Welcome to The Bible of Booty Building!

Welcome to my book on building a good-looking and functional booty!

Are you tired of doing endless squats and lunges, but not seeing the results you want?

Do you want to know the secrets to building a strong, and tonedbackside that not only looks great but also improves your overall fitness andhealth? If so, then you have come to the right place.In this book, I will guide you through the common mistakes you shouldavoid and the proper techniques you should incorporate. Whether you're abeginner or an experienced fitness enthusiast, my program is suitable for alllevels of fitness and will help you to achieve your goals.

You will learn what exercises you should perform to specifically targetyour glutes, including variations of the hip thrust, deadlift, and squat, as wellas lesser-known exercises that you may not have tried before. I will teach youhow to activate and engage your glutes, ensuring that you are getting themost out of your workouts.But this book is not just about the exercises. I will also cover theimportance of proper nutrition for building a great-looking booty, includingthe right macronutrient balance.

If you are hungry for more knowledge and want to take your bootybuilding journey to the next level, I also offer personalized coaching. In myone-on-one coaching, I will work with you to tailor a program specifically toyour needs, goals, and fitness level. We will work together to address anyweaknesses, imbalances, or injuries you may have and create a plan that willhelp you to achieve your ideal booty.

So, what are you waiting for?

Let's get started on building the bestlooking and functional booty of your life.

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Chapter 1 - What we actually mean when we say booty?

Your butt is made up of three different muscles. They can worktogeteher, but they have different distinct purposes within your body when itcomes to movement. The 3 muscules are called gluteus maximus, gluteusmedius and gluteus minimus. In order to achive the best results in yur bootybuilding journey, you should target the 3 parts equally. So 1/3 of your trainingshould be horizontal, 1/3 should be vertical and 1/3 should be lateral/rotrary. Read more about it at chapter Techniques and principles.

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Common Mistakes

Everyday life doesn’t activate the glutes that highly. Sedentary lifestylemakes our glutes shortened and weak. Not many people know, that glutes arepart of the core. So they have a substancial role in body posture and ouroverall health, not to mention they look exceptionally hot. Building a goodlooking and functional booty takes time, dedication, and hard work.Unfortunately, many people make common mistakes when trying to build theirglutes, which can slow down their progress or even lead to injury. In thischapter, we will discuss the most common mistakes to avoid when building aoutstanding booty and how to avoid them.

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Mistake #1: Not Training the Glutes Enough

One of the biggest mistakes people make when trying to build theirglutes is not training them enough. Many people focus too much on exerciseslike squats, deadlifts and lunges, when you do these type of exercises, thereare moments when your glutes are highly active and on tension and momentswhen they are not. So the glutes get a break where blood is pumped out ofthe muscle, which prevents the build up metabolites and swelling. (This is thereason why you don’t get a glute pump when you squat or deadlift.)Don’t get itwrong, these exercises are critical for glute development, but if your goal is to grow your booty it’s best to prioritize more the glute dominant exersises.Read more about it in the chapter of glute dominant exercises.

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Solution: Train the Glutes Directly

To target the glutes more effectively, it's essential to incorporateexercises that specifically target the glutes, such as hip thrusts, glutebridges, quadruped hip extensions, kickbacks, hip abduction exercises, hipexternal rotation exercises and cable pull-throughs. These exercises placemore emphasis on the glutes and can help you to see better results faster.

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Mistake #2: Not Following a Plan

Not following a training plan and changing your exercises too often canlead to a number of problems in your fitness journey. Without a structuredplan, it can be difficult to track progress, set achievable goals, and optimizeyour workouts for maximum results. Additionally, constantly changingexercises can prevent you from mastering proper form and technique, whichcan increase the risk of injury. It can also lead to burnout and lack ofmotivation, as it can be difficult to see progress when constantly switching exercises.

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Solution: Stick to your training plan for long enough periods

Overall, it's important to have a well-planned training program and tostick with it long enough to see results. By incorporating the rule of third youcan mantain your dedication to your program, it keeps your trainings excitingand useful at the same time.Read more about it at chapter Techniques and principles.

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Mistake #3: Not pushing your boundaires enough

Not pushing your boundaries enough in training can hinder yourprogress and prevent you from reaching your full potential. By not challengingyourself, you may become stuck at a certain level of fitness and not see anyimprovements in strength or endurance. Additionally, without pushingyourself, you may not be giving your muscles the stimulus they need to growand develop. This can result in a lack of progress and plateauing in yourfitness journey. It's important to challenge yourself and push your boundariesto continue making progress and seeing improvements in your fitness level.

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Solution: Try to make the best out of every workout

Incorporate the rule of 1/3 to your training plan by using all 3 types of loads and efforts system.Read more about it at chapter Techniques and principles.

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Mistake #4: Neglecting the Importance of Nutrition

Many people neglect the importance of nutrition when trying to build ashapely butt. They may be working hard in the gym, but if they're not fuelingtheir body with the right nutrients, they may not see the results they want.This was one of my main mistakes in the past.

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Solution: Focus on Nutrition

To support your booty-building goals, it's important to focus onnutrition. This means eating a balanced diet that includes plenty of protein,healthy fats, and complex carbohydrates. It's also essential to stay hydratedand avoid processed foods and sugary drinks that can hinder your progress.

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Mistake #5: Not Training Regulary Enough

Gym goers tend to neglect glute training. It’s especially true for man,but most of the time even women only do the bare minimum and train it onceor twice a week.

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Solution: Prioritize glutetraining in your workouts

For optimal results you should target your glutes 3 to 5 times a week.ű

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Mistake #6: Not Resting and Recovering Enough

Finally, many people don't give themselves enough time to rest andrecover between workouts. This can lead to burnout,overtraining, injury, andslower progress overall.

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Solution: Rest and Recover

To avoid burnout and injury, it's essential to give your body enough timeto rest and recover between workouts. This means taking days off fromtraining, getting enough sleep, and practicing stress-reducing activities likeyoga or meditation. Also you have to keep in mind that there differentexercises put different amounts of stress on your muscles so its important tolisten to what your body and take the necesary time to properly recover afteryour workout in order to avoid injuris. For example squatting puts much morestrain and pressure on your nervous system than doing hip thrusts, so itsbest to squat less often per week but on the conterary you can do hip thrustmultiple times per week because your body can recover way easier from it.

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Chapter 2 - Glute training for health

We all know why glute training is beneficial for achieving a rounder andmore aesthetically pleasing booty, but did you know that your glutes are alsoessential for your overall health and well-being?

In fact, neglecting your glutetraining can have negative effects on your posture, back pain, and even youroverall athletic performance.One of the main benefits of glute training is its ability to improve yourposture.

Your glutes are the largest muscle group in your body, and they playa key role in stabilizing your pelvis and spine. Weak glutes can lead to poorposture and increased stress on your lower back, which can cause pain anddiscomfort over time.By strengthening your glutes, you can improve your posture and reduceyour risk of back pain. Strong glutes also help to improve your balance andstability, which can reduce your risk of falls and other injuries.

Additionally, glute training can help to improve your athleticperformance in a variety of sports and activities. Your glutes are responsiblefor generating power and explosiveness in movements such as running,jumping, and lifting weights.

By improving your glute strength and power, youcan improve your performance in these activities and reduce your risk of injury.

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Chapter 3 - Transform your Training!

1. Why Hip Thrusts vs. Squats

While squats are the most popular exercise for building lower bodystrength, according tot he newest studies hip thrusts are a more effectiveexercise for targeting the glutes specifically.

The hip thrust places more emphasis on the glutes because it involvesa higher level of glute activation compared to squats. The hip thrust also allows for greater range of motion in the glutes, which can lead to greaterglute activation and strength over time.

When you squat or deadlift, there are moments when your glutes arehighly active and on tension and movements when they are not. So the glutes get a break where blood is pumped out of the muscle, which prevents thebuild up of metabolites and swelling.

If you ever wondered why you don’t get apump when you squat or deadlift, this is the reason. So if your goal is to growand strengthen your glutes, it’s best to prioritize the glute-dominantexercises.

In addition to these benefits, hip thrusts can be easier on the lowerback and knees than squats, making them a great option for people withlower back or knee issues and also the likelyhood of getting injured is farless.

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2. Glute anatomy

The gluteus muscles, commonly referred to as the glutes, are a groupof three muscles that make up the buttocks.

These muscles are essential fora variety of movements, including hip extension, hip abduction, and hipexternal rotation.

In this chapter, we will explore the anatomy and function ofthe glutes, including the upper and lower subdivisions of the gluteusmaximus, aswell as the gluteus medius and gluteus minimus.

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- Gluteus maximus

The gluteus maximus is the largest muscle in the body, and is dividedinto an upper and lower subdivision.

The upper subdivision is responsible forhip extension, while the lower subdivision is responsible for hip externalrotation.

These actions are essential for movements such as squats, deadlifts,and lunges. In addition to their functional role, the upper and lowersubdivisions of the gluteus maximus also contribute to the overall aestheticof the butt.

The upper subdivision, for example, is responsible for the roundedand lifted appearance of the top portion of the buttocks, while the lowersubdivision contributes to the overall shape and definition of the glutes.

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- Gluteus medius

The gluteus medius is a smaller muscle that lies on the lateral surfaceof the hip.

Its primary function is hip abduction, which is important formovements such as lateral lunges and side steps.

The gluteus medius alsoplays a crucial role in stabilizing the pelvis during single-leg movementssuch as running and jumping.

Weakness in the gluteus medius can lead to avariety of issues, including hip pain and knee injuries.

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- Gluteus minimus

The gluteus minimus is the smallest of the gluteal muscles, and liesdeep to the gluteus medius.

Its primary function is also hip abduction, but italso contributes to hip internal rotation.

Like the gluteus medius, the gluteusminimus plays an important role in stabilizing the pelvis during single-legmovements.

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In summary, the gluteal muscles are essential for a wide range ofmovements and activities, from basic daily tasks to athletic pursuits.

Understanding the anatomy and function of these muscles is crucial fordeveloping an effective training program and achieving your fitness goals.

By targeting the different subdivisions of the gluteus maximus, as well as thegluteus medius and minimus, you can build a strong and functional booty,while also improving your overall performance and reducing the risk ofinjury.

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3. Compound exercises and Assistance movements

When it comes to building a strong and functional booty, there are twomain types of exercises: compound exercises and assistance movements.While both are important for achieving your fitness goals, they serve differentpurposes and offer different benefits.

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Compound exercises

Compound exercises are multi-joint movements that work multiplemuscle groups at once. These exercises are often heavy and require a lot ofeffort, but they are extremely effective for building strength and size. Someexamples of compound exercises that target the glutes include squats,deadlifts, and lunges.

One of the main benefits of compound exercises is that they allow youto lift heavy weights and target multiple muscle groups at once. This can help you build strength and size quickly, aswell as improve your overall athletic performance. Additionally, compound exercises are great for burning calories and boosting your metabolism, making them an effective tool for fat loss.

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Assistance movements

Assistance movements, on the other hand, are single-joint exercisesthat target specific muscle groups. These exercises are often lighter andmore isolated than compound exercises, but they are still essential forbuilding a well-rounded booty. Examples of assistance movements thattarget the glutes include hip abductions, frog pumps, and cable kickbacks.

The main benefit of assistance movements is that they allow you totarget specific areas of the glutes that may not be activated as much duringcompound exercises. This can help you build a more rounded and shapelybooty, aswell as improve your overall muscular endurance and control.Additionally, assistance movements can be a great way to add variety to yourtraining program and prevent boredom or burnout.

In summary, both compound exercises and assistance movements areessential for building a strong and functional booty. Compound exercises aregreat for building strength and size quickly, while assistance movements areeffective for targeting specific areas of the glutes and improving muscular endurance.

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IV. Glute-, Quad-, and Hamstring dominant exercises

When it comes to building a well-rounded lower body, it's important tounderstand the differences between these three types of exercises and howthey can work together to help you achieve your goals.

Glute-dominant exercises, as we discussed in the previous chapter,target and activate the glutes, which are the largest and most powerfulmuscles in the lower body.

Quad-dominant exercises, on the other hand,place more emphasis on the quadriceps, which are the muscles on the frontof the thigh. And hamstring-dominant exercises focus on the hamstrings,which are the muscles on the back of the thigh.

While all three types of exercises are important for building strengthand muscle in the lower body, understanding the differences between themcan help you to purposefully sculpt your body and target specific areas forimprovement.

In this chapter, we'll discuss the best exercises for eachmuscle group, how to perform them correctly, and what benefits they canprovide.

Even if your goal is to get a bigger booty, but you don’t want to develop„big” legs in the process, you shouldn’t avoid all quad and hamstring dominantexercises.

In order to develop a bigger booty you should practice all three ofthem, not just for health and funcionality reasons, but also because thye arebetter at targeting the lower section of the gluteus maximus and also you can achieve different types of hypertrophy mechanisms.,

In this chapter I will provide you with the knowledge and tools you need to make the most of yourtraining and achieve your desired results.

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Glute dominant exercises

The following exercises are considered glute dominant because thereis constant tension on your glutes throughout the entire range of themovement. The constant tension not only maximizes muscle contraction inthe glutes but also prevents blood from escaping the muscle, producing aburn and a pump.

In addition to feeling your glutes swell, the burn isassociated with metabolic stress, which is thought to further aid in thedevelopment of muscle.

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Examples for glute dominant exercises:

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Hip thrusts:

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Benefits:

• improving physique better than any other exercise

• conducive to progressive overload due to stability

• easy to learn

• ability to use serious weight on the movement

• stresses end-range hip extension which is the zone of maximum gluteactivation

• allows the hip to move in its full range of motion

• places constant tension ont he glutes

• safest lower body exercise

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Types:

• Barbell hip thrust

• Frog thrust

• Frog pump

• Feet elevated hip thrust

• Knee banded hip thrust

• Feet elevated knee banded hip thrust

• Single leg knee banded hip thrust

• Knee banded dumbell hip thrust

• Single leg feet elevated hip thrust

• Barbell plus short bands hip thrust

• Single leg barbell hip thrust

• B-stance barbell hip thrust

• Hip banded hip thrust

• Single leg hip banded hip thrust

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Target:

Gluteus maximus upper and lower subdivison

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Glute bridges

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Benefits:

• great glute activation exercises

• great for muscle growth

• really easy to perform (easier than hip thrusts due to less hip range of motion

• perfect activation exercie (warm up)

• ideal for performing it with light loads and high repetitions and alsowith heavy loads and low repetitions

• beginner friendly exercise

• activate the glutes without overloading the quads

• make less quad activation then hip thrust

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Types:

• Glute bridge

• Frog pump

• Feet elevated glute bridge

• Toes elevated glute bridge

• Single leg glute bridge

• B-stance glute bridge

• Glute march

• Feet elevated glute bridge

• Single leg feet elevated glute bridge

• Knee banded glute bridge

• Knee banded frog pump

• Feet elevated knee banded glute bridge

• Feet elvated knee banded frog pump

• Single leg knee banded glute bridge

• Single leg feet elvated knee banded glute bridge

• Knee banded barbell glute bridge

• knee banded dumbell glute bridge

• knee banded dumbell frog pump

• Feet elevated dumbell frog pump

• feet elevated dumbell glute bridge

• dumbell frog pump• dumbell glute bridge

• double dumbell glute bridge

• single leg dumbell variation

• barbell glute bridge

• frog stance barbell glute bridge

• hip bandedglute bridge off bench

• hip banded frog pump of bench

• feet elvated hip banded glute bridge/frog pump

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Target:

Gluteus maximus upper and lower subdivison

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Quadruped hip extensions

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Benefits:

• due to its an isolation movement (assistance movement)its perfect fortarget imbalances in the body

• ideal for targeting the glutes

• high glute activation

• perfect activation exercie (warm up, mind-muscle connection

• easy to perform• can be used to build mucle(with load or by getting close to failure)

• great for glute burn and pumpTypes:• horizontal quadroped hip extension

• Knee banded quadruped hip extension

• Ankle weight variations

• Reverse hyper

• Incline quadruped hip extension

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Target:

Gluteus maximus upper and lower subdivison

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Upright hip thrusts

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Benefits:

• effective glute exercises, but has limitations likeo can’t use a lot of loado the more resistance you add the more balance it requires (themore balance needed the less glute activation you get)

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Types:

• Standing pull through

• Standing upright hip thrust

• Kneeling pull through

• Kneeling upright hip thrust

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Target:

Gluteus maximus upper and lower subdivison

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Kickbacks

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Benefits:

• they don’t make you too sore (ideal for pump or burn)

• can prime the glutes for the main lift (activation exercise)

• great for adding a little extra volume for your workout (accessory exercise

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)Types:

• Standing kickbacks

• Knee flexed cable kickback•

Knee straight cable kickback

• Bent over cable kickback•

Ankle weight kickback

• Banded kickback

• Quadruped kickback

• Bodyweight bird dog

• Ankle weight dumbbell bird dog

• Knee bent cable quadruped kickback

• Knee straight cable quadroped kickback

• Banded quadruped kickback

• Pendulum quadruped kickback

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Target:

Gluteus maximus upper and lower subdivison

Hip abduction exercises:

Types:

• Side lying knee banded hip abduction

• Side lying hip abduction

• Ankle weight side lying hip abduction

• Weight plate side lying hip abduction

• Plank extra range side lying hip abduction

• Extra range side lying hip abduction off bench

• Ankle weight extra range side lying hip abduction off bench

• 45 degree side lying hip abduction (back and front)

• Knee banded fire hydrant

• Cable standing hip abduction

• Hip hinge knee banded hip abduction

• Seated knee banded hip abduction

• Lateral band walk

• X-band walk

• Monster walk

• Wide stance monster walk

• Zigzag monster walk

• Standing hip abduction

• Standing cable hip abduction

• Standing knee banded hip abduction

• Standing ankle weight hip abduction

• Standing band abduction

• Weight plate standing hip abduction

• Top glute bridge abduction

• Top hip thrust abduction

• Transverse plane hip abduction

• Squat lateral walk

• Squat monster walk

• Banded cha-cha

• Side lying transvere hip abduction

• Side lying clam

• Knee banded side lying clam

• Weight plate side lying clam

• Side lying hip raise

• Extra range side lying hip raise

• Knee banded side lying hip raise

• Fire hydrant

• Extra range fire hydrant

• Knee banded fire hydrant

• Ankle weight fire hydrant

• Knee banded standing hip hinge abduction

• Knee banded seated (backward lean, upright seated, forward lean)

• Supine hip abduction (from hands and from elbows)

• Seated hip abduction machine

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Target:

Mostly the Gluteus medius, minimus and the upper subdivison but someof the mentioned exercises like Squat lateral walk also target the lowersubdivision of gluteus maximus

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Hip external rotation exercises

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Benefits:

• High glute activation (only if its done properly)

• Valuable for improving glute function and performance because theyare difficult to execute

• Enhances your performance in other sports (but not necessary forglute hypertrophy)

• It drastically improves your mind muscle connection

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Types:

• Cable hip external rotation

• Rip trainerhip external rotation

• Band hip external rotation

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Target:

Gluteus medius and minimus

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Posterior pelvic tilt exercises

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Benefits:

• Due to the lifestyle that is common amongst people in this modernsociety of ours, most people lack the ability to poperly activate theirglutes

• In order to reach your full potential in booty building you have todevelop a strong mind muscle connection

• improves your hip lock outs when deadlifting and doing backextensions

• easiest method to learn glute-mind connection

• can help with hip or lower back pain

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Types:

• Standing glute squeeze

• plank with toes ont he ground

• plank with knees ont he ground

• hip thrust

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Quad dominant exercises

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In order to fully develop your glutes, you need to perform a widerange of execises.

In this section I cover quad dominant exercises.

Theseexercises target the quadriceps muscles, but they do much more thandevelop bigger quads.

You can target your glutes with them in a unique wayand reach hypertrophy with different mechanisms.

Instead of reaching peak muscle activation when the glutes areshortened (as in hip thrust), you reach it during quad dominant exerciseswhen the glutes are streched.

Quad dominant exercises causes muscle damage, they usually targetthe lower subdivison of the gluteus maximus.

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Squats

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Benefits:

• compound movement

• improves motorical functions

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Types:

• Standard stance squat

• Sumo squat

• Narrow stance squat

• B stance squat

• Box squat

• Si to boksz squat

• Front squat

• Goblet squat

• Back squat

• Kneeling squat

• Zercher squat

• Dumbell carry squat

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Split squats

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Benefits:

• well tolareted and safe

• improves balance

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Types:

• Static lunge

• Reverse lunge

• Forward lunge

• Walking lunge

• Side lunge

• Curtsy lunge

• Bulgarian split squat

• Deficit reverse lunge

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Step ups

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Benefits:

• improves balance

• easy to learn

• transfers tot he back squat

• don’t make you too sore

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Types:

• Bodyweight step up

• Side step up

• Dumbell step up

• Zercher step up

• Assisted step up

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Single leg squats

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Benefits:

• Lenghten the glutes under tension through full range of motion

• increase mobility

• great for adressing differences

• improves coordination

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Types:

Pistol squat

• Skater squat

• Single leg box squat

• Box pistol

• Counterbalance pistol

• Half skater squat

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Sled pushes

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Benefits:

• requires very little coordination

• suit all skill and strength levels

• don’t need too much flexibilty to perform

• probably won’t cause trouble, even if you have back pain

• won’t make you sore (you can do it even when you are sore)

• great exercise for recovering period (after an injury)

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Types:

• High/Middle/ Low-handle sled pushes

• Loaded sled push

• Forward sled drag

• Backward sled drag

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Hamstring dominant exercises

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Hamstring dominant exercises primarly work the hamstrings, altoughthey also can work the glutes and sometimes the quads aswell.

You won’t getthe same amount of glute activation with them as you get by performing theglute dominant exercises, but if you learn these exercises the way I teach them, you will get glute activation while performing them. The following exercises are all work your hamstrings and involve a hip hinge and hipextension movement pattern.

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Deadlifts

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Benefits:

• good for practising mind muscle connection

• improve functional strength

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Types:

• Narrow stance deadlift

• Medium stance deadlift

• Semi sumo stance deadlift

• Sumo stance deadlift

• Stiff leg deadlift (SLDL)

• B stance deadlift

• Single leg deadlift

• Romanian deadlift (RDL)

• American deadlift

• Snatch grip deadlift

• Landmine deadlift

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Good mornings

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Benefits:

• don’t beat you up quite as badly as deadlifts

• you will get strong in deadlifts by practising good mornings

• reduce the risk of injure in squats

• strenghten the back muscles

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Types:

• Narrow good mornings

• Sumo good mornings

• Banded good mornings

• Barbell good mornings

• B stance good mornings

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Back extensions

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Benefits:

• strenghten your back

• peak glute activation at shorter muscle lenghts

• by turning your feet out (during practise) you can emphasize the glutes

• second highest glute activity after hip thrust

• by rounding your back (during practise) you can emphasize the glutes

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Types:

• Neutral spine back extension

• Rounded bottom, neutral top back extension

• Glute dominant back extension

• 45 degree hyper

• single leg back extension

• horizontal back extension

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Reverse hypers

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Benefits:

• based on the knee action it can be glute or ham dominant

• strengthen your lower back

Types:

• Straight leg reverse hyper (single and double leg)

• Ankle weight srtaight leg reverse hyper (single and double leg)

• Pendulum reverse hyper

• Spread eagle reverse hyper

• Frog reverse hyper

• Bent leg reverse hyper

• Bent to straight leg reverse hyper

• Bent to spread eagle reverse hypers

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Swings

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Benefits:

• improve conditioning, strength and physique

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Types:

• Hip dominant swing

• B-stance hip dominant swing

• Banded hip dominant swing

• Hip banded hip dominant swing

• American swing

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Straight leg bridges

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Benefits:

• best bodyweight exercise for hams

• you don’t need too much equipment to practice

• easy to perform

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Types:

• single leg staright leg bridge

• double leg straight leg bridge

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Knee flexion

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Benefits:

• the most hamstring dominant exercises

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Types:

• Double leg stability ball leg curl

• Simple leg stability ball leg curl

• Double leg sliding leg curl

• Two up, one down sliding leg curl

• Single leg sliding leg curl

• Rolling leg curl (double, single leg)

• Kneeling knee flexion

• Nordic ham curl

• Inverse curl

• Flexed hip GHR

• Razor curl

• Neutral hip GHR

• Prisoner GHR

• Dumbell GHR

• Banded GHR

• Rear elevated GHR

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Chapter 4: Techniques and Principles

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In this chapter, we will explore the techniques and principles of training essential for building a strong and functional booty. These principles include progressive overload, mechanical tension, muscle damage, and metabolic stress. Additionally, we will delve into the rule of third, vectors, loads, and effort, all crucial factors in designing an effective training program.

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By comprehending these principles, you can tailor your workouts to your individual goals and needs, ensuring that you make the most of your time in the gym. Let's delve into the techniques and principles of training and elevate your booty-building journey to the next level!

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Progressive OverloadProgressive overload means doing more over time. This can involve lifting more weight, performing more reps, doing more sets, engaging in larger ranges of motion, maintaining a smoother tempo, adding pauses to reps, incorporating explosive elements, or even losing body weight while maintaining strength.

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If your goal is muscle growth (hypertrophy), all the mentioned approaches are valuable. However, if strength gain is your focus, increasing weight over time is the best strategy.

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Here are some guidelines to maximize your results using progressive overload:

• Start with what you can do with perfect technical form. Focus on learning accurate execution methods, then gradually progress. This approach safeguards against serious injury.
• Beginners experience faster strength gains initially than advanced lifters. Progress may slow down over time, but strive for constant, stable improvement.
• Develop coordination by focusing on range of motion and form at first. Progressing in repetitions and load should follow mastering proper form.
• Prioritize recovery in your program design. Some exercises, like squats and deadlifts, may require more recovery time. Consider the recovery time needed for each exercise.

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For more insights, refer to Chapter Rule of Third.

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Techniques for Hypertrophy

Hypertrophy = Muscle Growth

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If you’re training properly with the right technique, methods, and frequency, you will see gains in strength and muscle size simultaneously. Although there is an overlap between training for strength and training for hypertrophy, it’s not perfectly linear. This means you can gain strength and not increase your size, just like you can gain size and not increase your strength.

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For example, if you train to failure with moderate or light loads, you can still gain hypertrophy, but it wouldn’t be the best method for strength gaining. If your goal is hypertrophy, there are three mechanisms you should utilize for muscle growth: mechanical tension, metabolic stress, and muscle damage.

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Mechanical Tension:

The most important factor for hypertrophy is mechanical tension. Mechanical tension occurs when muscles are placed under stress using heavy weights or resistance. This stress stimulates the muscle fibers to undergo micro-tears, leading to muscle growth and strength gains.

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The essential ways for us to create mechanical tension during an exercise are:

• Performing an exercise through the full range of motion.
• Using heavy loads with low to medium repetitions.
• Applying the principles of progressive overload and mind-muscle connection (creating maximal activation and contraction in the muscle).
• Spending enough time under high tension (if the contraction is too fast, you won’t achieve high enough levels of tension to stimulate growth) with pause reps and forced reps.
• Having long enough rest periods between sets to allow maximal recovery.

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The time the muscle spends under tension by the load will create mechanical tension in the muscle. There are two ways to place tension on a muscle, both should be practiced to maximize your potential:

• Passive tension: placing tension on the muscle by stretching it passively.
• Active tension: placing tension on the muscle by contracting it.

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The muscles are placed under a combination of passive and active tension while you lift weights through the full range of motion. That’s why it's essential to use your full movement potential of your joints and avoid injuries in the long run.

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However, if your goal is to target only one specific muscle with a compound movement, it’s essential to learn how to use the principle of mind-muscle connection.

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Muscle Damage:

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Muscle damage occurs when muscle fibers are subjected to mechanical stress that leads to small tears or damage to the muscle fibers. This damage triggers a repair response in the body, leading to muscle growth and strength gains.

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Muscle damage is created by eccentric (when the muscle lengthens under tension), concentric (when the muscle shortens during exercise), and isometric (when the joint remains at the same angle while your muscle is contracting) contractions. As a result of muscle damage, micro tears arise in the targeted muscles, and the decisive experience is usually muscle soreness.

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Eccentric contractions cause the most damage to the muscle out of the three contractions. That’s why negative reps are so important, although neither one of them should be neglected in the long run.

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Metabolic Stress

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Metabolic stress occurs when muscles are subjected to high levels of metabolic stress, such as high-repetition sets or prolonged time under tension. This stress leads to an accumulation of metabolic byproducts such as lactate, which can promote muscle hypertrophy.

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Mechanical tension and muscle damage can be achieved by applying progressive overload, whereas metabolic stress is created by lifting moderate to light weights for high repetitions with relatively low rest periods (or training with blood flow restrictions).

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Metabolic stress can result from:

• The buildup of metabolic byproducts in the muscle during grueling exercises.
• Lack of oxygen supply in the muscles (Kaatsu training).
• Persistent muscle contractions that prevent blood from escaping the muscle.
• Pump and burn of the muscles.
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It has an anabolic effect and a hormonal response in the body. When metabolic stress is high, you can feel the burn or the pump in the targeted muscles. The burn and the pump are linked to each other, but they are not the same. Performing multiple sets of lower reps (e.g., 4 sets of 50 reps) is ideal to achieve the pump, but if you aim for more of the feeling of burn, then performing one set with high reps (like 1 set of 100 reps) would be appropriate.

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Rule of Thirds

To fully develop your glutes, you need to perform a wide range of exercises and target your glutes from different angles, with different loads, and varying effort.

The rule of thirds is a practical guideline that helps you find the perfect balance between these three aspects, thereby maximizing your potential. It breaks down exercises into three distinct phases or "thirds" to optimize muscle activation and hypertrophy, helping you avoid the most common training mistakes.

The rule of thirds comprises three components: vectors, loads, and efforts. To understand the rule, you must comprehend the types of vectors that can relate to the human body and the kinds of loads and efforts that are essential to know.

By understanding and applying the rule of thirds, you can optimize your training and elevate your booty-building journey to the next level, even if you've been training for a couple of years already.

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Vectors

Vector is the direction of resistence relative to the body. It can bevertical, horizontal or lateral/rotary.

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Vertical Loading :

f you are standing and the load is coming from overhead, then the vector is moving downward relative to the human body. The most popular glute exercises usually belong to this category, primarily affecting the lower section of the gluteus maximus. Vertical hip extension exercises include:

• Squats
• Lunges
• Deadlifts
• Step-ups
• Bulgarian split squats
• RDL
• Good morning

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Horizontal Loading :

If you are lying down (in a horizontal position) and the load is coming vertically, or you are standing, and the load comes horizontally compared to your body, it's horizontal loading. These exercises equally exert on the upper and lower sections of the gluteus maximus. Exercises with a horizontal vector relative to the body include:

• Hip thrust
• Glute bridges
• Frog pumps
• Cable pull throws
• Kickbacks
• Reverse hypers
• Back extensions
• Quadruped hip extensions

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Lateral/Rotary Loading :

If you are standing, and the load moves away laterally compared to your body, then it's a lateral vector. These movements involve abduction and external rotation and work well with moderate and light loads. This category is the easiest to train to failure and primarily targets the upper section of the gluteus maximus, along with the gluteus medius and minimus. Examples of lateral/rotary loading exercises are:

• Band work (lateral band walks)
• Seated hip abduction machine
• Cable in your sideline movements
• Standing cable hip abduction
• Cable cuff hip external rotation

Your glute hypertrophy results are optimal when your exercises are built around a third of each vector.

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Loads

The focus always should be the quality of the exercise performance,regardless of the load.

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Heavy Loads

‍In the 1-5 repetition range, muscle hypertrophy can be achieved through high-effort or high-intensity exercises. Performing high-effort exercises, lifting heavy weights for low repetitions with long rest periods, leads to myofibrillar hypertrophy, promoting muscle fiber growth and strength. However, targeting a specific muscle solely through heavy lifts doesn't guarantee desired results. To maximize outcomes, focus on building muscle and mind connection.

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It's crucial to warm up before heavy lifts, using activation exercises to enhance your brain's ability to engage muscles, especially the glutes, during compound or complex movements. Consistent heavy load training, though effective, poses a higher risk of injury in the long term, considering the body's natural cycles and varying daily capacities.

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The goal should always be constant evolution while avoiding injuries. Keeping heavy loads around a third of your routine yields optimal results. Certain exercises, typically in the vertical vector group, excel with heavy loads, but exceptions like hip thrusts exist.

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Moderate Loads

‍In the 6-15 repetition range, moderate loads offer a safer and more convenient option. This range allows for optimizing technique, form, and building the muscle-mind connection. It induces a burning sensation in muscles. Exercises with horizontal loading patterns work best in this range.

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Light Loads

‍In the 16-100 repetition range, muscle hypertrophy can still be achieved through high repetitions near failure. Despite potential discomfort, training hard with light loads can yield comparable muscle growth as heavy lifting. Aim for around a third of your routine to be light-loaded exercises. Some people may experience nausea and dizziness, so the goal is to keep light-loaded exercises at about a third.

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Training to failure is challenging with light loads. Exercises like frog pumps, seated hip abductions, band work, and cable kickbacks are effective in this range, typically belonging to the lateral or rotary vector group.

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The ideal approach involves going heavy for a third, incorporating medium-loaded exercises for another third, and including light-loaded exercises for the remaining third. Consistent hard training, combined with varied methods and techniques, yields the best results.

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Effort

Back in the days most of the trainers encourage people to train everyset to failure, but now we know from research taking every set to failure iscontra productive.

By tartgeting areas you want to improve mostly during amonth you can give yourself the luxury of not going heavy by every one ofyour exercises.

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"Train to Failure"

Training to failure means that the last repetition of your set taxes you to the point where you struggle to complete it. We usually train to failure with loads heavy enough to stay in the 1-5 rep range. It has the longest recovery time of the three.

If you are afraid to go heavy, it's not a necessity. People tend to perform fewer repetitions compared to failure with lighter loads. To reach your true failure of repetitions with light loads, you should try to do ten more repetitions after you would normally stop due to the feeling of burn in your muscles.

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"1-2 Reps Shy of Failure"

These are usually the accessory lifts. You get pretty close to failure but remain capable of doing 1 or 2 more repetitions if needed.

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"Nowhere Close to Failure"

Sometimes we should go nowhere near failure. In this case, you should still take your lightly loaded exercise until you feel the burn. It probably won't even be close to real failure.

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Sum Up

You should train to failure around a third, then like a third of your exercises should be a couple of reps shy of failure, and then a third not even close to failure.

What do I mean by a third? If you train your glutes three times a week and do twelve sets each day, that's 36 total sets for the week.

So, around twelve of your sets should be heavy, around twelve sets moderate, and around twelve sets light. You should take around twelve sets to failure, twelve sets to a couple of reps shy, and 12 sets nowhere close to failure.

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MIND-MUSCLE CONNECTION

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The mind-muscle connection is the ability to focus on the muscles being worked during an exercise and activate them intentionally.

You can achieve maximal activation and contraction in the muscle by consciously contracting it as hard as you can.

It's an essential skill to develop, as it allows for greater muscle activation and hypertrophy, leading to better results and progress in your fitness journey.

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By focusing on the mind-muscle connection, you can enhance your form and technique, ensuring that you are targeting the muscles you intend to work.

Additionally, it can help prevent injury and improve overall performance.

Cultivating the mind-muscle connection can also improve your mental focus and concentration during workouts, leading to greater motivation and enjoyment of the process.

Ultimately, developing the mind-muscle connection can be a powerful tool for building a strong and functional physique and achieving your fitness goals.

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To maximize muscle contraction in the area you are trying to develop, you should lead your focus purposefully.

The key to doing it properly lies in practice.

Perform activation exercises right after your warm-up routine.

They will improve your brain's ability to fire the targeted muscles and prime them for compound or more complex exercises.

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Chapter 5: Optimal Training Frequency

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When considering the frequency of training for glutes, several factors should be taken into account. Firstly, it is crucial to allow sufficient time for muscle recovery between workouts. Overtraining can lead to injuries and hinder progress.

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Simultaneously, one must ensure providing adequate stimulus to the muscles for growth and development. In general, it is recommended to train your glutes at least three times a week, with a maximum of five to seven training days depending on your goals and time availability.

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For beginners, initiating with two to three training days per week and gradually increasing as comfort with exercises and the body's response to training improves is advisable. Intermediate and advanced lifters may find benefits in higher training frequencies, such as four to five days per week.

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It's important to maintain a balance in the frequency of glute training with other muscle groups and overall recovery needs. A well-designed training program considers these factors, providing a balanced approach to training frequency.

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Ultimately, determining the optimal training frequency for your glutes relies on various factors, including your goals, fitness level, and time availability. By listening to your body, progressively increasing training volume, and allowing for proper recovery, you can identify the frequency that works best for you, helping you achieve your desired results.

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Chapter 6 - Nutrition role in body composition

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When it comes to achieving your desired body composition, nutrition plays a crucial role. Whether you're looking to build your booty, get lean, or engage in a lean bulk, it's important to understand how nutrition affects your body and how to optimize your eating habits for your specific goals.

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One of the most important factors to consider is your caloric intake. Building muscle requires a caloric surplus, while getting lean requires a caloric deficit. If you're looking to engage in a lean bulk, you'll need to consume slightly more calories than you burn each day, while getting lean requires a slight calorie deficit.

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In addition to caloric intake, the quality of your nutrition is also important. Consuming a diet that's rich in protein can help to support muscle growth and recovery, while consuming carbohydrates can provide the energy needed for intense workouts. Healthy fats are also essential for overall health and hormone production.

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When it comes to building your booty specifically, it's important to ensure that you're consuming enough protein to support muscle growth. Aim for at least 1 gram of protein per pound of body weight per day, and consider incorporating protein sources such as lean meats, eggs, dairy, and plant-based options such as beans and tofu.

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In addition to protein, consuming carbohydrates before and after your workouts can help to provide the energy needed for intense training and support muscle recovery. Healthy fats such as avocado, nuts, and olive oil can also provide important nutrients and support overall health.

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Ultimately, determining your specific nutrition goals and needs will depend on a variety of factors, including your fitness level, body composition goals, and individual preferences. Consulting with a registered dietitian or certified nutritionist can help you to develop a customized nutrition plan that supports your overall health and fitness goals.

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Chapter 7 -The Importance of Fasting and Eating in Tune with Your Circadian Rhythm

We all possess a natural biological clock known as the circadian rhythm that regulates various physiological processes in our bodies, including sleep-wake cycles, body temperature, hormone secretion, and metabolism. This internal clock is designed to align with the external environment, specifically the light and dark cycles of day and night. It plays a vital role in regulating our overall health, including body composition and weight management.

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In recent years, research has shown that aligning our eating patterns with our circadian rhythm can be beneficial for our health, including our body composition. The general idea is to fast during the night when our bodies are in a state of repair and rejuvenation and consume our meals during the day when we are more active and need fuel to perform our daily tasks.

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Studies have suggested that eating in line with our circadian rhythm can help with weight management, insulin sensitivity, and overall health. By timing our meals appropriately, we can optimize our metabolic function and promote efficient fat burning. This is especially important if you are looking to build a good-looking and functional booty or get lean.

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To optimize your eating patterns, it is recommended that you eat your first meal of the day within an hour of waking up. This helps kickstart your metabolism and provides energy for the day ahead. As the day progresses, you should aim to have the majority of your calories during the daytime when you are more active.

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Fasting during the night is also crucial as it allows your body to focus on repair and rejuvenation. It helps reduce inflammation, improve insulin sensitivity, and promote fat burning. By limiting your food intake to the daytime hours, you are also less likely to overeat or snack on unhealthy foods late at night, which can negatively impact your body composition.

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In summary, eating in tune with your circadian rhythm is an essential component of optimal body composition and overall health. By understanding the importance of fasting and eating appropriately, you can achieve your goals more efficiently. If you want to learn more about optimizing your sleep and circadian rhythm, check out my other ebook on Sleep Optimization.

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Chapter 8: Tracking Your Progress

Our eyes tend to be misleading in short-term progress checking, so I strongly advise you to measure your progress in two of the following ways.

Measure your body sizes weekly with a tape measure and track your main exercises' progress in every workout by maintaining a training log. It will provide you with visual and objective proof of the effectiveness of your workout routine.

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Most people judge their routine based on how tough it feels and how sore it makes them. Unfortunately, that means very little if progress isn’t made consistently.

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The effectiveness of your training mostly depends on how well you can master the form of each of your exercises, the technique of progressive overload, the techniques of hypertrophy, and how well you allocate your strength during training. By accepting that, your training program will become 10 times more effective.

You will shortly realize that by getting stronger and acquiring the right posture, you can directly sculpt your body measurements.

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Outro: Your Path to Transformation

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We hope this guide has been an invaluable resource in your pursuit of a healthier, more functional body and a better lifestyle. The journey you've embarked upon is a transformational one, and it doesn't end here.

If you're hungry for more knowledge, we invite you to explore our extensive collection of free guides and masterclasses on our website. These resources cover a wide range of fitness, nutrition, and well-being topics, offering you additional insights and strategies for success.

But if you're truly committed to transforming your body, achieving your fitness goals, and unlocking your full potential, then we invite you to take the next step. Join our one-on-one coaching program with Coach Milan, the CEO and Head Coach of GetShredded, known as @theceoofshredded on Instagram. In this program, you'll receive personalized guidance, tailored training and nutrition plans, accountability, and support to ensure your success.

Start your free trial of one-on-one coaching today by scheduling a free coaching session with Coach Milan. You can use the following link to book your session: Schedule Your Free Coaching Session.

Remember, your ideal lifestyle is not a distant dream; it's a reality waiting to be shaped. Your transformation starts now. Embrace it, own it, and let us be your trusted partners on this incredible journey.

Thank you for choosing GetShredded as your companion on the path to a healthier, more functional, and empowered you.

Kind Regards,

Coach Milan “@theceoofshredded”

Founder of GetShredded

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Copyright © [2023] by GetShredded]All rights reserved. No part of this book may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, scanning, or otherwise, without the prior written permission of the author. Requests for permissions or further information should be addressed to:[theceoofshredded@gmail.com

]This book is designed to provide accurate and authoritative information in regard to the subject matter covered. It is sold with the understanding that the author and the publisher are not engaged in rendering professional services. If professional advice or other expert assistance is required, the services of a competent professional should be sought. The author and publisher shall not be liable for any special, consequential, or exemplary damages resulting, in whole or in part, from the readers' use of, or reliance upon, the material contained in this book. Published by GetShredded

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