Took Alice through a glute workout I would typically prescribe to girls i'm training or coaching 3 x Hip Thrusts 2 x Split Squats (only did one, one was enough) 2 x Leg Press Worked out a total of 6 sets. Done correctly, 6 sets for a given muscle is well enough to stimulate muscle growth until the next time you train it 3-5 days later..

Been trying to grow my glutes for about a year now and finally starting to feel like I kind of know what I’m doing, so don’t want to waste any more time and want to know the best and most effective way to do so. Seeing a lot of tik tok influencers posting “advice”, it’s hard to know what is the actual truth. When doing exercises like hip thrusts, when I go heavy I don’t always get that “burn” and may feel it in other muscles like my quads etc despite my form being correct, so I’ve seen people saying to stick to lower weight ( still challenging) and higher reps and others saying still stick to heavy weights and lower rep range. What’s your advice on this please? I normally do 3x12 but if I can push more than 12 I go till failure ?

I want to grow muscle while loosing fat over the next few months before going into a pure cut. My plan is to take a hybrid approach and I’m wondering how much cardio alongside weight training will effect my gains?

I’m currently trying to grow my glutes as well as keeping my body fat low, I train my glutes twice a week over 3 leg days and do hipthrusts, rdls, hyperextensions and step ups is there anything I could change to see more progress?

Filmed the full body workout I did all summer YDAY. Will have it up ASAP. I'll be switching into a new split for the winter. Post on this soon. I will take you through my workout from today via text and add my thought pattern/reasoning for how and why I did it how I did. GOAL - to hit each muscle effectively with just ONE total working set. First things first, CALVES. Get these done first and get them out of the way or they will be skipped at the end... I would typically always opt for a standing calf raise as the calves are most stretched when the legs and hips are straight/erect. When the gym doesn't have a good standing calf machine option, seated calf raises do the job pretty well.... Extremely slow and controlled, pausing at the bottom, milking the stretch. These also serve as a great ankle mobiliser which will help with hack squats shortly after. Like every set and exercise, if you slow these down and really FOCUS, making sure you control every inch of eccentric and concentric contraction (NO MOMENTUM), 1 set can be as effective as FOUR typical sets... Now onto ABS. Been hitting abs every workout this year. Something I typically do when I'm lean enough to see them. Decline sit ups are my go to because they're one of the only ab exercises available to me that effectively load the abs in their stretched/lengthened ROM. These also hit the hip flexors hard and I recently found hitting these DRASTICALLY decreased knee discomfort on the hack squat afterwards.. Makes sense as tight hip flexors are on of the biggest contributors to knee pain. Couch stretch and train your hip flexors !! Did roughly 15 reps with an extremely slow tempo and banged out a few more stretch partial reps at the end in the lengthened ROM. No weight needed. For QUADS, I ALWAYS opt for the hack squat. IMO this is the best exercise you can do for them. It is a squat movement pattern at an angle that completely BIASES the quads over the glutes. If done correctly, with feet very low on the platform, you can acheive a complete knee bend, taking the quads through their entire ROM.