C (96:54)
Yep. So the squeezing in, you're adducting. Those are your inner thigh muscles. And you can think of adduction as adding to the body or whereas abducting, you think of the word taking away from the body. That's where you spread your legs outwards against resistance. So the. When you're upright or leaning forward, then you involve the gluteus maximus more and a little bit less of the gluteus medius. Or it might be the. The posterior fibers of the gluteus media is not to get too complicated, but. But that basically the glutes do the gluteus maximus mainly I would say does you know hip extensions, by far the most popular. And then hip. Hip external rotation is more. In sports, we don't have a lot of exercise that. That involve hip external rotation. There's a couple of good ones, but they're not very common. And then hip abduction, especially transverse plane hip abduction or the horizontal plane hip abduction, like the seated hip abduction machine is effective too. So it's a very versatile muscle. You don't even have to focus on pelvic tilt. That's a more advanced concept. Same with like transverse plane hip abduction. Mainly if you just know that the glutes pull the leg backwards, as in sprinting, or if you're in a deep squat or lunge and you stand up, that's hip extension. It also raises the leg out to the side and also rotates the body outward, not inward, outward. And those are the roles of the glutes. And then how you create a proper program design is an interesting topic because most people in the past, they've only focused on hip extension. In the past it was always just squat or deadlift, squat or deadlift or lunge. Back in when in our era it was squat, deadlift, lunge. That's all people did. Those are vertical hip extension exercises and they're very, very effective. The thing is, they also grow the legs very well. So if you're a male and you want to grow the legs. Yes, have at it. What if you're a woman that doesn't want a lot of leg growth or you're just trying to maximize your recoverable volume. I've noticed a very important phenomenon happen over throughout my career being the glute guy in the 90s, you remember it in the, in the 90s it was people just did squats, lunges, deadlifts. That's how you developed your glutes and Then I come along and I earlier I mentioned these strength coaches that were doing glute activation and the glute activation wasn't squats, deadlifts, lunges. We were doing glute bridges on the ground, we were doing fire hydrants, we were throwing bands around, doing lateral band walks. What we were doing was using the glutes from different vectors. So instead of just going up and down in the sagittal plane, you know, like what we've always done, we were doing lateral and rotational stuff and also working the glutes from front to back. So I started this new terminology because we always had the planar terminology, which was sagittal plane, frontal plane, transverse plane. And I said think of vectors instead. You have axial loading, which is your vertical squats, deadlifts, lunges, step ups, split squats, good mornings, etc, Then you have your anterior posterior loading. That's front to back. If you're doing a back extension, you know, a horizontal back extension. If you're doing a glute bridge, you're loaded from the front, pushing forward again, like pushing front to back on the body. So that's interposterior vector. And then you have your lateral vector left to right and then you have your rotational vector, which is rotational force. I created this, what I called rule of thirds and I just said this is a way to maximize your recoverable volume. A third of your exercise selection should be vertical. In nature. Those are the hardest to recover from. They also build your legs. They're probably the most efficient exercise because they work so much muscle mass. These are your variations of squats, deadlifts, lunges, split squats, step ups, good mornings. Then you have your horizontal movements. These don't beat you up as much. They don't work you as much in the stretch position, they work you in a squeeze position. These are your variations of hip thrust, glute bridges, back extensions, reverse hypers, 45, rehypers, and to an extent, cable kickbacks. They don't beat you up as much. And then the remaining third, it can be lateral, rotary. These don't beat you up at all. They're your hip abduction movements, your K from a, you know, cable column, putting the, the ankle strap on or using ankle weights or putting a band on or. But these are your, basically what we did yesterday, that glute medius exercise at the end, they're lateral, they build the glute medius and minimus and also the upper subdivision of the glute max. But they don't beat you up that much. They're not so hard to recover from. So that's where I said, you can do, you know, with my. That movement pattern checklist we said earlier, where you pick one squat lunge, one hinge pull, one thrust bridge, and one abduction movement. You could do three sets of each of those. That's 12 sets. You do that three times a week. That's 36 sets per week. People would say that's overkill. But I was learning from the strength coaches back then, and we were doing similar workouts to that three times a week. All the popular strength coaches, they would do a. A knee dominant movement and a hip dominant movement, meaning a squat lunge variation and then a hinge variation. And they. People could recover from it. Well, you. I knew that the athletes could do that three times a week. They're recovering. I'm like, the athletes can recover from it. Then if you add in a thrust bridge movement and an abduction movement, it's not going to be too much more. Especially because we were doing abduction and bridging movements in the warmup. So kind of how I became popular, I invented the hip thrust. I remember just going, these movements are awesome. Why don't we load them up? Why don't we make them harder? Why are we doing as glute activation in the warmup? Why don't we do them as a resistance exercise? I'm like, these guys are brilliant. They're. They're using bands and body weight stuff. But why are we doing wimpy movements? Why don't we push the envelope on these? Because I don't like doing high reps. You don't either. We hate high reps. I want to do low reps. I don't want to do 20 reps. So something. How can I load up that bridge pattern? How? And that's how I came up with hip thrusts. And then I'm like, how can I load up some of these abduction movements? And I came up with more movements to load up abduction. So then I said, the rule of thirds. A third of your movements should be lateral, rotary, a third horizontal, a third vertical. You can recover from it. But you're also. People will say, that's 36 sets for the glute max. No, 12 of those sets are more for the glute medius and minimus, which are different muscles. They're different muscles than the glute max. So it's really 24 sets for the glute max. There's some overlap there. But the point is, I've learned that people can recover from this system. And I learned a lot. I have to credit these strength coaches back in the day for helping me come up with those ideas. And then I transitioned that into the bodybuilding world where people attacked me and said, there's no way you can recover from it. And I'm going, trust me, they can recover. But the women listen because they're like, I want, I want to train my glutes. I want to build my glutes. More so than, you know, these, these men are telling me, train five days a week, train upper body four days and legs. Once I want to train, I want to listen to this guy and train. It makes sense because I would always say back then, someone said, you need to put, you know, an inch around your glutes in the next month, you know, or you can, you can win the, you know, I'll pay a million dollars to put an inch around your glutes in two months or whatever. Are you going to train glutes once a week? No. You're going to train them three times a week.
