Glute Specialization 3x per Week | ETP#185

In episode 185, we follow up our previous Chest Specialization
episode with another body part specialization. This time for the
glutes. We detail a few very effective and practical approaches
to training the glutes 3x weekly or per rotation taking in all
the numerous considerations that go into designing a proper
specialization. We walk through our key levers of exercise order,
optimizing frequency, the importance of exercise selection, where
to increase and decrease volume increases, and intensity
techniques. Enjoy!

Timestamps:


00:00 Introduction to Glute Specialization


01:28 Bryan Personal Updates


10:38 Aaron Competition Prep Update


15:48 ChatGPT Attempt at Glute Specialization


27:31 Key Levers of Specialization


28:00 Exercise Order


29:28 Lengthened vs Shortened Exercises on Which Sessions


36:04 Proximity to Failure / Volume 


45:31 Increasing Volume on Special Areas


51:32 Increasing Variation vs. Fewer Exercises


53:26 Putting It All Together: Creating Your Glute
Specialization


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