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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