amandamariefittThere is a good amount of mediocre advice floating around about growing glutes. Most of the advice revolves around isolation exercises, plyos, circuits... (i.e.; doing 3x20 cable kickbacks.) This advice sucks and is not how you effectively target your glutes. 🍑 •
The absolute best way to build a booty is to focus first and foremost on big compound movements. 🏋🏽♀️ Squats and deadlifts come first. Then, add in secondary movements (hypertrophy / isolation) like hip thrusts, lunges, leg press, etc. I would argue that hip thrusts should be included in the top of the list as an important compound movement. Finally, burn out exercises (which can include something like kickbacks) come last. ✌🏽 •
When I see women performing high rep isolation exercises ONLY, it's upsetting. Clearly, they have been given poor advice (or found bad advice online) on how to effectively shape their body and they are truly wasting their time. Time is important. Spend those precious gym minutes doing the most effective exercise and getting the most 'bang for your buck!' •
Now I will sit back and wait to see how many people get pissed at me for calling out kickbacks as a waste of life. 🙄😂 #bikinigirlkickbacksareawasteoflife #buildabooty #becauseglutes
- amandamariefitt@kelseyjeanknipple somewhat of a loaded question. Each client of mine has customized programming but a general recommendation on those heavier compound moves would be lower reps (I would say 8-10 MAX) with about 3 sets.
- amandamariefitt@kelseyjeanknipple if you aren't pushing HARD by those last few reps, then it's time to increase that weight. 💪🏽
- kelseyjeanknipple@amandamariefitt awesome! Thank you :) I appreciate that!
- _nana_banana_23When you say burn out exercises like kick backs, do you mean do them until fail? Are kickbacks high rep isolation exercises ?
- emilylmahrI have to use weight plates for hip thrusts, gym probs, do you have recommendation for keeping the heavier ones on my legs as I'm having trouble holding them secure.
- viola14rodriguesPeople with weak spines and valgus knees, pronated feet find those workouts effective for strengthening weak hips, glutes. Excess weight causes injury in such cases. There are some of us with extreme muscle imbalances from gymming.
- brittlopezzI disagree, we're all different. Booty built by lunges and kickbacks 💁🏻
- brittlopezz@brittlopezz also why would someone doing high reps upset you? Maybe they are working through and injury? Or If that's how they feel it in their muscle then that's what they should do. Absolutely no point in pushing weight if you don't feel it where you are supposed to.
- amandamariefitt@brittlopezz I never said 'every one should be squatting 200 lbs.' Science, research, and in-lab simulations that look at muscle activation disagree with you. Kickbacks do not activate glute muscles the same way. Plain and simple. If someone is dealing with an injury, then they are obviously a special case scenario and they know this doesn't apply to them.
- amandamariefitt@emilylmahr I'm confused by your question. Are you using a bar for hip thrusts with plates... (and no clamps/clips?) or plates across your lap? I wouldn't recommend plates on your lap.
- brittlopezz@amandamariefitt you said progressive overload from squat and deads. I get no glute activation from those movements. If anything those would be secondary, my point is, what works for you isn't going to work for everyone else. Good for you if you built your butt from squats but that's not the only way to build a butt!
- amandamariefitt@brittlopezz I didn't say 'squats are how I built a butt and everyone should do them always.' I also didn't say 'squad and deadlifts are the only ways to build a booty!' You are offended because you do kickbacks and you feel like I'm attacking you. Progressive overload IS the only way to change your muscle fibers - that's simple exercise science. At some point, your body is going to adjust to the amount of weight used on a cable or the amount of reps you are doing. You can keep arguing your point but it really doesn't change that fact that you are incorrect. I would simply suggest you pull up current research on the topic and make sure you are performing each exercise correctly. If you aren't interested in an evidence-based approach to training then I suggest you unfollow my page. 👋🏽
- mydailymacrosI didn't notice how often kick backs popped up on my IG until you posted this... now I see them everywhere 😂
- amandamariefitt@mydailymacros it's frustrating for sure. They are not a useless exercise by any means (like I stated above, they are fine for a pump or end-of-workout burn out) but they do not (exercise science PROVEN) activate the glute muscles in the same way a good compound movement can. 👌🏽 (..and as you can see above... people will always get upset about that.)
- brittlopezz@amandamariefitt lol will do
- blackoutfitnessYou look amazing girl!! #glutegoals
- erinjkelly@laurenberner_ this girl knows her shizzzz too
- thestrawberrypatch@amandamariefitt thank you!!!!!!!!!!
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