Looking for a program that lets you BOTH crush your lifting and muscle-building goals without sacrificing your cardio fitness? Check us out at The Lyss Method. A hybrid training system that lets you crush both without giving one up, backed by science and created by me. www.thelyssmethod.com/
I’ve watched so many instructional videos over the years - listened to tons of podcasts as well. This video is excellent- knowledgeable, complete information and respectful and realistic in time that many of us have to spend training. Thank you
I like the substitution for hip thrusts. It really does take a LONG time to set up and tear down, and I just feel like I don't get the bang for my buck.
Here for that booty STRENGTH!🏋🏾♀ I really like the idea of incorporating step ups because they add a nice lateral movement to my routine, though I have to admit I do find it so hard to eliminate that slight non-working foot push off. I use every brain cell to have all the work come from the working leg but I swear that other leg kicks in a little bit like “babe, this could be so much easier if you just let me..”😅😂 Reminding myself it’s still a new movement and hopefully it’ll feel more natural with time.
I run 3x per week (since 2022), my glutes are always sore afterward. Is it normal ? I don't check my glutes gains but I feel the soreness afterward and 1 or two days after, but it'hzrd for me to feel my glutes on compounds mvmts.
this is great! could you give me an example of a workout split for someone who wants to keep their endurance level up in terms of running, while building glutes. i struggle knowing when to schedule my runs and lower body days. as of now i have 1 upper, 2 lower, and 3-4 runs a week (1 long, 1 tempo, 1-2 easy). i know you said you think FB days are optimal and im open to that, just not sure how to ensure my legs are getting enough rest!
Hey! If you haven’t checked it out yet my ebook HYBRID has 60-70+ weekly split example based on days you lift vs days you run, goals & fitness level! With how to space them out too that may be really helpful here. And upper / lower splits are fine too! I just like full or multi muscle days vs bro split days for most people!
I mean it’s a free video I pay to get professionally edited and layering music on videos is pretty standard in most videos! It’s pretty quiet music. So sorry it wasn’t to your liking, and we can relay it to the team - but remeber it’s free content for you and won’t always be 100% catered to be what everyone likes :)!
For max glute stimulus I’d go with a split squat on the Smith machine with the front foot elevated. You can get more stretch with the foot elevated, kind of like your high box step up. Balance is not a limiting factor in force production with the Smith machine. I don’t have a Smith machine and do my Bulgarians with a barbell or dumbells. There is benefit in hitting your stabilizers and training your balance w a free weight version.
For sure, lots of ways to skin a cat. I think I mentioned using the smith in this video but obviously I don’t have one ahha! Still similar Or same movement patterns 🤘🏻🤘🏻
Glad it was helpful! Sorry it was distressing - it’s a free video to consumers though that I pay to get professionally edited and layering music on videos is pretty standard in most videos! It’s pretty quiet music. So sorry it wasn’t to your liking, and we can relay it to the team - but remeber it’s free content for you and won’t always be 100% catered to be what everyone likes :)!
AMAZING video. I found the end when you were talking about rep ranges to be extremely helpful! Do you suggest having a day completely devoted to glute lifting or pair these exercises with others for a full body strength session.
I don’t really love body part splits for most people. I like full body or upper / lower or anterior / posterior days for training that hit a lot of stuff in one. So would just include it on your 1-2 lower or full body days
@@doclyssfitness Thank you for your response! I greatly appreciate it. I feel like body splits are especially difficult to do while doing a higher volume of running. So that's great to know as well, thank you again!
Well everyone body anatomy is different when it comes to training some might see glute grow in squats or doing hip thrust. And hip thrust do grow glutes as just much as the barbell squat does. muscle hypertrophy is Mechanical tension, Metabolic stress and Muscle damage all things contribute to muscle growth yes squats have more muscle damage but low in metabolic stress and mechanical tension and yes hip thrust low in muscle damage but high in metabolic stress and mechanical tendons just because we don’t like an exercise certain in our opinion that does not make a certain movement not effective just Because we not a fan of it, is all about personal preference. FYI we work biceps in the shortened position and they grow.
@@demetrioussmithjr3614 squats are like higher in mechanical tension as they also go through a greater range of motion. I wouldn’t conflate “tension” at the top of a hip thrust with mechanical tension. It’s the act of the muscle fibers crossing over and stretching and producing force, not that “contracting”. And while metabolic stress and damage to some degrees likely play small roles in hypertrophy, it’s likely more of that tension and proximity to failure than those. Any fool can create a lot of damage / stress (just go run down hill). The hip thrust has limited ROM and as I suggest here is perfectly fine for an accessory and to do for glute growth it’s just not my personal favorite, I don’t think it’s required and can be time consuming to set up when plenty of other things work just as well or better (see: step ups, lunges, etc as well). I’m perfectly fine to give an opinion, which I stated was just that my opinion, and gave plenty of context. But thanks for explaining muscle hypertrophy to me, always good to get a refresher from my PhD courses since it’s been a hot second. & Thanks for engaging and sharing your views!!
@@demetrioussmithjr3614 if you are looking for a better hypertrophy understanding I would also recommend my pal Dr Chester soko on IG, he talks about FROM, and partial vs full lifts, etc often and well!
@@doclyssfitness but why are barbell squats not growing my glutes that much I squat low bar feet shoulder with apart feet slightly turned out and I squat at parallel and I be squatting heavy with other accessories. should I focus more on light weight barbell squatting with higher repetitions ?
lol at lots of plates, i use only 45kg bc i need to do high reps to really feel the glutes but i hate them as well so i don't do them, i prefer lengthened range movements and the glute hyper
Don’t forget that “feeling” something doesn’t mean it’s working more than if you use heavier load. What matters most is that proximity of failure / RPE or RIR . Heavy loads even with moderate reps can still be helpful
Looking for a program that lets you BOTH crush your lifting and muscle-building goals without sacrificing your cardio fitness? Check us out at The Lyss Method. A hybrid training system that lets you crush both without giving one up, backed by science and created by me. www.thelyssmethod.com/
I’ve watched so many instructional videos over the years - listened to tons of podcasts as well. This video is excellent- knowledgeable, complete information and respectful and realistic in time that many of us have to spend training. Thank you
This is vert kind Karen than you for sharing! I’m glad it was helpful!!
I like the substitution for hip thrusts. It really does take a LONG time to set up and tear down, and I just feel like I don't get the bang for my buck.
Hard agree!
Great video, I can never learn enough about weight training. I can no longer run, but I love the gains tips! Thanks
You're welcome!
Shout out to single leg hip thrusts for being the hardest most bang for your buck accessories in my opinion!
Agree 😂💀🤡
Just recently transitioned to hybrid. Wonderful video!!
Love to hear it!
Here for that booty STRENGTH!🏋🏾♀ I really like the idea of incorporating step ups because they add a nice lateral movement to my routine, though I have to admit I do find it so hard to eliminate that slight non-working foot push off. I use every brain cell to have all the work come from the working leg but I swear that other leg kicks in a little bit like “babe, this could be so much easier if you just let me..”😅😂 Reminding myself it’s still a new movement and hopefully it’ll feel more natural with time.
Use a slow tempo and really shift forward at first!!
@@doclyssfitness oh! Thanks for the tip!!
LOVE RDLs! 🙌🏻👏🏻
I did single leg rdls the other day, and my hamstrings were sore for 3 days! So, I’m going light next time I do them 🤣
They 100% target hamstrings to! And if you do them again you should be less sore the second time
I run 3x per week (since 2022), my glutes are always sore afterward. Is it normal ? I don't check my glutes gains but I feel the soreness afterward and 1 or two days after, but it'hzrd for me to feel my glutes on compounds mvmts.
this is great! could you give me an example of a workout split for someone who wants to keep their endurance level up in terms of running, while building glutes. i struggle knowing when to schedule my runs and lower body days. as of now i have 1 upper, 2 lower, and 3-4 runs a week (1 long, 1 tempo, 1-2 easy). i know you said you think FB days are optimal and im open to that, just not sure how to ensure my legs are getting enough rest!
Hey! If you haven’t checked it out yet my ebook HYBRID has 60-70+ weekly split example based on days you lift vs days you run, goals & fitness level! With how to space them out too that may be really helpful here. And upper / lower splits are fine too! I just like full or multi muscle days vs bro split days for most people!
Great video! Sooo much quick valuable information. music was a bit distracting for me 🫤
I mean it’s a free video I pay to get professionally edited and layering music on videos is pretty standard in most videos! It’s pretty quiet music. So sorry it wasn’t to your liking, and we can relay it to the team - but remeber it’s free content for you and won’t always be 100% catered to be what everyone likes :)!
@@doclyssfitness No apology needed. It's just feedback do with it what you want it's your channel.
For max glute stimulus I’d go with a split squat on the Smith machine with the front foot elevated. You can get more stretch with the foot elevated, kind of like your high box step up. Balance is not a limiting factor in force production with the Smith machine. I don’t have a Smith machine and do my Bulgarians with a barbell or dumbells. There is benefit in hitting your stabilizers and training your balance w a free weight version.
For sure, lots of ways to skin a cat. I think I mentioned using the smith in this video but obviously I don’t have one ahha! Still similar Or same movement patterns 🤘🏻🤘🏻
Loved this video - thanks for all those great tipps🙌🏻 The music was a little distracting for me personally 🫣
Glad it was helpful! Sorry it was distressing - it’s a free video to consumers though that I pay to get professionally edited and layering music on videos is pretty standard in most videos! It’s pretty quiet music. So sorry it wasn’t to your liking, and we can relay it to the team - but remeber it’s free content for you and won’t always be 100% catered to be what everyone likes :)!
Great video! Thank you 🙏🏻
Glad it was helpful!!
AMAZING video. I found the end when you were talking about rep ranges to be extremely helpful! Do you suggest having a day completely devoted to glute lifting or pair these exercises with others for a full body strength session.
I don’t really love body part splits for most people. I like full body or upper / lower or anterior / posterior days for training that hit a lot of stuff in one. So would just include it on your 1-2 lower or full body days
@@doclyssfitness Thank you for your response! I greatly appreciate it. I feel like body splits are especially difficult to do while doing a higher volume of running. So that's great to know as well, thank you again!
I came here just to hear the sucker punch @ hip thrusts 😂
😂😂😂😂😂😂 WORST LIFT EVER
Well everyone body anatomy is different when it comes to training some might see glute grow in squats or doing hip thrust. And hip thrust do grow glutes as just much as the barbell squat does. muscle hypertrophy is Mechanical tension, Metabolic stress and Muscle damage all things contribute to muscle growth yes squats have more muscle damage but low in metabolic stress and mechanical tension and yes hip thrust low in muscle damage but high in metabolic stress and mechanical tendons just because we don’t like an exercise certain in our opinion that does not make a certain movement not effective just Because we not a fan of it, is all about personal preference. FYI we work biceps in the shortened position and they grow.
@@demetrioussmithjr3614 squats are like higher in mechanical tension as they also go through a greater range of motion. I wouldn’t conflate “tension” at the top of a hip thrust with mechanical tension. It’s the act of the muscle fibers crossing over and stretching and producing force, not that “contracting”. And while metabolic stress and damage to some degrees likely play small roles in hypertrophy, it’s likely more of that tension and proximity to failure than those. Any fool can create a lot of damage / stress (just go run down hill). The hip thrust has limited ROM and as I suggest here is perfectly fine for an accessory and to do for glute growth it’s just not my personal favorite, I don’t think it’s required and can be time consuming to set up when plenty of other things work just as well or better (see: step ups, lunges, etc as well). I’m perfectly fine to give an opinion, which I stated was just that my opinion, and gave plenty of context. But thanks for explaining muscle hypertrophy to me, always good to get a refresher from my PhD courses since it’s been a hot second. & Thanks for engaging and sharing your views!!
@@demetrioussmithjr3614 if you are looking for a better hypertrophy understanding I would also recommend my pal Dr Chester soko on IG, he talks about FROM, and partial vs full lifts, etc often and well!
@@doclyssfitness but why are barbell squats not growing my glutes that much I squat low bar feet shoulder with apart feet slightly turned out and I squat at parallel and I be squatting heavy with other accessories. should I focus more on light weight barbell squatting with higher repetitions ?
lol at lots of plates, i use only 45kg bc i need to do high reps to really feel the glutes but i hate them as well so i don't do them, i prefer lengthened range movements and the glute hyper
Don’t forget that “feeling” something doesn’t mean it’s working more than if you use heavier load. What matters most is that proximity of failure / RPE or RIR . Heavy loads even with moderate reps can still be helpful