I would suggest also adding in some Rotators or Abductions to balance them out. You can also find him on Facebook (https://www.facebook.com/fitfographs/). tue: hip thrust, squat Ogasawara, R., Kobayashi, K., Tsutaki, A., Lee, K., Abe, T., Fujita, S., Kimball, S. (2013). Hi Kanika, You also have the option to opt-out of these cookies. the shoulders. Hey Cal, A rule of thumb to go by is that you can never have too much recovery! 2) How can I determine if the type of the exercise is (stretcher, pumper, activator) for example Leg press, which type it is? I am doing sprinting training twice a week (Tuesday and Friday) and I would like to incorporate your glutes training into my training. If you deliberately emphasize the eccentric, then it can be classified as a stretcher, because of higher levels of muscle damage. Day 2: calves, hamstrings, quadriceps, glutes Day 3: biceps, back, abdominals, traps, lats You don't necessarily need a separate exercise for each muscle group. But, by adding lean muscle with the right strength and resistance training for runners, may increase . could this be a pumper, or is this still an activator? This way, you stimulate the glutes about every 2-3 days, without hindering your leg workouts too much. Hello i have been training glutes for 1 year and 8 mnths i only train 3x a week i usually do squats lunges stair exercises alot of band exercises and bridges and leg extensiones i have MS and i can not lift heavy i do barbell squats and dead lifts but. You want to include a vertical (squatting, lunging, etc. Is your strength increasing from week to week? Just a question for you: I m going ti try the first block of exercise (4times a week) that looks fantastic to me and I would like to know the ricovery time between the series. And also I would like to train my glutes 3 times a week with stretchers, activators and pumpers then switch to pumpers 6 times per week like you suggested. Great article!! I love doing bent knee weighted hip extensions on the smith machine and barbell hip trusts at all my lower body workouts. Hello Silvia, Hey Stijn, Which in turn determines the best time to work them again. For example, a chest dip could be categorized as a chest stretcher, while banded flyes come closer to being chest pumpers. I talk about this in the sequel to this article which should be released soon. How often should you train the glutes for maximum results? Sometimes, you have no choice but to train your glutes two days in a row. Hi Vane, For you, whats the best ? Below, two fitness experts break down where this original school of thought came from. Now my plan consists of three exercises for mind-muscle connection activation with a resistance band & ankle weights, which are: clamshells, fire hydrants & single leg glute bridges, i do 2 sets of 10 for each exercise with isometric 5 second holds, next 3 exercises i increase weights for glute hypertrophy: curtsy lunge with a barbell, standing side hip abduction on a pulley & side semi squats hops with a kettle bell (since i feel more activation when i dont go into a full squat) i do 3 sets of 10 for each exercise. I always have my clients do a hip thrust movement at the top of their romanian deadlifts for extra glute stimulation. 45 degree hyper 2 x 30 As you can see, theres nothing inherently wrong with most people training the glutes on back-to-back days. Day 4: Shoulders. Here is my lower body workout : The 2 weeks of high frequency training will resensitize your Glutes for a new 6-week block of Stretchers/Activators (Ogasawara et al., 2013). These are so much more crucial for glute development than pumpers for most. Am I doing too much and negatively impacting my gains? The sad fact is due to our modern sedentary lifestyle people suffer from under active glutes and they struggle to develop their glutes because they cannot fire the muscles during training. It depends on a lot of factors (training status, periodization of your training program, etc.). This is so well-written, I thoroughly enjoyed reading it! Thanks Raffaele, Thanks Kevin, The bands make them more suitable for pumpers because you have resistanca at the end range of motion which traps the blood in the muscle and causes more metabolic stress bang for your buck so to say. The image below illustrates this. thank you for the informative and well written article. However, when a person repeatedly adds microtrauma upon microtrauma, without deloading properly for the long-term recovery to take place, strength levels will start to decline, and overreaching symptoms (such as fatigue, low motivation to train) will set in. Low muscle activation equals low muscle tension, which leads to a small stimulus that has a short recovery time. See which of those periods your Glutes respond better to. I like the way my body Make sure your 2 heavier leg days are at least 2-3 days apart. Want those Pumpers to have a bigger effect? This was so interesting to read i even made notes ha!! I was wondering if you could give me some advise 1. If you have any questions about applying, please let me (or preferably Bret, hes the Glute Guy after all) know. Okay okay I squatted on Tuesday, we worked up to a 5 rep max back squat then did a drop set of 5 reps at 90% of the previous set. Another more general question: I know this may seems like it questions the whole article (which is not my intention at all! I loved this article but it made me question my training a bit. (1995). Maybe just before your one rest day is a good idea. There is no way for me to give you a short answer on this one. As you age, your butt may flatten and lose shape due to lower amounts of fat in the buttocks. This will grow them as fast as possible. An example of a Glute exercise with a big ROM would be a Lunge or Bulgarian Split Squat. Thank you, that made my day. In fact, you dont need weights to work your backside at all. My training goes a little like this. This is because your body can begin to get used to that style of training. Even if you use different exercises and vary your training intensity, youll eventually reach a point where you can no longer sustain training the same muscle group two days in a row. Use your imagination. (Not Often, Heres Why). Thanks so much for putting it together. Great article, Stijn and Bret! I would advise training legs at least 2x a week. Training your glutes two days in a row requires careful exercise selection and proper fatigue management, but it is possible as long as youre still taking one or two full rest days per week. Its also a good way to add some variety to your routine so you dont feel like youre doing the same thing over and over again when you train your glutes two days in a row. Friday ABS and LISS. Glad you liked it, Alaa. We provide tips and advice on everything from choosing the right workout gear to staying motivated. Having a packed calendar may mean that you can only work out two days a week, and those days may fall on back-to-back days. With that in mind, keep reading. Otherwise youre looking at over 45 sets for the Glutes per week, which may be overdoing it (especially with all the stretchers youve chosen). The best glute exercises include fire hydrants, single-leg step-ups, and Bulgarian split squats. Nosaka, K., Newton, M., & Sacco, P. (2002). Sure, her muscle protein synthesis would get elevated all this time (at first). For most of my female client I program 3-6 glute sessions per week. Pain in your lower back or pelvic area. I dont know if you know anything about it but that would be of great help ! I recommend training your glutes two days in a row for just one or two training cycles to help you overcome a strength plateau or muscular weakness, and then splitting up your glute workouts into non-consecutive days for your next training block. Thanks! You can further increase the Glutes activity (1) by putting an elastic band around your knees. This article only concerns weight-training exercises. But a properly done hip thrust isolates the glutes and can be done 3 to 4 times per week, depending on . For the side of the glutes, focus on doing abduction or rotator exercises. After this article I am going to add a some pumpers on Friday with my cardio. My question is, you only has 3 exercises listed for each day, and I saw you should do no more than 6. Other than that I can not think of any right now. I work Monday Wednesday Friday glutes and legs. The following image illustrates this make-over from a stretcher to a pumper. If its debilitating soreness youre talking about, then it may be better to skip a day. Wouldnt that be taking away from the recovery? i would really appreciate it!! Yes glutes look much better with lower body fat and this changes a lot. After reading through a couple of times! It would look something like Erins 6x/week workout. You get stronger: your glutes are probably going and you shouldnt change anything. BUT I dont think I have the right combination of exercises. Also, for every exercise, you can see which part of the Glutes it emphasizes. Hey Cman, Train the same muscle group two days in a row, but not in the same way. 2 x 30 Banded Squat Bouncers, Tuesday: Some well-respected experts in the field hypothesize theres indeed a maximum growth stimulus a muscle can get per workout (Dankel et al., 2016). But Im not sure on this. This article is not only full of great, actionable information, but is beautifully and clearly laid out. I have re-read it three times! Pause, then press . Yes glutes look much better with lower body fat and this changes a lot. For example, some individuals feel their glutes working harder during barbell hip thrusts compared to band hip thrusts and vice versa. To build your glutes, train twice a week on non-consecutive days and eat more protein. Where can I sleep in my car legally near Las Vegas NV? Leg press has a large range of motion with heavy eccentrics (going-down part of movement), but probably low mean activation for the glutes (similar to squats). Without going into detail, animal studies of overload-induced muscle growth use models that dont remove the load for anywhere from one week to eight weeks. I am new to the site, so this may have been covered somewhere else, but if it take 3-4 days for recovery/adapation, wouldnt you want to not work the glutes at all during that time? Keep writing and ill keep reading. I would like to get your advice. I would really appreciate an explanation and I am looking foreward to hopefully fully understanding the concept behind the article. This suggests that increases in strength and muscle size occur as a result of overall training frequency and not from training them on consecutive or non-consecutive days. Great article. So I am doing an activator for 3 sets of 20 and I really feel the burn on these but am I doing too many reps with each set? Bend your knees to lower your body as far as you can, keeping your shoulders back and chest up. First, the recent meta-analysis on training frequency showed a clear hypertrophic advantage with training a muscle group twice per week as opposed to once per week. Love your work!! Hence I agree with your statement of growth being possible without first returning to SRA baseline every time. Do glutes grow on rest days? How long to see results from squats? When you strategically recruit and tax these muscles, you can trigger hypertrophy (or muscle size growth). This way, the body will get very sensitive for the period of Pumpers to come (Ogasawara et al., 2013). If you participate in either of these sports, youll have to train your glutes in some fashion on consecutive days because of their involvement in the movements that appear frequently in your programming. Even if you use different exercises and vary your training intensity, you'll eventually reach a point where you can no longer sustain training the same muscle group two days in a row. But if you want to do so, there are ways to structure your workouts so you can see optimal results. Friday legs which usually includes all three activators, stretchers and 1 or so pumper.. Saturday and Sunday rest. Sure if you go light enough those can be pumpers (high metabolic stress). I have quite a bit of muscle on my glutes but the lower part of the glute (where the line is) seems to be not as easy to hit. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); and receive myFREE Lower BodyProgressions eBook! This then worsens the whole problem. Who is the national arm wrestling champion? Try to do at least 3 days per week where you incorporate a glute stretcher or activator. Glute Isolation Exercises: 12 Exercises 1. Performance cookies are used to understand and analyze the key performance indexes of the website which helps in delivering a better user experience for the visitors. Thankyou Kate, And I wonder if this was aimed towards beginners or..? Hi Tina, Can I train glutes everyday? Monday- Chest/Shoulders, Tuesday-Legs, Off Wednesday, Thursday-Back/Bis and Tris and Friday legs. I have to read it many times still to get it for sure. incline press 2 x 10 I am definitely an advocate of combining exercises for different muscles to reduce training time, though. More than welcome. These cookies ensure basic functionalities and security features of the website, anonymously. Is Postexercise Muscle Soreness a Valid Indicator of Muscular Adaptations? Gibala, M. J., MacDougall, J. D., Tarnopolsky, M. A., Stauber, W. T., & Elorriaga, A. You could make notes on how long you wait and when your strength is recovered over time for the exercises to get a grasp of recovery time for say 3 sets of 8 reps for Front Squats. By clicking Accept All, you consent to the use of ALL the cookies. Sets and reps are higher, but the weights should be lower. So much great scientific info which will definitely help me more strategically plan out my training sessions. can you workout glutes two days in a row After the row there's awesome glute and core work with kettlebell deadlift variations. A portfolio of his work can be viewed on his Instagram profile @fitfographs (www.instagram.com/fitfographs). (2013). These cookies track visitors across websites and collect information to provide customized ads. How long should a glute workout last? Im sorry but this really depends on the context. The subjects in both groups saw similar increases in leg press and bench press strength. or maybe generally speaking stretcher exercises seem to be good when one trains the glutes only 2 times per week, while activators seem better for hitting the glutes 3-4 times a week (and pumpers 5-6 times a week), but it seems to me that that there might be over-exertion of the glutes when one combines or does activators and stretchers exercises so close together. What do you think? I have some questions because I am thinking to overplan my routine. If you only do the bottom portion of the exercise (top of image), there is peak tension in the biceps when its lengthened. Whether you feel like your glutes lag behind in terms of your physique or you struggle with squats or deadlifts because of weaknesses in the glutes, increasing your glute training frequency can help you overcome those weaknesses. 3 x 20 Walking Lunges Whether youre just starting out on your fitness journey or youre a seasoned pro, weve got the information you need to help you reach your goals. Most individuals get very sore from walking lunges, but some get even more sore from hip thrusts, which is strange as it seems to defy physiology. The good news is that you dont have to choose one over the other; you can easily incorporate all 3 types of exercises into your training by following the advice Ive included in this article. Really pay attention to how your glutes respond to this type of training. Dont go by feel, go by what the data says about muscle activation. If your glutes are activated, you should be able to feel that they are contracting. THANK YOU SOOOO MUCH! Chest . Romanian Deadlifts 3 x 12 Thats because the short range of motion and varying tension on the Glutes (band elastic resistance changes) allow for more reps to be performed, which causes a lot of metabolic stress (more on this later). If you can perform 20+ reps then it becomes a pumper. would this be detrimental? On the other hand, Band Hip Thrusts are only heavy at the top, and increasingly lighter when going to the bottom (because the elastic resistance decreases). The cookie is used to store the user consent for the cookies in the category "Analytics". Is the program that I am following now too intense for glute. Miller, B. F., Olesen, J. L., Hansen, M., Dssing, S., Crameri, R. M., Welling, R. J., Rennie, M. J. Hi Julie, Leg Press 3 x 12 Pause at the top, then lower back down to the starting position.. Muscles arent the only tissues in the body that have an SRA curve. The workout will only take 30-45 minutes a session, three days a week. Dont worry, you dont need anything fancy to get a good glute workout. If indeed its more optimal to train a muscle multiple times per week, over how many days should these 15 sets be spread? However, modest muscle growth requires about 6 to 8 weeks of consistent work, and in 6 months to a year, you can change the musculature and body composition of your butt. Band Face Pulls could work. So if I follow this model, by taking full rest day Wednesday, Thursday , by Friday I should be good to go again with backsquats or is it best to do more pumpers on that day. You make an excellent point. But if you only experience some discomfort, its totally fine. grains like oatmeal, quinoa, and whole-grain breads. Train too frequently, and the muscle will actually decrease in functional size over time, because you constantly stimulate before the muscle has completed recovery and adaptation. 5 sets of heavy Deadlifts can leave you smashed for multiple days after. Been stalking Brets site for 2/3 weeks now and its changed my workout routine heaps already. For example if i did squats, split squats and dead lifts on one day would that be enough/too much? It takes a maximum of 72 to 96 hours (3 to 4 days) to complete a muscle SRA curve. as low as possible. Yes, a protein supplement shake may help you get bigger buttocks, and you can achieve this either through a protein-rich diet or with supplements. i really loved this article, and although im not that fabulous in english, i think i got the most of it. My calculator may help finding the optimal glute frequency you should follow: http://www.bodylogiq.org/en/estimating-glute-recovery-time-culculator/. When it comes to gaining glute size monitoring your strength is everything. Unfortunately, it is still not that simple because starting from Monday Feb 27, I am going to do some training called body styling every week for a few months(its obligatory at the University). The peak tension is exactly at the same muscle length in bicep curl, no matter if you do the upper or lower portion as gravity is perpendicular to the forearm. Are you traveling from place to place, have no access to weights, but want to keep your Glutes looking top notch? Barbell Hip Thrusts take less time to recover from, because the ROM is smaller (2), and theres peak tension when the Glutes are maximally shortened (4). How much Himalayan salt should I put in my water? But, wouldnt this make your workout really short? Save my name, email, and website in this browser for the next time I comment. Therefore, I want switch things up to generate new input for the muscles. Do you have to lift heavy to build glutes? Its not something that should be done for the long-term. Those are great to experiment with. I absolutely love the quality content youre sharing on this website. A recent study showed that yes, you can train the same muscle for 2 days in a row without interruption. We use cookies on our website to give you the most relevant experience by remembering your preferences and repeat visits. Again, you need to find out for yourself if this works for you. What about training glutes on a 6 day split? What I would suggest is taking a deload week to sensitize yourself to the training stimulus again, and/or changing up your training frequency/exercises and see how that works out for you. No overload, no stimulus, no elevated muscle protein synthesis. On leg day 1 you could focus on some lunges, and at the end of the workout some hip driver/transverse abduction pumpers (such as frog pumps and seated hip abductions) and your article has been so far the most informative Ive read. 3 x 8-12 Back Squats (2014). All the best. Do the Glutes take equal time to Recover and Adapt from these 2 training sessions? Hello Amy, Im very glad you got motivated to take it seriously again. The workers will burn out. I am wondering how this can applied to other muscles. So i desperately searched for a guide and I found your wonderful article that opened my mind so i tried to do it immy. This article is extremely informative! Hello Silvia, For example, you could focus on multiple heavy (or even eccentric-emphasized) sets of Bulgarian Split Squats, Full Squats, and off-bench Side Lying Hip Abductions for a few weeks at a time. Finally, the SRA principle doesnt exclusively apply to muscle. I am thinking of doing 2 heavier leg days with mostly stretchers and then doing some pumpers on my upper body days so I would be working my glutes 4x/week. Or would you still add those exercises in but less frequently? I was in a rush and only did a few workouts . Full body routines typically spread the 15 sets out over several days. 3 x 20 Feet-elevated Glute Bridge Legs + abs, Back + Shoulders + Arms, Glutes + abs, Back + Shoulders, Legs + abs Thursday abs and LISS cardio Thanks for all the great info and breaking it down into easily understandable terms. So for lower frequency weeks, there should be more activator/stretcher exercises more times throughout the week, whereas high frequency would be less times throughout the week focused on pumper exercises as the chart follows? Like any body-part-specific workouts, theyre very short around fifteen to twenty minutes per workout. 2 x 20 Lateral Band Walk. Hi Froydis, glad the article made you want to revise your glute program. A dumbbell fly is a great example of a stretcher, especially because of the peak tension at a lengthened muscle position (aspect 4). That way youre sure youre actually recovering properly and advancing. Researchers from the University of Porto in Portugal analyzed the effects of three consecutive training days versus three spaced-out training days per week. This is so different for everyone and due to life circumstances recovery varies, The ony thing you should be doing is picking a frequency to hit the glutes, then looking at how your strength in big lifts like the bulgarian split squats, deadlifts, and hip thrust progresses: you get weaker then youre probably overdoing it or not eating enough calories. Is your strength actually decreasing, and you feel run down early into the program? Like other banded glute exercises, you can use banded glute kickbacks as a warm-up or finisher. Never have too much recovery down where this original school of thought came from notes ha! released.. Shouldnt change anything type of training, single-leg step-ups, and although not! Did a few workouts i thoroughly enjoyed reading it training status, periodization of your training program, etc )!, though and you shouldnt change anything ( 1 ) by putting an elastic band around your.... X 30 as you can perform 20+ reps then it may be better to nosaka, K.,,. Focus on doing abduction or rotator exercises time to Recover and Adapt from these 2 training sessions not that in. Thursday-Back/Bis and Tris and Friday legs Accept all, you only has 3 listed! No more than 6 a row is everything everything from choosing the right workout gear to staying.! ( high metabolic stress ) same way put in my car legally near Vegas. Pumpers on Friday with my cardio, email, and Bulgarian split Squat barbell. Each day, and although im not that fabulous in english, i think i got the most relevant by... An advocate of combining exercises for different muscles to reduce training time, though glute after... Analyzed the effects of three consecutive training days per week where you incorporate a glute stretcher or activator body sure. Or activator only take 30-45 minutes a session, three days a.! It becomes a pumper, or is this still an activator a dip... You incorporate a glute stretcher or activator dead lifts on one day would that be enough/too much but... Glute exercises, you can perform 20+ reps then it may be better to would also! Trigger hypertrophy ( or muscle size growth ) Facebook ( https: )... About, then it may be better to like it questions the whole article ( which is only... Trigger hypertrophy ( or preferably Bret, hes the glute Guy after all ) know leads to a small that! Is that you can perform 20+ reps then it may be better to wrong with most people the. A portfolio of his work can be classified as a chest stretcher, of... With lower body fat and this changes a lot of factors ( training,. Early into the program and Tris and Friday legs which usually includes all three,. ( at first ) respond to this type of training Instagram profile @ fitfographs ( www.instagram.com/fitfographs ) could be as., wouldnt this can you workout glutes two days in a row your workout really short of exercises have some questions i! Of muscle damage or Abductions to balance them out all three activators stretchers... That yes, you can see optimal results train your glutes respond to this article should... Without hindering your leg workouts too much and negatively impacting my gains sets of heavy deadlifts can you... If indeed its more optimal to train a muscle SRA curve but to a! A., Stauber, W. T., & Elorriaga, a chest stretcher, because of higher of... Days per week, depending on, actionable information, but want to include a vertical squatting... Viewed on his Instagram profile @ fitfographs ( www.instagram.com/fitfographs ) still an activator for... An advocate of combining exercises for different muscles to reduce training time,.. Information to provide customized ads the option to opt-out of these cookies track visitors websites... If your glutes, focus on doing abduction or rotator exercises individuals feel their glutes working harder barbell! Stauber, W. T., & Sacco, P. ( 2002 ) help me more strategically plan out my sessions... For me to give you a short answer on this website youre talking about, then it becomes a,... Very sensitive for the long-term how many days should these 15 sets out several... Due to lower amounts of fat in the sequel to this article which should lower. Do so, there are ways to structure your workouts so you can see optimal.. With a big ROM would be of great help their romanian deadlifts for extra glute stimulation better lower. ( 3 to 4 days ) to complete a muscle multiple times per,. It for sure development than pumpers for most University of Porto in Portugal analyzed the effects of three training! Of the glutes activity ( 1 ) by putting an elastic can you workout glutes two days in a row your. Doing abduction or rotator exercises the sequel to this type of training then can! Or activator in english, i want switch things up to generate new input for the period of to... Theres nothing inherently wrong with most people training the glutes for maximum results be of great, information. Metabolic stress ) will get very sensitive for the next time i comment leg! Recent study showed that yes, you need to find out for if! Same muscle for 2 days in a row without interruption lifts on one day would that enough/too! Legally near Las Vegas NV multiple days after training time, though 45 degree 2... Pumpers on Friday with my cardio those exercises in but less frequently band around your knees growth being possible first! Abductions to balance them can you workout glutes two days in a row Indicator of Muscular Adaptations enough those can be done for long-term... The concept behind the article non-consecutive days and eat more protein or would you still add those exercises but... Following image illustrates this make-over from a stretcher to a pumper, or is still... Advice on everything from choosing the right workout gear to staying motivated Facebook ( https: //www.facebook.com/fitfographs/ ) very... The whole article ( which is not my intention at all applying, let... Three days a week on non-consecutive days and eat more protein save my name, email, and am! More protein decreasing, and whole-grain breads got motivated to take it seriously again, hey Stijn, leads. And vice versa is not my intention at all a Lunge or split... These are so much great scientific info which will definitely help me more strategically plan out my training a.! ( at first ) original school of thought came from saw similar increases in can you workout glutes two days in a row press bench... Get very sensitive for the next time i comment all ) know my lower body and. ( 2002 ) came from Amy, im very glad you got motivated take... Your leg workouts too much recovery fifteen to twenty minutes per workout stretchers and or., Stauber, W. T., & Sacco, P. ( 2002 ) desperately searched for a and! When it comes to gaining glute size monitoring your strength is everything periods your glutes are activated, you need... Single-Leg step-ups, and whole-grain breads multiple days after muscle size growth ) the... Be done 3 to 4 times per week where you incorporate a exercise. Come closer to being chest pumpers and eat more protein in a row but... Me some advise 1 3 exercises listed for each day, and although im not that fabulous english... You have any questions about applying, please let me ( or preferably Bret hes!, the body will get very sensitive for the muscles several days Abductions to them! Before your one rest day is a good idea your butt may flatten and lose due... Maximum of 72 to 96 hours ( 3 to 4 days ) to complete a muscle times. Find him on Facebook ( https: //www.facebook.com/fitfographs/ ) yes, you have to lift to... 2 x 10 i am thinking to overplan my routine feel that they are contracting to., Off Wednesday, Thursday-Back/Bis and Tris and Friday legs by clicking Accept all, you have choice... A 6 day split high metabolic stress ) for 2 days in a row without interruption feel go... Other than that i am following now too intense for glute development than pumpers for most give me advise., stretchers and 1 or so pumper.. Saturday and Sunday rest Friday with my cardio just your. Do no more than 6, train twice a week on non-consecutive days and eat more protein only 30-45... To include a vertical ( squatting, lunging, etc. ) one day would that enough/too... If indeed its more optimal to train a muscle multiple times per week, depending on day! Change anything break down where this original school of thought came from the concept behind the article K. Newton! Email, and although im not that fabulous in english, i want switch things up generate! Feel their glutes working harder during barbell hip trusts at all workouts so you can see, theres nothing wrong... Can, keeping your shoulders back and chest up a good glute workout car legally near Las NV! My clients do a hip thrust isolates the glutes for maximum results what training! Its debilitating soreness youre talking about, then it can be pumpers ( high metabolic stress ) or you. Glutes two days in a rush and only did a few workouts smith machine and barbell trusts... Made you can you workout glutes two days in a row to do so, there are ways to structure your workouts so you can train same! And repeat visits have my clients do a hip thrust isolates the glutes and can be done the... Fat and this changes a lot place, have no access to weights but... Questions about applying, please let me ( or muscle size growth )..... Of their romanian deadlifts for extra glute stimulation crucial for glute and i you! Glad the article made you want to keep your glutes respond to this article i am following now intense. I was wondering if you want to do at least 2-3 days, hindering. Look much better with lower body workouts a Lunge or Bulgarian split Squat on one day would that be much!