Comments on: Your optimal training frequency for the Glutes part 2: training status and stress http://bodylogiq.org/en/optimal-training-frequency-glutes-part-2-training-status-stress/ Work towards a better you Mon, 20 Aug 2018 12:08:28 +0000 hourly 1 https://wordpress.org/?v=4.9.5 By: Stijn van Willigen http://bodylogiq.org/en/optimal-training-frequency-glutes-part-2-training-status-stress/#comment-128 Tue, 03 Jul 2018 13:53:53 +0000 http://bodylogiq.org/?p=13405#comment-128 Hi Erika, thanks so much. My philosophy has changed quite a lot since my first article; I actually think activators and stretchers should be a part of every workout if possible.
If you’re indeed elite and low stress high sleep you can experiment with that. You should look at sets per week. For you, 25-35 glute sets per week is probably appropriate. If you spread that out over 7 workouts, then this means 3-5 glute sets per workout.

This seems little, I know, but it’s very important that you keep to it because all that counts here is total weekly volume. You probably won’t be able to recover from anything more with 7x per week training.
Example would be: training day 2 sets of romanian deadlifts and 2 sets of split quats, with 3 sets of monster walks (accessory). Band exercises dont count too heavily towards total sets per week, so this is a total of 4 sets for this workout. Rotate exercises over multiple days: day A RDL and BSS, day B Squats and Hip thrust, Day C Glute back extensions and kickbacks, etc.

Hope it helps!

]]> By: Erika http://bodylogiq.org/en/optimal-training-frequency-glutes-part-2-training-status-stress/#comment-127 Sat, 30 Jun 2018 09:20:11 +0000 http://bodylogiq.org/?p=13405#comment-127 Hi Stijn, thanks so much for the great article! After using the calculator it says that I’m elite and said to train 8 times a week. Currently, I train legs 2 times a week, one being quad dominant, the other hamstring dominant. After reading the article I’m open to changing this up to have a more of a glute focus. What do you recommend my split be in regards to the different stretcher/activator/pump exercises? I’m also a bit confused after reading the first article, should I only be doing 6 sets of 8-12 total for stretcher exercise per workout? Would more sets hinder growth? What if I added more sets but less reps?

]]> By: Stijn van Willigen http://bodylogiq.org/en/optimal-training-frequency-glutes-part-2-training-status-stress/#comment-101 Thu, 18 Jan 2018 12:51:06 +0000 http://bodylogiq.org/?p=13405#comment-101 Hello Jo and thank you.
Optimal glute training volume depends on how advanced you are. Most of my clients are intermediate so I’ll assume you are, too.

A total of 50-60 activator and stretcher sets per week is very likely way too much volume to recover from. I recommend you get this down to 20-30 sets per week spread over 5 workouts and see what happens.

]]> By: Jo http://bodylogiq.org/en/optimal-training-frequency-glutes-part-2-training-status-stress/#comment-98 Tue, 16 Jan 2018 13:54:49 +0000 http://bodylogiq.org/?p=13405#comment-98 Hi Stijn, thank you so much for your informative articles on this topic! I have a possibly quick question regarding sets. I am curious as to how many sets to aim for each week for activators, stretchers, and pumpers. Your calculator tells me to train glutes 5.3 times per week. Currently, the program I came up with has about 26 sets of stretchers, 26 sets of activators, and miscellaneous pumpers (about 14-26). What is an optimal approach to programming sets and reps? (I will follow up with a more detailed programming post if this does not give you enough insight)

]]> By: Stijn van Willigen http://bodylogiq.org/en/optimal-training-frequency-glutes-part-2-training-status-stress/#comment-96 Sat, 13 Jan 2018 13:22:54 +0000 http://bodylogiq.org/?p=13405#comment-96 Thanks, Emily.
Are you getting stronger from workout to workout? This is the single most important thing to assess to determine whether your program is right for you. You can hypothesize about the optimal amount of reps, sets, and exercises all day long, but if it doesn’t translate into results something needs to change.
Again, consistently gaining strength over the long term is the best way to assess whether your glutes are getting enough recovery, and are growing. If that’s happening, keep doing what you’re doing.

]]> By: Emily Summers http://bodylogiq.org/en/optimal-training-frequency-glutes-part-2-training-status-stress/#comment-92 Thu, 11 Jan 2018 12:26:56 +0000 http://bodylogiq.org/?p=13405#comment-92 Great article ! I don’t have Facebook so cannot join in the discussion there so decided to write here. After using the calculator on the article, I ended up in the ‘Elite’ category. At the moment I am doing 4 legs days per week, on one day doing back squats and hip thrusts with weighted seated abductors, low weight Romanian deadlifts and a pumper to finish. On my other day, I do very heavy Romanian deadlifts with single leg press, leg press, lifted seated abductors and pumpers to finish. I normally leave one day between these workouts, however after reading your articles I am worried I may be over-exercising my glutes, therefore impeding muscle development. Although I am leaving four days between a particular stretcher exersize e.g. hip thrusts, are these stretcher exercises all the same ? I was wondering whether this kind of split is ok for my muscle development in general? I am a pretty lean and small-framed person and find it hard to grow muscle. Any feedback would be greatly appreciated ! Thanks, Emily

]]> By: Stijn van Willigen http://bodylogiq.org/en/optimal-training-frequency-glutes-part-2-training-status-stress/#comment-88 Sun, 07 Jan 2018 06:34:45 +0000 http://bodylogiq.org/?p=13405#comment-88 Thanks, Irina!

]]> By: Irina http://bodylogiq.org/en/optimal-training-frequency-glutes-part-2-training-status-stress/#comment-85 Thu, 28 Dec 2017 18:39:36 +0000 http://bodylogiq.org/?p=13405#comment-85 Awesome article!! Very detailed and explains a lot without BS. Thank you!

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