[Daniel R.]

Hello mate, will tell you my honest opinion ( from a person who trained alone without a real prog for a lot of time VS with a prog done by a trainer )

I used to train glutes 4/5 sets with 30/40 reps on some exercises (not hipthrust though but kickbacks, abductors etc) from 2018 to 2022.

I experienced a true connexion with the muscle, ofc cause the weight was lower first of all, and the movement super clean. Getting insane pump, insane muscle volume, blood etc.

But : then, at the end of the cut 😂 here what was happening : the baloon’s getting empty and when blood and glycogen goes away; that’s where you see if you get real density 😂 or not.

And the answer is “not”.

Aesthetically : I am sure the muscle looks crazy good with that technic and appear to grow, but since 2022; I had a real prog, lower volume, lower reps, and that’s were I saw how to put density on my frame and glutes. Intensity. Weight x execution.

I prefer to speak to you about my own experience rather to speak about theories.

I don’t think they keep 20 reps in reserve, but I think this “cardio type of workout” is very taxative also but on a different level, aspect.

How this is recommended to viewers ? Imo when I took my measurements of glutes, with that type of technic they were bigger in centimeters on the paper. But just full of blood basically, not dense. So yes visually imo this is still a growth, but not the one body builders are looking for to create density.

Yeah and see, I could even see doing the 4/5 sets of 30/40 reps, but they’re advocating people to do 30/40 SETS per week per muscle group. That sounds even more insane to me

[Daniel R.]

I’m just a normal dude trying to help, I noticed you didn’t mention food intake. Are you on a deficit, maintenance, surplus? Are you tracking? If you aren’t getting your food in as you should be, this could be a reason you’re stalling

[Daniel R.]

I have to agree with hilly here, I think it’s key for beginners to build their strength everywhere, this way they then have great foundations for a more advance split.

I think the split you’ve set out for her will be too much, I understand she wants to grow legs but she won’t recover well from that especially if she’s pretty new to it. Once she’s more advanced I’d even have her on an upper lower before moving to a more leg dominant split.

By all means try that split but they are my thoughts 🙂

Insta chloepickford_ifbbpro

Holy sh*t Chloe me and the wife were literally watching you go through one of your glute days on YouTube 15 minutes ago during dinner, kinda nuts I’m talking to you right now.
Do you suggest I start her on FB every other day like I originally planned? Or something else entirely? I’d love to hear your thoughts
PS- my wife said your legs look incredible [/quote]

Might be worth looking to book a consult with Chloe and go through things in depth bud if you and your wife are both a fan. Gathering more in depth information from people who you respect/look up to can be super valuable. Especially if you and you wife watch Chloe YouTube etc. I always find people are much more keen to trust/learn from and adhere to a plan if it comes from people they admire.

May be very useful for your wife. Just a thought 🙂[/quote]
@chloepickford i think that’d be great, where can I reach you for more information on coaching?

[Daniel R.]

I have to agree with hilly here, I think it’s key for beginners to build their strength everywhere, this way they then have great foundations for a more advance split.

I think the split you’ve set out for her will be too much, I understand she wants to grow legs but she won’t recover well from that especially if she’s pretty new to it. Once she’s more advanced I’d even have her on an upper lower before moving to a more leg dominant split.

By all means try that split but they are my thoughts 🙂

Insta chloepickford_ifbbpro

Holy sh*t Chloe me and the wife were literally watching you go through one of your glute days on YouTube 15 minutes ago during dinner, kinda nuts I’m talking to you right now.
Do you suggest I start her on FB every other day like I originally planned? Or something else entirely? I’d love to hear your thoughts
PS- my wife said your legs look incredible

• This reply was modified 6 months ago by  Daniel R..
• This reply was modified 6 months ago by  Daniel R..

[Daniel R.]

I would add the hip abductor before the hipthrust on friday and I think you could place a reverse frog into the friday session also in this order

Adb

Frog

Hipth

And for upper I would add

Lat pulldown after pull ups

Seated row

And some lateral raises and rear delt before triceps

@Allison thank you for all your input! Incorporating those exercises into the routine and running with it. I’ll post a progress update sometime in the future. Thanks again

[Daniel R.]

The women want to have big glutes and small waist; they all want this; that’s the ultimate goal, so they just can’t train like a bodybuilders

Trust me

Newbie women are the exception for building the workouts

Hi Allison, thank you for taking the time to help. Unless I accidentally added something, there shouldn’t be any chest exercises in the routine. So you would recommend hitting glutes 2x a week vs the 3 then? I can try and create a routine around the schedule you posted, thank you very much again
Edit: thank you for your advice on a deficit, we will start with that as well[/quote]

Yes , my english has its limitations😂 my bad[/quote]@Allison I took the template you suggested and ended up with something like this, how’s it look to you?[/quote]
@Allison

Monday – Glute Focus, some back
Hip Thrust: 2 sets, 6-10 reps
Hip Abductor: 1 set, 8-12 reps
Glute Kickbacks: 1 set, 10-15 reps
Assisted Pull-ups: 2 sets, 8-12 reps
Chest Supported Row: 2 sets, 8-12 reps

TUESDAY – Quads & Hams
Barbell Squat: 1 set, 6-10 reps
Lying Leg Curl: 2 sets, 8-12 reps
Leg Extension: 1 set, 10-15 reps
Standing Calves Raise Machine: 2 sets, 8-12 reps

THURSDAY – Back, Shoulders, Triceps
Assisted Pull-ups: 2 sets, 8-12 reps
Chest Supported Row: 2 sets, 8-12 reps
Shoulder Press Machine: 2 sets, 8-12 reps
Tricep Extensions: 2 sets, 8-12 reps

FRIDAY – Lower
Hip Thrust: 2 sets, 6-10 reps
Barbell RDL: 2 sets, 6-10 reps
Leg Press: 2 sets, 8-12 reps
Hip Abductor: 2 sets, 8-12 reps
Standing Calves Raise Machine: 2 sets, 8-12 reps

[Daniel R.]

The women want to have big glutes and small waist; they all want this; that’s the ultimate goal, so they just can’t train like a bodybuilders

Trust me

Newbie women are the exception for building the workouts

Hi Allison, thank you for taking the time to help. Unless I accidentally added something, there shouldn’t be any chest exercises in the routine. So you would recommend hitting glutes 2x a week vs the 3 then? I can try and create a routine around the schedule you posted, thank you very much again
Edit: thank you for your advice on a deficit, we will start with that as well[/quote]

Yes , my english has its limitations😂 my bad[/quote]@Allison I took the template you suggested and ended up with something like this, how’s it look to you?

• This reply was modified 6 months ago by  Daniel R..
• This reply was modified 6 months ago by  Daniel R..

[Daniel R.]

so firstly I fully agree on the cutting down first – get to a cleanish base and then build form there

Second I dont mind your ideal of training here. You can train any muscle growth 3 x a week and get a good response if you can recover from it. Its all about finding the right volume.

However I dont truly like the very minimal upper volume if I am honest. She may well not want to build her upper and focus on the lower which is fine but for new trainers I am a fan of building core strength and control in all areas.

Its only more advanced athletes IMO that should miss training body parts for specific reasons. Remember we do this for health and longevity as much as the way we look and having a base strength and correct functioning is vital for us all.

@Hilly thank you for taking the time to help, I agree, I wanted to add a bit of upper volume, but she insists that she’s so unhappy with her legs that we want to expedite her leg growth for now. Once she’s a little more comfortable, I will restructure and add some upper work.

[Daniel R.]

The women want to have big glutes and small waist; they all want this; that’s the ultimate goal, so they just can’t train like a bodybuilders

Trust me

Newbie women are the exception for building the workouts

Hi Allison, thank you for taking the time to help. Unless I accidentally added something, there shouldn’t be any chest exercises in the routine. So you would recommend hitting glutes 2x a week vs the 3 then? I can try and create a routine around the schedule you posted, thank you very much again

Edit: thank you for your advice on a deficit, we will start with that as well

• This reply was modified 6 months ago by  Daniel R..
• This reply was modified 6 months ago by  Daniel R..

[Daniel R.]

Thought my account was just broken for a second haha 😅

Down as well. Thought something was wrong with my account