meaning any time the hips are pressed forward. They also help to stabilize and mobilize the pelvis, making this muscle extremely critical for any activity requiring jumping and sprinting as well as stability demands placed upon the hips for lateral movement. Therefore it’s fairly obvious why we see athletes in major sports with well-developed glutes. (See Serena Williams, Albert Pujols)
While I haven’t figured out the main fascination people have with the glutes, I dare speculate it must correlate with the rear end because all other mammals on earth procreate from the back side, so it’s my guess this mating ritual must be ingrained in our DNA somewhere, since we too are mammals. Glutes from an aesthetic standpoint are just like any other body part, their beauty lies in the eye of the beholder. Whether someone favors a large or petite set of glutes, there’s no denying they rank very high on the desirability scale.
There are several schools of thought on training this muscle group, but I will share with you some proven methods I have discovered myself and with my clients. Knowing this muscle is predominantly fast twitch tells me that in order to make them grow we will either have to train them heavy or in a very explosive manner.
The repetitions will range from 6-12, in order to grow, all the way up to sets of 20 if you are just trying to achieve the toning benefits. Also try to play around with the speed of your reps. Knowing that they are mostly fast twitch tells you that they will respond to quick and explosive reps, so do a set slow and another quicker to confuse the body. Your main focus when training this muscle group should be to really squeeze at the top of your reps concentrating on hard contractions and ensuring a good burn. The glutes are a very resilient muscle group so you must make them work in order to really see benefits.
KICKING A$$
Squats and lunges should always be the foundation of any leg training, especially when trying to condition and improve the overall size or tone of the glutes. These are both multi-joint exercises which recruit a tremendous amount of the gluteus fibers. I always recommend you start off with the more difficult multi-joint exercises first, integrating all the leg musculature together before you get into isolating them.
Squats and lunges are essential but the following explains some isolated glute exercises to do when you’re wondering what to do after you have completed them. I recommend that you do one or two of these exercises each workout and constantly change up the sets and reps to ensure your body doesn’t adapt and become stagnant.
Stability Ball Bridge (weighted)- One of my all-time favorites for glutes. So simple yet extremely effective. Just like all of the exercises I have listed here for the glutes, the main focus should be placed on maximum hip extension and really feeling your glutes tighten at the top of the movement. Remember to press through the heel of the foot and always keep your shoulder blades and your head supported by the ball. Hold your contractions for at least two seconds at the top. Try to go heavy but stay strict for three sets of 12 to enlarge your bunz with about a 60 second break between sets. If you’re simply trying to tighten and firm, try four sets of 20 reps with 20 seconds rest between sets.
Glute specific Reverse Hyperextensions- This is a hip extension movement done from the prone (face down) position. You’ll lay your hips directly on the top of the ball and place your palms on the floor for stability. Bring the soles of your feet together and make sure you angle your knees outward. From this position, focus on maintaining your foot and leg position while trying to raise them straight towards the ceiling, holding the squeeze at the top for a three-second count. This is a great shaper and toner, but if your goal is to add size to the bunz you can always put a dumbbell between the feet. I recommend three sets of 15-20 reps with a 45 second rest period between them.
One Leg Romanian Deadlift- The is one of my favorites because any time you perform a movement on one leg the instability created causes the glutes to be heavily recruited to help balance and stabilize your pelvis, doubling the workload. It is also a great way to strengthen and condition the hamstrings, tying the two muscle groups together and hammering that unwanted cheese that can accumulate right underneath the glutes. Three sets of 12-15 reps is sufficient for this one. I recommend 20-30 seconds rest between each leg and then a 60 second rest between sets to avoid fatiguing the lower back.
Weighted Scorpion Kicks on BOSU- Get on all fours on the blue side of the BOSU. After finding your balance, keep one leg bent at a 90 degree angle and then extend that foot and leg as high as you can straight up. Hold for a 3 count at the top. Bring the leg back down to where the thigh is parallel and then repeat. Do 15-20 reps for each leg for three with only 20-30 second rest. If wanting to add size to the glutes you can place a dumbbell on the back of the knee trapping it there between your calf and hamstring.
Cable Leg Extensions- Just a fancy way to finish the glutes off. Lay on all fours on a bench and strap the ankle to a cable. You will begin by keeping a small 10 degree bend of the knee. Keeping your back straight and core tight, drive the foot straight back. Once the leg is fully straightened hold for three counts and return the leg down to the side. Three sets of 20 reps per leg will be the right amount to get those bunz rock hard.
No ifs, ands or butts about it, these exercises are proven effective. Give them a couple of months in your routine and you’ll see the results. Remember, more is not always better. Give your legs and glutes time to heal between sessions. Most experts agree, 48 hours is a good resting period between training the same muscle group, but that number can vary so always pay attention to the soreness factor. If a muscle group is still sore, it hasn’t completely healed and may need another day or so of rest.
In closing, I truly appreciate everyone’s awesome feedback and taking the time to read. Have a blessed month and don’t be afraid to throw these movements into your workout mix for a little challenge and variety. Strive for health and happiness and be thankful for every workout. God Bless and please stop by my web site and say hey!
www.1-morerep.com