gluteo

I'm trainer Amy Jo withATHLEANXX for women, and today I want to give you some effective tools, tips, and exercises for the worst ones for the glutes. So a few of them are some tips that I want to give you, and a few of them are exercises to avoid.

Eu sou treinador Amy Jo comATHLEANXX para mulheres, e hoje eu quero dar-lhe algumas ferramentas, dicas e exercícios eficazes para os piores para os glúteos. Então alguns deles são algumas dicas que eu quero dar, e alguns deles são exercícios para evitar.


So the very first one I want to talk about are step ups.
They are great for legs, they're great if you're doing them properly. Step ups are an exercise that you're using a higher bench, and your one foot is up, and you're standing up, and everyone thinks they're a great glute exercise.

Então, o primeiro que eu quero falar é step ups.
Eles são ótimos para as pernas, eles são ótimos se você está fazendo isso corretamente. Step ups são um exercício que você está usando um banco mais alto, e seu único pé está em pé, e você está de pé, e todos pensam que eles são um ótimo exercício glúteo.


So whem you're stepping up, the one problem I have is this back toe, right here. Usually we hop up off that back toe.
That's the main problem right there.
So yes, it is working the leg, and it is working the glute if you're doing it properly.
So this is a good exercise, but you might want to focus way more on pressing through this heel and not as much on the toe.
So the higher the step, yes, that's going to target the glutes more, but then you're also going to need to push off that toe a little harder to step up.
So when we're pushing up you want to rebound slowly here, and focus more on coming back up again on that heel.
So just take it a little slower if you're going to continue to do step ups.
If you're not feeling them the way you should then forego them, and move on.
There are several other great glute exercises that you can focus on.
So that's one.
The other one I that I wanted to talk to you about is hitting different angles with the glute.
So not only do we want to involve squats, and deadlifts, and hip thrusts; you're hitting a certain plane of motion.
You're focusing on a certain plane all the time.
The mistake is that we're never changing directions.
So you want to make sure that you're hitting the glute different because there are three major glute muscles that create the entire butt.
So we want to hit all of them, not just one of them.
That's what we're doing when you're just doing hip thrusts, and deadlifts, and squats.
You're moving in one motion.
It's up, and down.
So foccusing on other things like this.
Side movements, side to side squats, or the cursty lunge where you're going behind; changing different directions is really important.
Or when you're seated and you're doing your outer glute machine exercise, the machines are great one because it's hitting a different range of motion that you would with a squat, or a lunge, and so forth.
All right, moving onto my other tip. When you're going too light. The other tip, when you're doing glute exercises, if you're going too light you're not going to build the glute muscle.
The glute are sleeping giants, so to speak.
So we want to make sure you're attacking them with full force.
If you go too light you're never going to put enough pressure on the glute muscle to actually grow, and be torn down to grow new muscle fibers, and bigger muscle fibers.
So focus on going heavy enough.
My next tip is lunges.

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VIDEOS AMERICANOS SOBRE O ASSUNTO

 What's going on nation? I'm Scott from muscular strength calm. And today we're going to expose the five fundamental muscle building mistakes that are holding you back from maximizing your muscle gains. And no, I'm not talking about people who are trying to maintain a certain look, that's totally different. I'm talking about the guys in the gym that have been lifting weights for years, trying to make gains but they still look the same as they did the first day they walked through the door. So if this sounds like you and you want to stop building some muscle then you need to make sure that you really pay attention and for those of you who might be seeing gains. But maybe they're not as fast as you'd like, you better pay attention too. But before we get started be sure to turn on videos notifications. So that you never miss a new video upload. Now let's dive right into mistake number one and that is you think you're eating enough. guys, there's no point in even touching the next four mistakes if you do not fix this one first. Your training might be flawless with no weak points whatsoever but you will not gain an ounce of muscle if you do not eat properly to support those gains peoriod. And I'm not just talking about adding some protein shakes to your meal plan guys. Well, yeah, obviously protein and amino acids in general are the building blocks of muscle. But you need more than just adequate protein to reach your muscle potential. SO since I know you guys love bullet points. I will summarize everything you need to know on your screen right now. First off you need to be consuming enough protein how much is wnough. Well typically one gram of protein per pound of lean body weight should be enough but if you want to be on the safe side you could even go higher and do about 1.5 grams of protein per pound of lean body weight. And remember though leanbodyweight is your total weight (-) your body fat.
LEAN BODYWEIGHT = TOTAL BODYWEIGHT - FAT WEIGHT

I'm not saying total weight in general guys. Next you need to make sure that you're in a caloric surplus. Again guys, protein consumption alone means nothing if it's not accompanied by like caloric surplus. Otherwise protein is just simply used for your energy needs only after your body is getting enough energy, and only then, can excess protein can be allocated toward building new muscle tissue.
Now I know some of you guys are going to bring up positive nitrogen balance because there are some videos on youtube explaining that you can build muscle being in a surplus of calories. However, I highly diagree and if you would like to see an in-deph video on that be sure to comment below and click that notification bell so you don't miss it once I make it. But moving on next up we have you need to be consuming enough calves. Why is important guys. Well, carbohydrates are your body's preferred source of energy if you do not provide your body with the fuel it needs. How can you expect have the eneergy require to smash it workouts break POS and become stronger or bigger. The easy answer is you can't. And lastly guys your meal plan needs to be clean. And this simply means that the protein carbs fat in calories that you're tracking they're just numbers on your muscular strengh comm app guys.
These numbers are just quantitites of "how much" you ate, but you need to ensure that the QUALITY of your food sources is enough to maximize your muscle-building potential. Remember, getting your macronutrients from high-quality sources of food means you're also getting indispensable micronutrients such as vitamins and minerals that play a VITAL role in muscle-building and your health in general.
This is why when people say things like protein is protein grow. They eat shitty processed food all day, look ripped as heck look ripped as hell and claim if it fits your macros you should know by now that they're lying to you and they're on drugs. So don't fall for the gimmicks guys. So now that you've got your meal plan in order and you're adhering to it every single day with dedication we can move on to the next mistake that's killing your gain. And that is you're
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OUTROS VIDEOS AMERICANOS

You've heard of the saying, "Go heavy or go home", implying that, the only way to get any results is to lift the heaviest weights possible and lighter weights are often just a waste of time.

Going to the gym, you'll definitely see those guys that are lifting weights well beyond their capabilities. It seems that people definitely believe in "go heavy or go home" or they forgot to leave their ego at the door.

In any case, it leaves us with one question: Does lifting lighter weights have a place in your program?

To answer that, we of course will have to look into the research. Fortunately for us, there  has been a solid amount of such research recently published.  The one that will allow us to best understand this is a 2016 meta-analysis coming out of the lab of the well-renowned muscle hypertrophy specialist, Dr. Brad Schoenfeld.

This meta-analysis looked at studies comparing a " high-load" group employing a training load of 65% or greater 1RM, versus a "low-load" group employing a training load of 60% or less 1RM. 1RM, short for one rep max, the amount of weight one can maximally lift just once.

Ten studies met their criteria, giving them an OKAY amount of information to work with, but better than others.

What's important is what they found. To a mild surprise to the researchers, in terms of hypertrophy, aka muscle growth, although the findings somewhat suggest a level of superiority using a heavier load with fewer reps, lighter loads with higher reps also had a very similar positive effect.

And it wasn't just moderately high reps. Some of the studies reached upwards 30 or more, with some reaching as high as 100 reps per set.

It look like you can build muscle using a wide variety of rep schemes and weight variations. According to the research, the more important factor seems to be the total work volume, reps times weight.

As long as volume is similar, both heavy and light weights worked. However, all of the studies used untrained subjects. As we know, untrained subjects can respond to typically any resistance training program since they inherently have a greater potential for growth.

Knowing this, Schoenfeld and his colleagues ran their own study using a similar protocol but with trained subjects. What they found ... virtually, the same thing.

What makes muscles grow? - Jeffrey Siegel

Músculos. Tivemos mais de 600 deles. Eles compõem entre 1/3 e 1/2 nosso peso corporal, e junto com o tecido conjuntivo, eles nos unem, nos abraçam e nos ajudam a se mover. E se o edifício do corpo é ou não seu hobby, os músculos precisam de sua atenção constante, pois a maneira como você os trata diariamente determina se eles vão murchar ou crescer.    Diga que você está de pé na frente de uma porta, pronto para abri-lo. Seu cérebro e músculo estão perfeitamente preparados para ajudá-lo a alcançar esse objetivo. Primeiro, seu cérebro envia um sinal aos neurônios motores dentro do braço. Quando eles recebem esta mensagem, eles disparam, causando que os músculos se contraem e relaxem, que puxam os ossos em seu braço e geram o movimento necessário. Quanto maior o desafio, maior o sinal do cérebro cresce, e as unidades mais motorizadas que se reúnem para ajudá-lo a atingir sua tarefa. Mas e se a porta for feita de ferro sólido? Neste ponto, o músculo do braço sozinho não será capaz de gerar tensão suficiente para abri-lo, então seu cérebro apela a outros músculos para obter ajuda. Você planta seus pés, aperta sua barriga e tens suas costas, gerando força suficiente para abri-la. Seu sistema nervoso apenas alavancou os recursos que você já possui, outros músculos, para atender a demanda. Enquanto tudo isso está acontecendo, sua fibra muscular sofre outro tipo de mudança celular. À medida que você os expõe ao estresse, eles experimentam danos microscópicos, o que, nesse contexto, é bom.  Em resposta, as células lesadas liberam moléculas inflamatórias chamadas citoquinas que ativam o sistema imunológico para reparar a lesão. Isto é, quando a magia de construção muscular acontece. Quanto maior o jogo para o tecido muscular, mais seu corpo precisará se reparar. O ciclo resultante de danos e reparos eventualmente torna os músculos maiores e mais fortes à medida que se adaptam a demandas progressivamente maiores. Uma vez que nossos corpos já se adaptaram à maioria das atividades cotidianas, aqueles geralmente não produzem estresse suficiente para estimular o crescimento muscular novo.  Assim, para construir novos músculos, um processo chamado hipertrofia, nossas células precisam estar expostas a cargas de trabalho mais altas do que costumavam fazer. Na verdade, se você não expõe seu músculo de forma contínua a alguma resistência, eles encolherão, um processo conhecido como atrofia muscular.    Em contraste, expondo o músculo a um alto grau de tensão, especialmente quando o músculo é alongado, também chamado de contração excêntrica, gera condições efetivas para o novo crescimento. No entanto, os músculos dependem de mais do que apenas atividades para crescer. Sem nutrição adequada, hormônios e repouso, seu corpo nunca poderá consertar fibras musculares danificadas. A proteína na nossa dieta preserva a massa muscular fornecendo os blocos de construção de novos tecidos na forma de aminoácidos. A ingestão adequada de proteínas, juntamente com os hormônios que ocorrem naturalmente, como fator de crescimento semelhante à insulina e testosterona, ajudam a deslocar o corpo para um estado em que o tecido é reparado e cultivado.  Este processo de reparo vital ocorre principalmente quando estamos descansando, especialmente durante a noite enquanto dorme. O gênero e a idade afetam o mecanismo de reparação, razão pela qual os homens jovens com mais testosterona têm uma vantagem no jogo de construção muscular.  Fatores genéticos também desempenham um papel na capacidade de desenvolver músculo. Algumas pessoas têm reações imunes mais robustas ao dano muscular e são mais capazes de reparar e substituir as fibras musculares danificadas, aumentando seu potencial de construção muscular. O corpo responde às exigências que você coloca sobre ele. Se você rasga seu músculo, coma direito, repouse e repita, você criará as condições para tornar seus músculos tão grandes e fortes quanto possível. É com os músculos como é com a vida: um crescimento significativo requer desafio e estresse.

Muscles. We had over 600 of them. They make up between 1/3 and 1/2 our body weight, and along with connective tissue, they bind us together, hold us up, and help us move. And whether or not body building is your hobby, muscles need your constant attention because the way you treat them on a daily basis determines whether they will wither or grow.     Say you're standing in front of a door, ready to pull it open. Your brain and muscle are perfectly poised to help you achieve this goal. First, your brain sends a signal to motor neurons inside your arm.  When they receive this message, they fire, causing muscles to contract and relax, which pull on the bones in your arm and generate the needed movement. The bigger the challenge becomes, the bigger the brain's signal grows, and the more motor units it rallies to help you achieve your task. But what if the door is made of solid iron? At this point, your arm muscle alone won't be able to generate enough tension to pull it open, so your brain appeals to other muscles for help. You plant your feet, tighten your belly and tense your back, generating enough force to yank it open. Your nervous system has just leveraged the resources you already have, other muscles, to meet the demand. While all this is happening, your muscle fiber undergo another kind of cellular change. As you expose them to stress, they experience microscopic damage, which, in this context, is a good thing.  In response, the injured cells release inflammatory molecules called cytokines that activate the immune system to repair the injury. This is when the muscle-building magic happens.  The greater the gamage to the muscle tissue, the more your body will need to repair itself. The resulting cycle of damage and repair eventually makes muscles bigger and stronger as they adapt to progressively greater demands. Since our bodies have already adapted to most everyday activities, those generally don't produce enough stress to stimulate new muscle growth. So, to build new muscle, a process called hypertrophy, our cells need to be exposed to higher workloads than they are used to.  In fact, if you don't continuously expose your muscle to some resistance, they will shrink, a process known as muscular atrophy. In contrast, exposing the muscle to a high-degree of tension, especially while the muscle is lenghthening, also called an eccentric contraction, generates effective conditions for new growth.  However, muscles rely on more than just activity to grow. Without proper nutrition, hormones, and rest, your body would never be able to repair damaged muscle fibers. Protein in our diet preserves muscle mass by providing the building blocks for new tissue in the form of amino acids. Adequate protein intake, along with naturally occuring hormones, like insulin-like growth factor and testosterone, help shift the body into a state where tissue is repaired and grown. This vital repair process mainly occurs when we're resting, especially at night while sleeping. Gender and age affect repair mechanism, which is why young men with more testosterone have a leg up in the muscle building game. Genetic factors also play a role in one's ability to grow muscle. Some people have more robust, immune reactions to muscle damage, and are better able to repair and replace damaged muscle fibers, increasing their muscle-building potential. The body responds to the demands you place on it. If you tear your muscle up, eat right, rest and repeat, you'll create the conditions to make your muscles as big and strong as possible.  It is with muscles as it is with life: Meaningful growth requires challenge and stress.