Volume Progressions For Glute Training

 

A key factor in growing a muscle is progressing volume. One way to do this is to simply add sets each week. This will ensure you are adding volume week after week and making progress! Here’s an outline of how to do it for the glutes. Keep in mind, this would be a pretty high volume glute routine based on sets per week and would be for someone wanted to emphasis glute growth.
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Minimum Effective Volume (MEV): This is the minimum volume per week required to increase glute size+strength, right around 12 sets of direct glute work is enough for someone wanting to emphasis glute growth specifically.
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Maximum Adaptive Volume (MAV): This is right around where you’ll be able to consistently make solid gains. It isn’t too much volume but isn’t too little either. For many people, sticking in the MAV range (13-16 sets/week) is a good idea. However, going above or below that from time to time isn’t a bad thing and is actually good for sustained growth.
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Maximum Recoverable Volume (MRV): This is the maximum volume your body can recover from. Going above your MRV will only hurt and won’t do any good for your training. For the glutes, this will probably be right around 16-20 sets for most people emphasising glute growth.
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Exercises that produce little muscle damage such as frog pumps, single leg hip thrusts, or sumo banded side walks, aren’t included in these volume recommendations. Only movements that use heavier weights such as deadlifts or hip thrusts, are included in these since they produce much more muscular damage than bodyweight movements. Also, squats are mostly a movement for the quads and wouldn’t count toward glute volume specifically but I included them because they’re a good overall leg exercise to do.
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Keep in mind, these are general recommendations; You might be able to handle more or maybe less overall volume.
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Once you’ve completed the 6 week cycle, simply add weight to each movement and repeat the cycle.
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Big S/O to @rpdrmike for all the great info on volume recommendations for training and @bretcontreras1 for all the awesome glute training info!


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