Glute Training / Post-Workout Nutrition by Brandan Fokken
Strong and toned glutes not only improve your physical appearance but also play an essential role in overall athletic performance, posture, and stability. Glutes are one of the largest and most powerful muscles in the body, consisting of three primary muscles: the gluteus maximus, gluteus medius, and gluteus minimus. A well-rounded glute training program that targets all three muscles, combined with proper nutrition, can help you build a stronger and more sculpted lower body.
After a rigorous workout, your muscles are depleted of glycogen and require replenishment through proper nutrition. A high protein post-workout meal or protein shake combo can help rebuild and repair muscle tissue. Protein is essential for muscle growth and repair, and it's recommended that you consume 1-1.5 grams of protein per pound of body weight daily.
A protein shake combo can be an easy and convenient way to get in the necessary protein post-workout. Blend together 1 scoop of whey protein powder, 1 banana, 1 cup of almond milk, and 1 tablespoon of almond butter for a delicious and nutritious shake. Alternatively, you can opt for a whole-food post-workout meal that combines protein, carbohydrates, and healthy fats. A chicken breast with sweet potato and roasted vegetables or a turkey and avocado sandwich on whole-grain bread are both excellent options.
Three Day Glute Workout Plan
Day 1: Glute-focused Leg Day
- A Barbell Squats – 3 sets x 10-12 reps
- B Romanian Deadlifts – 3 sets x 10-12 reps
- C Glute Bridges – 3 sets x 10-12 reps
- D Cable Kickbacks – 3 sets x 10-12 reps
- E Leg Press – 3 sets x 10-12 reps
- F Walking Lunges – 3 sets x 10-12 reps per leg
- G Seated Leg Curls – 3 sets x 10-12 reps
Day 2: Glute-focused Cardio Day
- A Stair Stepper – 20 minutes
- B Incline Treadmill Walk – 20 minutes
- C Hill Sprints – 5 sets of 30 seconds on, 30 seconds off
- D Sled Pushes – 3 sets x 30 seconds
Day 3: Glute and Core Day
- A Bulgarian Split Squats – 3 sets x 10-12 reps per leg
- B Barbell Hip Thrusts – 3 sets x 10-12 reps
- C Glute Ham Raises – 3 sets x 10-12 reps
- D Cable Pull Throughs – 3 sets x 10-12 reps
- E Plank – 3 sets of 60 seconds
- F Side Plank – 3 sets of 30 seconds per side
- G Russian Twists – 3 sets x 10-12 reps
It's important to note that proper form and technique are essential for effective and safe glute training. Always start with a warm-up that includes dynamic stretches and mobility exercises to prevent injury and increase blood flow to your muscles. Aim to perform each exercise with proper form and control, and gradually increase the weight or resistance as your strength improves.
Ultimately, a well-rounded glute training program combined with proper nutrition can help you build stronger and more toned glutes. Incorporating a high protein post-workout meal or protein shake combo can aid in muscle recovery and growth. Follow a three-day glute workout plan that targets all three glute muscles and includes 6-8 exercises per day, 3-5 sets per exercise, and 10-12 reps per set for optimal results. Remember to always prioritize proper form and technique, and gradually increase the weight or resistance as your strength improves.
Barbell Squats - Targeting primarily the gluteus maximus, barbell squats are a compound exercise that also work your quads, hamstrings, and core. To perform a barbell squat, start with the barbell resting on your upper back and shoulders, with your feet hip-width apart. Lower your body down, bending at the knees and hips, until your thighs are parallel to the floor, then push back up to the starting position.
Romanian Deadlifts - Romanian deadlifts target the glutes and hamstrings, and also engage your lower back and core. To perform a Romanian deadlift, start with the barbell resting on your thighs, feet hip-width apart. Keep your back straight and hinge at the hips, lowering the barbell down towards your shins, then return to the starting position.
Glute Bridges - Glute bridges target the glutes, and also work your hamstrings and lower back. To perform a glute bridge, lie on your back with your knees bent and feet flat on the floor. Lift your hips up towards the ceiling, squeezing your glutes at the top of the movement, then lower back down to the starting position.
Cable Kickbacks - Cable kickbacks target the gluteus maximus and medius, and also engage your hamstrings and core. To perform a cable kickback, attach a cable machine to your ankle, then lift your leg back behind you, squeezing your glutes at the top of the movement, then return to the starting position.
Leg Press - The leg press primarily targets the quads, but can also work the glutes and hamstrings depending on foot placement. To perform a leg press, sit in the machine with your feet on the footplate, then push the footplate away from you using your legs, then slowly return to the starting position.
Walking Lunges - Walking lunges target the glutes, quads, and hamstrings, and also work your core and balance. To perform walking lunges, take a large step forward with one foot, bending your knee and lowering your body down, then push back up to the starting position and repeat with the other leg.
Seated Leg Curls - Seated leg curls target the hamstrings, but also engage the glutes and calves. To perform seated leg curls, sit in the machine with your feet under the pad, then curl your legs towards your glutes, squeezing your hamstrings at the top of the movement, then slowly return to the starting position.
Stay connected with Team ICON Athlete Brandan Fokken on:
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