In episode 185, we follow up our previous Chest Specialization episode with another body part specialization. This time for the glutes. We detail a few very effective and practical approaches to training the glutes 3x weekly or per rotation taking in all the numerous considerations that go into designing a proper specialization. We walk through our key levers of exercise order, optimizing frequency, the importance of exercise selection, where to increase and decrease volume increases, and intensity techniques. Enjoy!
Timestamps:
00:00 Introduction to Glute Specialization
01:28 Bryan Personal Updates
10:38 Aaron Competition Prep Update
15:48 ChatGPT Attempt at Glute Specialization
27:31 Key Levers of Specialization
28:00 Exercise Order
29:28 Lengthened vs Shortened Exercises on Which Sessions
36:04 Proximity to Failure / Volume
45:31 Increasing Volume on Special Areas
51:32 Increasing Variation vs. Fewer Exercises
53:26 Putting It All Together: Creating Your Glute Specialization
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