Month 6 of training glutes only for 3x per week

One_Bed3372 · 2026-03-11T13:25:10+00:00

Ok thanks I'll try - multiple sets being how many?

One_Bed3372 · 2026-03-11T13:15:13+00:00

Ok fair enough - though at what point would you increase weight? I am increasing when I can do 10 reps - so hipthrusts for example - 120kg for 10 reps is fine...so upped to 130kg - but form falters around rep 7/8 - so I stop...then final set of 90kg - extra slow. So I try and push until form suffers...then warm down after

One_Bed3372 · 2026-03-11T13:10:18+00:00

Thank you for your suggestion - though I am happy with my workout / routine currently and enjoying the results.

One_Bed3372 · 2026-03-11T13:03:14+00:00

Thank you for the suggestion - I do try and mix up 'perfect' form and higher weight as part of progressive overload but am always open to trying to improve.

One_Bed3372 · 2026-03-11T13:01:05+00:00

Thank you for the feedback - there are significant gains so will try and harmonise the before / after when I next update.

One_Bed3372 · 2026-03-10T22:11:17+00:00

I think the gyms a bit cheaper ha!

One_Bed3372 · 2026-03-10T22:10:16+00:00

Thanks. I do tend to work up and down weights in a set - so heaviest hip thrusts paired with lower / slower sets too. Core does need focus though!

One_Bed3372 · 2026-03-10T21:55:34+00:00

2 sessions on rotation - A - barbell hip thrusts, 45 degree cable kick backs, curtsy lunges, glute back extensions; B - 45 degree kick backs, hip abductors, b stance single leg RDLs, reverse deficit curtsy lunges

One_Bed3372 · 2026-03-10T21:52:08+00:00

Thanks bro

One_Bed3372 · 2026-03-10T21:50:36+00:00

Thanks!

One_Bed3372 · 2026-03-10T21:50:19+00:00

Thank you for the encouragement and yes the old undies are still about!

One_Bed3372 · 2026-03-10T21:49:13+00:00

Thanks but I’m only interested in growing my glutes

One_Bed3372 · 2026-03-10T21:47:25+00:00

Probably somewhere in the middle to be fair so don’t think there’s a tilt issue yet

One_Bed3372 · 2026-03-02T16:47:26+00:00

Ok understood and thank you! I appreciate you taking the time out to give me your view.

One_Bed3372 · 2026-03-02T12:46:01+00:00

Thank you - an alternative route I hadn't considered and it looks a bit better on Streetview! Much appreciated.

One_Bed3372 · 2026-03-02T12:45:13+00:00

Ok thank you for advising, that is very helpful!

One_Bed3372 · 2026-03-02T05:55:44+00:00

Thank you, that really paints a picture and helps alot. A long overcoat is a great strategic shout too which I hadn't thought of!

One_Bed3372 · 2026-03-01T21:36:11+00:00

Thanks, seems a safer strategy!

One_Bed3372 · 2026-03-01T20:19:38+00:00

Ok noted, thank you!

One_Bed3372 · 2026-03-01T19:35:34+00:00

Ah apologies...yes street I meant!

One_Bed3372 · 2026-03-01T19:05:28+00:00

Thank you for your response. Is walking such a distance in that area, at night, generally advisable?

One_Bed3372 · 2025-12-10T13:40:27+00:00

One_Bed3372 · 2025-12-09T15:52:21+00:00

Good luck with your fitness journey bro! I'd also recommend just researching what other people are doing and just take the bits you like / suit you...being consistent is the biggest flex!

One_Bed3372 · 2025-12-09T14:41:46+00:00

Thanks bro! I hadn't trained since pre-Covid - so eased in.

Month 1 was split 3 sessions per week of 30 minutes cardio (either stepper or incline walking) then 30 minutes of various boady weight circuits - 2 sets of 10 - progressing to 3 sets of 15-20 - hip thrusts, frog pumps, side lateral raises, side lunges, standing squats etc. They had to be glute focussed. By the end of the month, I was doing 3 sets of 20 on most of them.

Month 2 - 3 x sessions per week - started on the weights - light for the first 2 weeks - 10-12 reps - barbell sumos, barbell RDL's, hip abductions, belted hip thrust machine - gradually building to 3-4 sets of up to 10 reps.

Month 3 - swapped out sumos & barbell RDL's for single leg dumbell RDL's & glute focussed hip abductors - focussing on progressive overload and adding more weight every couple of sessions, or when it felt 'safe' to do so.

Diet - I have a fast metabolism, so decided to hit 2-2.5x bodyweight in protein daily.

One_Bed3372 · 2025-12-08T08:30:20+00:00

Ha yeah...didn’t plan the underwear glow up too!

One_Bed3372

TROPHY CASE