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Want a bigger butt? Gluteus to the Max is your answer!
This program focuses on booty blasting exercises and muscle building techniques that will allow anyone to grow their behind.
Don't delay - start building your new ass today! This is a single day workout designed to build up your booty. You can train with this workout up to 3 times a week but it is best to pair this workout (2 times a week) with other Armstrong Fitness workouts to achieve your goals.
Your butt - just like the rest of your body - will only get bigger through damaging the muscle (working it out), proper nutrition (protein, etc.) and rest to repair it (growth happens here).
Proper nutrition is very important to see results in terms of growing your butt. See the workout notes for more details.
GLUTEUS to the MAX is a stand alone workout OR you can pair it with other Armstrong Fitness Workouts such as "Interval Cardio" and "Super Core" to set up a full weeks worth of workouts.
WORKOUT INSTRUCTIONS are found below the GENERAL INFO section.
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6 Blocks (1 Day a week) was provided for you to record these workouts so you can compare your past weights/reps, etc.
Make sure to warm up with 5 to 10 minutes of Cardio and some dynamic stretching (stretching movements like hip roll outs, arm roll outs, etc.) to get your body warm, loose, and flexible for your workout.
IT is suggested that you rest 2 days before repeating this workout. So if you do it on Monday, wait until Thursday to repeat it.
Proper nutrition, rest and recovery are the keys to building your butt after you have given it a good workout - just like every other muscle.
Whenever you are building muscle you will need to maintain a positive nitrogen balance - this is accomplished by consuming enough protein. It is also best to maintain a positive calorie balance where you are eating a good balance of healthy macronutrients in proper breakdowns. By eating 40% protein, 40% carbs and 20% fat is a good place to start.
In order to build up your butt it is also important to take advantage of the hypertrophic window - this means consuming a mixture of carbs (in this case even sugary carbs) and protein within 1/2 hour of finishing your workout. At this point your muscles are screaming for this mixture and will absorb most of this "post workout drink/meal" etc. Helping your muscle grow.
REST and recovery is also key as during this time your body is able to build the muscle back up - during this repair cycle is when you have actual growth. Think of it this way you have the "Resistance Phase" - the actual workout you do and the continuous stimulus applied to create more and more growth - and the "Recovery Phase" - what you do after the workout to ensure proper growth occurs - ie. proper nutrition, rest, etc.
For any goal setting, nutrition info, or to know what other exercises to pair this program with please contact Armstrong Fitness on Gym Nut or by emailing firstname.lastname@example.org ....
As mentioned above make sure to complete a proper warm up before performing this workout. You must focus on maintaining proper form and using good technique in order to prevent injury and see the best results.
The first 2 exercises (squats, back extensions) are to be completed on their own - so you complete the 4 sets of squats - with 2 minutes of rest in between - followed by the 3 sets of back extensions.
Next there are 4 pairings of supersets - this is where you complete one exercise, then go directly into the next one without resting. Then you rest for 2 minutes. Then you repeat for a total of 3 sets. So this means exercises 3 and 4, 5 and 6, 7 and 8, 9 and 10 are all supersets. So for example you would complete 8-10 reps of wide squats followed directly by Glute KickBacks for 12-15 reps per leg.
Then you rest for 2 minutes.
Then you repeat for a total of 3 sets. Anytime you see an exercise that involves isolating or alternating between legs - the rep count should be performed for each leg - so for example with Glue KickBacks you should complete 12-15 per leg - not just in total.
The final exercise "deadlifts" is to be performed on its own for 4 sets. Some light stretching after your workout is suggested.
The first time you complete this workout expect your butt and legs to be very sore for at least 2 days.
A simple structure to follow would be - Gluteus to the Max on Monday, Upper Body on Tuesday, 1 hour of walking and Core exercises on Wed., repeat - Rest or stretch on Sunday.
**DISCLAIMER** Make sure you see your physician before starting any exercise or nutrition program. If you are sedentary, have high cholesterol, blood pressure, diabetes, are overweight, or are over 30 years old you must have a complete physical examination before beginning any exercise or nutrition program. Please discuss all nutritional changes with your physician or a registered dietician. By moving forward with this program you are taking personal responsibility for your own health and safety. Neither Armstrong Fitness, nor Gym Nut will be held responsible or liable for any injury, health issues, etc. sustained while exercising at your home, gym or elsewhere Or any issues caused by following a nutritional plan purchased. Although this program is designed to get results there are sometimes unforeseen factors that cause some people to see better results than others. And we are in no way responsible for your total amount of weight gain, weight loss, specific targeted body area improving, etc.
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With over 10+ years of experience, at Armstrong Fitness we know what works and what doesn't!
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We are the creator of the "Body Fit" Program - which was converted into an ACL injury prevention training regime at the University of Western Australia and is currently being used by the Autralian Women's National Field Hockey team, the Australian Women's Rugby Team, and others. If you are involved in any sports teams (particularly those with female athletes between 14-25 contact us and we can get you this program - female athletes in the age range mentioned are at the highest risk for ACL damage and this program has been scientifically proven to help prevent injury. It can also be used to prevent the same injury for male athletes as well - it's just females are more at risk).
We have a strong belief in using scientifically proven methods, along with personal results and tailoring. With an Honours Kinesiology background and education from one of the top KIN schools/programs in the world we pride ourselves on understanding the science behind everything we promote and are working to constantly learn new things/new techniques/new styles of training and eating to help maximize our clients results.
We think of every body composition goal as a science experiment with your body and want to educate you on how to get there.
Influences / Inspirations include:
Scientifically = Dr. Stuart Phillips, Dr. Martin Gibala, and Dr. Johnathan Little.
Historically = Arnold Schwarzenegger, Franco Columbu, and Mike Mentzer.
Current = Tom Venuto, Tony Horton, and Greg Glassman.