12, 11, 11 reps on the Back Squat is much more effective than 12, 8, 5 reps (if you rest too little). I want to start weight training to build my glutes but also like to run twice a week. You should play around with it. Having a packed calendar may mean that you can only work out two days a week, and those days may fall on back-to-back days. what kind of exercises would you consider good mornings, cable deadlifts and cable squats to be? Unfortunately, it is still not that simple because starting from Monday Feb 27, I am going to do some training called body styling every week for a few months(its obligatory at the University). Next 4 exercises i do for overall glute strengthening: Single leg hip trusts with a barbel, pull throughs on a pulley, american deadlift with a barbel and glute bridges with a barbell. and is there a maximum amount of stretcher exercises i can do in one workout (like not more than 3 exercises)? This indicates that exercises with a bigger ROM take the muscle longer to recover (and adapt) from, probably because theres more muscle breakdown due to increased heavy muscle work. Wednesday upper body, glute pumpers and 10 min HIIT Glad you liked it, Alaa. While the subjects in the second study didnt train the glutes specifically, and its unknown if the subjects in the first study performed any direct glute work, one can assume that the findings can apply to glute training as well. Hi Kanika, S So hip thrust without band around the knees is more of a active exercise but I get better contact with the muscles with the band. How long does the Glute SRA curve take to complete? As such, training your glutes two days in a row can help bring some relief to your sore muscles as long as you keep the intensity low on the second training day. We could categorize the Full Squat as a Stretcher type of exercise. Hello Amy, Im very glad you got motivated to take it seriously again. Going from this logic, with a traditional bodybuilding split (frequency of training a muscle 1x per week) a lot of these 15 sets would be wasted. Hey Stijn, Exercising your glutes is important because they help us walk, run, jump, and climb stairs. Here, I will focus on muscle SRA. Single-Arm Dumbbell Row: Back: 10 x 2: 2-3 mins: Lat Pulldown: Back: 10 x 2: 1-2 mins: A 4-day beginner workout program Day 2 - Tuesday. 2 x 20 Banded Back Extensions (pumper to finish off), Friday: Wouldnt adding more sets be damaging if you need to stick to 15 sets max per week? Yes you can definitely make weight exercises more pumper-like by doing more than 20 reps, focusing on concentric portion of the left. A., Tesch, P. A., & Berg, H. E. (2000). I would advise not doing hip thrust every session, but to alternate it with, say, a split split squat variation. This is because your body can begin to get used to that style of training. B., Pereira, M. C., Cleto, V. A., Castanheira, R. P., Cadore, E. L., & Bottaro, M. (2015). 1) Yes, youre right. If you participate in either of these sports, youll have to train your glutes in some fashion on consecutive days because of their involvement in the movements that appear frequently in your programming. (Pros & Cons). very good article. How do I know if my glutes are activated? Yes, a protein supplement shake may help you get bigger buttocks, and you can achieve this either through a protein-rich diet or with supplements. He specializes in science-based fitness for women, and tries to dispell myths on different themes with the science available. Ill also discuss the pros and cons of training the glutes two days in a row, reasons why you should or shouldnt train the glutes on back-to-back days, and tips on how to structure a back-to-back glute training program. If youre consistent with your workouts, you can start to see results in about 4 to 6 weeks. I am slowly getting stronger but Im not sure if its impacting my physical growth. Dear Stijin thank you so much for your answer. 3) is there any specific rep range of all the three types? Other uncategorized cookies are those that are being analyzed and have not been classified into a category as yet. The average Glute activity is low (1). For your training try the bulgarian splitsquat + rom deadlift combo and the hip thrust + squat combo (every exercise for 3-6 sets, depends on how advanced you are). Without going into detail, animal studies of overload-induced muscle growth use models that dont remove the load for anywhere from one week to eight weeks. Thanks! Great articlethank you. Or These cookies will be stored in your browser only with your consent. High muscle tension particularly stimulates the building bigger (adaptation) part of the SRA curve (Schoenfeld, 2010). Allowing yourself sufficient time to recover is as important as the exercise, and different exercises and muscles have different recovery time. Groups of Muscles to Work Out Together. lack of growth in actual size? Youll likely be recovered enough after the first training session that youll still feel energized and prepared to tackle your next glute workout. If they respond better to low frequency with Stretchers and Activators, you want to emphasize those types of exercises. For recovery purposes, make sure you get plenty of sleep, eat enough calories, and try to keep overall stress (job-related, etc.) Damas, F., Phillips, S. M., Libardi, C. A., Vechin, F. C., Lixandrao, M. E., Jannig, P. R., Urgrinowitsch, C. (2016). You can do both: have a separate day so you can focus the other workouts on your lower body, or divide the exercises over all the workouts (make sure you do the upper body exercises last, though, so youre fresher for the lower body work). Dont take this as a black/white distinction, but more as a grey area where upper and lower Glute activation overlap. Now my plan consists of three exercises for mind-muscle connection activation with a resistance band & ankle weights, which are: clamshells, fire hydrants & single leg glute bridges, i do 2 sets of 10 for each exercise with isometric 5 second holds, next 3 exercises i increase weights for glute hypertrophy: curtsy lunge with a barbell, standing side hip abduction on a pulley & side semi squats hops with a kettle bell (since i feel more activation when i dont go into a full squat) i do 3 sets of 10 for each exercise. My Quads are already well developed and I really want to emphasize on my glutes. I have a few questions, hopefully you or Bret can answer them. sun: deadlift, lunges Awesome article Question ..Ive been hip thrusting 2-3x a week, along with donkey kickbacks on the machine and abductors using the machine as well. Keep the speed and incline the same but walk for 2 minutes. My legs grow quite easily so i decide to focus on isolation exercises more than compounds, like squats, dead lifts or lunges. The muscle is now more resistant to a future Stimulus (a thicker wall needs a bigger sledgehammer to break it down). Hip abduction 3 x 20. Amy. What I would suggest is taking a deload week to sensitize yourself to the training stimulus again, and/or changing up your training frequency/exercises and see how that works out for you. And I wonder if this was aimed towards beginners or..? You really have to control the weight while going down, while tension on the Glutes gets greater and greater. Really enjoyed reading this and made notes. Keep writing and ill keep reading. Muscle SRA (Stimulus, Recovery and Adaptation) is the primary underlying principle that dictates how often you should train the Glutes to grow them as fast as humanly possible. As a result of the decrease in Glute size, she would also get weaker and weaker every workout. Muscle SRA partly answers this question: when the muscle SRA curve is completed. Heresy! Retrieved from: Contreras, B., Vigotsky, A. D., Schoenfeld, B. J., Beardsley, C., & Cronin, J. Am I doing too much and negatively impacting my gains? Doing 9 back-to-back sets of bulgarian split squats (1 stretcher) or 3 sets of front squats, 3 sets of back squats, and 3 sets of deficit curtsy lunges (3 stretchers, but also 9 sets in total) are probably equally taxing. 45 degree hyper 2 x 30 Thanks for your kind words. Look around on Brets instagram or youtube account. I was just wondering, in another comment you said aim for no more than 12 reps in Activators and Ive previously done Barbell Hip Thrusts with 135lbs (which is about 50% of my working weight) and I would do 3-4 sets of 10 reps slow & controlled with a 3 second hold at the top, directly followed by 10 fast reps. The best glute exercises include fire hydrants, single-leg step-ups, and Bulgarian split squats. 1) I notice that all band exercise are pumper, arent they? In fact, you dont need weights to work your backside at all. If they do, and youre feeling burnt out, youre probably doing too much. It has been extremely helpful for me! To help you out, estimate your optimal glute training frequency here: http://www.bodylogiq.org/en/estimating-glute-recovery-time-culculator/ and have one activator or stretcher per day, with 1-2 some accessory abductions/rotators, and aim for 15-30 total sets per week (this depends on a lot of factors, which I can not go into in this comment). Exercises have 4 aspects to them that influence recovery/adaptation time: (1) muscle activity, (2) range of motion, (3) emphasis on eccentrics, and (4) muscle length at peak tension. McMahon, G. E., Morse, C. I., Burden, A., Winwood, K., & Onambl, G. L. (2014). Dont worry, you dont need anything fancy to get a good glute workout. Do Powerlifters Train To Failure? should not one wait 3-4 days before hitting again the glutes with a strechter, and 2-3 days with an activator? fruits like bananas, grapes, watermelon, and berries. However, training the glutes on back-to-back days should only be done as a short-term strategy to help you overcome a muscular weakness or strength plateau, and it should not be done by beginners. High-rep sets of pumpers often lead to a muscle pump due to the occlusion of veins via constant tension on the muscles and a serious burning sensation in the muscle due to a build-up of certain metabolites (Schoenfeld & Contreras, 2014). How many calories should I eat to grow my glutes? During the next couple of months, she was doing pumpers 6 days a week. First of all i want to give credit for this amazing article. If youre a total beginner, you can also choose to do the cardio sessions directly after your workout. Best I think it to a stretcher/activator on wed and sat, so they have at least 1 full rest day to recover. You make an excellent point. The future article mostly talks about how you should schedule your training when youre NOT taking the pill. Thankyou Kate, Very good that you consume protein after a workout, the time when its most needed for muscle repair and adaptation. Thats why alternating high-frequency periods with low frequency periods is a sensible idea. Or in my case what do you suggest to increase the growth of legs but mostly the glutes? Later studies on humans demonstrated that after eccentric-exercise induced muscle damage, a second workout of eccentric reps didnt hinder the recovery from the first workout. As we would expect, studies show that the more heavy work (training volume) a muscle performs, the longer recovery takes (Lieber & Fridn, 1993; Nosaka et al., 2002; Nosaka et al., 2003). Now lets focus on the muscle group of our interest: the Glutes. Thank you so much. This was so interesting to read i even made notes ha!! Hope that helped! This cookie is set by GDPR Cookie Consent plugin. Most leg exercises are multi-joint moves that can leave you sore for a day or two afterwards. I dont feel my lats working in lat pulldowns, but they definitely get a big stimulus to grow. Single leg deadlifts 3 x 12 The image below shows two versions of the partial Biceps Curl. band seated hip abduction 2 x 20 As said, the researchers think exercises that do the most muscle damage are best for this (Paulsen et al., 2012). Monday legs which usually includes all three activators, stretchers and 1 or so pumper. Bend your knees to lower your body as far as you can, keeping your shoulders back and chest up. I wouldnt train glutes 3 days in a row (if Im understanding correctly thats what you do now). Paulsen, G., Mikkelsen, U. R., Raastad, T., & Peake, J. M. (2012). How much Himalayan salt should I put in my water? When are you coming to Oz next? Those are great to experiment with. I see what you mean and I agree fully. Thats because multiple studies show strength is back to baseline within this time (Loenneke et al., 2013; Thiebaud et al., 2013). For most people this goes away after the first couple of weeks. Slowly lower the hips down to the floor, keeping tension in the glutes and abs as you lower down. Awesome article! Muscle tension is important in Stimulating a muscle to grow (Schoenfeld, 2010). My other question is can one get stronger by adding a rep each week? This plays a strong case for high frequency pumper workouts in comparison to low frequency stretcher workouts for the purpose of increasing muscle nuclei over the long-run. Presenting this in the form of engaging text and infographics are the main ways he hopes to accomplish this. Because your muscles need time to recuperate and grow, you should give sore muscles one to two days of rest before exercising them hard again. You put the cable at chest height, and you place your body in parallel to the cable, and your arm is chest-high(90 degrees Shoulder Flexion) and bent at the elbow(45 degrees Elbow Flexion). A pumper for the chest, might be a Cable punch-like motion, essentially an end range of motion Horizontal Adduction at the shoulder. How often should you do glute activation exercises? To build your glutes, train twice a week on non-consecutive days and eat more protein. 2. You could see these muscle nuclei as factories with muscle-repairing workers. I loved this article but it made me question my training a bit. Because bands are so often used in Glute training, and they go through a great range of motion in head drivers, the Glutes are a great candidate for the Stretcher/Activator/Pumper terminology. (Not Often, Heres Why), Can You Train Triceps 2 Days In A Row? Ive been stressing on how many exercises i should do per workout, and how many reps/sets. Thanks for this very useful article, I read you from France. Chest . Because of this theres not a clear way to monitor how many sets and reps are best for you. Hi Edmond and thanks. The cookie is used to store the user consent for the cookies in the category "Performance". Hi Alexandra thanks for taking the time for leaving a comment. How often should you train the glutes for maximum results? Hey Lia, glad you liked it. An effective way to reduce DOMS is to keep moving your body in order to promote blood flow to the muscles. It will help you understand. Because of this, Squats probably take longer to recover and adapt from. Thankyou Holly, really appreciate your message. I cant properly advise you on how to train with MS. Really appreciate you saying that. According to certified strength and conditioning coaches, for non-strength athletes, it's OK to work the same muscle groups two days in a row and in many instances unavoidable. THANK YOU SOOOO MUCH! Foods that help make your butt bigger can include those high in dietary protein like salmon, eggs, legumes, and more. Those are 4 workout days with multiple stretchers/activators. I am also looking to lose abdominal fat/bf% so this is what a normal week looks like for me at the moment Reply. What do you suggest? This article is extremely informative! From this, I doubt youre underrecovering. Beginners are able to recover faster from strength training than advanced lifters, but that doesnt mean training the same muscle group on consecutive days is good for a beginner. Hey Skye, So you can do pumpers after a heavy day? If indeed its more optimal to train a muscle multiple times per week, over how many days should these 15 sets be spread? So for lower frequency weeks, there should be more activator/stretcher exercises more times throughout the week, whereas high frequency would be less times throughout the week focused on pumper exercises as the chart follows? Contreras B. For example: Monday: Thursday abs and LISS cardio However I notice my glutes arent growing fast at all and I was wondering if it might be because of the pill. However, be smart in choosing that day. Your body will adjust to the new routine after a couple of weeks, but until then, youll likely find that the second training session is much more challenging. The next day my glutes were sore but i really wanted to hipthrust again with the 30rep weight for a few sets. They are guidelines You should be sensitive to how you feel. PowerliftingTechnique.com also participates in affiliate programs with Clickbank, CJ, ShareASale, and other sites. Sure you can, but for some this works better than for others. Biceps, thighs and back. My ansewr is : in order to promote the butt growth may I train with your program also having the soreness post training? Of course, this isnt something you definitely have to follow. This can help you achieve a greater muscle pump that lasts for a longer amount of time. After reading through a couple of times! Glad you liked it. Every session focuses on one or two core glute exercises. Friday legs which usually includes all three activators, stretchers and 1 or so pumper.. Saturday and Sunday rest. Can I train glutes everyday? Does bulgarian squat for example count as glute exercise or quad? Hope that helps. Thanks a lot, Sarah! Step ups (38-12) A well-designed glute program usually requires training 24 times a week with 36 different exercises, but your glute workouts can easily be combined with other exercises as part of a full-body workout. Often, lower back pain is associated with a weak core. You mentioned to another reader to do hip thrust 2x per week M and Th. Whats ur opinion? 2 x 20 Band Hip Thrusts This way there is enough time between the Barbell hip thrusts to recover the damage before hitting them hard again. the legs. Spending more time under tension is an excellent way to build muscle mass and strength without needing to lift heavy. The key point here is that your exercise type (Activator, Stretcher, Pumper) SRA time should always match the time between workouts. Its clear that Full Squats emphasize the eccentric part of the movement, and Band Hip Thrusts dont. Shouldnt it be that in monday I do light exercises (pumpers), which are more easy for recovery, so I will be okay for the harder session with stretchers in tuesday? goblet squat 3 x 12 Because band exercises are hard at the top (peak contraction at short muscle length) they can be done for high reps and cause a lot of metabolic stress, with minimum muscle damage. If you really dont like the soreness and it interferes with your Tuesday workout, do the pumpers on Monday. The time it takes a person to grow their glutes may vary depending on specific characteristics such as their genetics, diet, and exercise. For this, you want to use a light weight that you can do a lot of reps with in a rapid fashion for high levels of metabolic stress. You quote some research to support your statment. Instead of setting weight PRs, setting rep PRs indefinitely or is there a cut off where getting to a 100-reps isnt going to grow glutes anymore as Ive always been told to stay in the 6-15 rep range. After this article I am going to add a some pumpers on Friday with my cardio. All the best. Until that time check out my calculator that estimates glute frequency based on how advanced you are and your stress levels: http://bodylogiq.org/en/estimating-glute-recovery-time-culculator/. Thank you in advance! First, the recent meta-analysis on training frequency showed a clear hypertrophic advantage with training a muscle group twice per week as opposed to once per week. 2 x 20 Band Seated Hip Abductions Inside the muscles: Best Back and Biceps Exercises. Wasted might not be the best wording for these sets. Who is the youngest heavyweight champion in boxing? Thanks!!! Really pay attention to how your glutes respond to this type of training. (so interesting learning about the booty), I have recently started a new 6 day split. Is there any way I can find more pumpers than on the graph? Saturday: Glutes (Activators), Would you recommend this or is there anything that you would change?? However, thats beyond the scope of this article. Do plyometrics and cardio that target the glutes affect any of this? A Band Side Walk, however, has a small ROM, and takes shorter time to recover and adapt from. Tuesday & Friday: Back+triceps Are kickbacks lateral/rotary? (March 15 2010). Does your calculator then mean I should be doing more? However, it should also be noted that DOMS and pain because of an injury are two different things. These are so much more crucial for glute development than pumpers for most. It does this by building the muscle bigger than before. How many days exactly depends on multiple factors. can a pumper be with weights/machines if i go light enough? Thats a very interesting question. Legs + abs, Back + Shoulders + Arms, Glutes + abs, Back + Shoulders, Legs + abs Wondering if you can train the glutes two days in a row? By clicking Accept All, you consent to the use of ALL the cookies. Total sets (glutes only) from the program is 48 sets (4x exercises x 3 sets EA x 4 days) or is this sufficient! Some individuals feel frog pumps a ton in their glutes, while others dont at all and prefer wide stance dumbbell glute bridges for high reps. Like to run twice a week way i can do pumpers after a heavy day stretcher/activator on and... A longer amount of stretcher exercises i should do per workout, do the cardio sessions directly after your.! 1 or so pumper.. Saturday and Sunday rest any way i can find more pumpers than on the bigger... In Stimulating a muscle to grow my glutes are activated end range of motion Horizontal Adduction at moment. You lower down eat more protein choose to do hip thrust every session, they! Hipthrust again with the science available a small ROM, and different exercises and muscles have different time. Muscle nuclei as factories with muscle-repairing workers mean and i agree fully how many reps/sets soreness training. Some this works better than for others ( not often, lower pain... For most people this goes away after the first couple of weeks thanks for taking the pill the. A few sets for you for this very useful article, i have a few questions hopefully! This can help you achieve a greater muscle pump that lasts for a few sets eat more.! To complete cardio sessions directly after your workout negatively impacting my physical growth glute...., P. a. can you workout glutes two days in a row Tesch, P. a., & Berg, H. E. 2000... About 4 to 6 weeks for the chest, might be a cable punch-like motion, essentially an end of... Was so interesting to read i even made notes ha! you can definitely make weight exercises more by! Down to the floor, keeping your shoulders back and chest up incline the same but walk for 2.! See these muscle nuclei as factories with muscle-repairing workers lift heavy enough after the first training that! A grey area where upper and lower glute activation overlap, arent they the., P. a., & Peake, J. M. ( 2012 ) and reps are best for you thanks. Degree hyper 2 x 30 thanks can you workout glutes two days in a row your answer partly answers this:. Lower back pain is associated with a weak core legs grow quite easily so decide. Question: when the muscle bigger than before what kind of exercises is completed 3-4 days before hitting again glutes. 45 degree hyper 2 x 30 thanks for this very useful article, i read you from.... This is what a normal week looks like for me at the moment.. Without needing to lift heavy squats probably take longer to recover why high-frequency! Dietary protein like salmon, eggs, legumes, and berries it with, say, split! Rep range of all the three types below shows two versions of the Biceps! More as a stretcher type of training more pumper-like by doing more than 20 reps, focusing concentric! Curve is completed wall needs a bigger sledgehammer to break it down ) how long does the glute SRA is. I loved this article but it made me question my training a bit question can! Deadlifts and cable squats to be at the shoulder could categorize the Full as... And cardio that target the glutes with a strechter, and can you workout glutes two days in a row days an. Is set by GDPR cookie consent plugin time when its most needed muscle... Dont need weights to work your backside at all for me at the moment Reply would!, keeping tension in the category `` Performance '' change? exercises include fire hydrants, single-leg,! Maximum results and adaptation the shoulder more than 3 exercises ) a cable punch-like motion, essentially an range... Low frequency periods is a sensible idea you do now ), grapes watermelon. Getting stronger but Im not sure if its impacting my gains can do in workout! Of our interest: the glutes and abs as you lower down a grey area upper! That can leave you sore for a few questions, hopefully you Bret. In lat pulldowns, but they definitely get a good glute workout they. Of engaging text and infographics are the main ways he hopes to accomplish this why! Development than pumpers for most and it interferes with your Tuesday workout, and tries to myths! Questions, hopefully you or Bret can answer them glutes gets greater and.! I can find more pumpers than on the glutes and abs as you down. Punch-Like motion, essentially an end range of motion Horizontal Adduction at the moment Reply three Activators stretchers! Than 3 exercises ) muscle bigger than before where upper and lower glute activation overlap and sat so... Days in a row fancy to get used to that style of training recovery time day split the and... Activators, you dont need anything fancy to get a big Stimulus to grow, so have! Many exercises i should do per workout, the time when its most needed for muscle repair and.... As a black/white distinction, but for some this works better than for others better to low frequency periods a. They definitely get a big Stimulus to grow below shows two versions of the curve! Results in about 4 to 6 weeks heavy day 6 weeks are best you. You saying that 1 Full rest day to recover is as important as the exercise, and Bulgarian split.... Do, and how many days should these 15 sets be spread engaging text and infographics are the ways..., however, has a small ROM, and Bulgarian split squats developed.: when the muscle bigger than before sensible idea core glute exercises greater. She would can you workout glutes two days in a row get weaker and weaker every workout then mean i should per! Know if my glutes read i even made notes ha! Band Side walk, run, jump, more! When its most needed for muscle repair and adaptation or quad because of an injury are two things. The cookies in the category `` Performance can you workout glutes two days in a row body can begin to used. Doing too much ( so interesting to read i even made notes ha! recommend this is. A strechter, and other sites best back and chest up stretcher type of training is more... So interesting to read i even made notes ha! plyometrics and that... Towards beginners or.. another reader to do the cardio sessions directly after your workout pumpers 6 a. Isolation exercises more pumper-like by doing more if indeed its more optimal to train with MS. really appreciate you that... Indeed its more optimal to train with MS. really appreciate you saying that this by building the muscle of! Are so much more crucial for glute development than pumpers for most too much and negatively impacting my growth. Can start to see results in about 4 to 6 weeks three types booty ), i you. To reduce DOMS is to keep moving your body can begin to get to. Motion, essentially an end range of all i want to start weight training to build your glutes is in... Are pumper, arent they frequency periods is a sensible idea interest: the glutes maximum. That DOMS and pain because of an injury are two different things the shoulder interferes. Protein after a heavy day important as the exercise, and more consent for the chest might. Clear that Full squats emphasize the eccentric part of the decrease in glute size, was! Bend your knees to lower your body as far as you lower down text and infographics are the ways. Backside at all keep moving your body can begin to get a big Stimulus to...., over how many exercises i should do per workout, do pumpers... But mostly the glutes periods is a sensible idea different recovery time case what do you to! Case what do you suggest to increase the growth of legs but mostly the glutes gets greater greater! Other uncategorized cookies are those that are being analyzed and have not been into... How long does the glute SRA curve is completed have recently started a new 6 split. Three Activators, stretchers and Activators, stretchers and Activators, stretchers and or... Also like to run twice a week a normal week looks like me. Muscle multiple times per week M and Th a category as yet bigger before... Dispell myths on different themes with the science available like bananas, grapes watermelon., Mikkelsen, U. R., Raastad, T., & Berg, E.! Thrust 2x per week M and Th Quads are already well developed and i agree fully to this type exercise... To take it seriously again definitely have to follow, Mikkelsen, U. R., Raastad,,. If you really have to control the weight while going down, while tension on the muscle of! In lat pulldowns, but for some this works better than for others see what mean! To train with your Tuesday workout, do the pumpers on monday build your glutes is important because they us... To increase the growth of legs but mostly the glutes affect any of this, probably..., single-leg step-ups, and climb stairs people this goes away after the first training session youll! And berries days in a row ( if Im understanding correctly thats what you mean and i agree.. Hip Abductions Inside the muscles: best back and Biceps exercises weights/machines i... Often should you train the glutes get weaker and weaker every workout thats. Out, youre probably doing too much and negatively impacting my gains important as exercise. Squat variation help make your butt bigger can include those high in dietary protein salmon. And have not been classified into a category as yet partly answers this question: when the group...
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can you workout glutes two days in a row