by Tony Gjokaj March 18, 2020 3 min read
The Glutes are one of our bigger muscles on our body, and the most desirable for every physique – yes men, even for you.
The Glutes are comprised of three major muscles: The Gluteus Maximus, Minimus and Medius.
We will discuss each of the major muscles in this muscle group and each function.
This is a chapter from our eBook, The Muscle Compendium.
The Gluteus Maximusis the larger muscle that makes up over 2/3rds of the glute. The Gluteus Maximus is trained through hip extension and posterior pelvis tilt.
The Gluteus Mediusis the stabilizer muscle that is targeted through Hip Abduction and external rotation. They are the next biggest muscle in the glutes.
The Gluteus Minimusis the tiniest muscle in the inner portion of our glutes. This muscle will be targeted through the Maximus and medius training.
The Glutes operate with various angles and should be targeted in that way. The following are the specific functions of the Glutes:
With these four functions in mind, we can optimize developing our booties in the following section.
Glute exercises have been popularized as of late, and most of them properly replicate the movements desired when you want to train the glutes. Recall that using Deadlift variations like the Romanian Deadlift will also help you develop your glutes drastically.
The following exercises are ideal for every movement of the glute:
As the glutes are a major muscle group that is frequently hit with other leg exercises, 4-12 direct sets weekly will perfectly suffice for this muscle.
When it comes to direct glute work, I personally recommend the 10-20 rep range for solid development. With direct glute work, it is advised that you train with a glute extension exercise like a hip thruster or a glute kickback, and a hip abduction exercise like a “bad girl”.
When it comes to exercises like lunges, it is advised that you should hit at most 20 reps on each leg. Anything more than that, you will feel it in your quads more than directly in your glutes due to fatigue. Now get out there, and work that booty.
Thanks for reading Legion!
Until next time!
Tony is the Owner of Reforged. He is a PN1 Certified Nutrition Coach and has been in the fitness space for over a decade. His goal is to help millions exercise their way out of depression and anxiety.
by Tony Gjokaj October 07, 2022 4 min read
Men, I know what it is like to be overweight and depressed.
Not having the energy to do anything but relax and sleep.
While relaxation and sleep are incredibly important, they can make us feel like we are not making progress in our lives.
And when depression hits, it’s very difficult to push through with exercise and weight loss.
But did you know that even though it takes time and some effort, you don’t need to get obsessively crazy over it?
In fact, with just a few small adjustments, you can lose weight, fight back against depression, and take your life back.
If you're serious about shedding pounds and pushing away those depression demons, here are five tips that can help get you started.
by Tony Gjokaj September 05, 2022 4 min read
A few weeks ago, my buddy Grant and I talked about nutrition.
We talked about how he's lost over 120 pounds so far with the weight loss progress he's been making.
This is all because he has been making healthier decisions over time.
One of the newest challenges he's facing right now is he's got a new job. He's working 10 to 12 hour days with physical demanding labor.
And what's been happening for him is that he's been super exhausted, he's not motivated to meal prep, he's having trouble trying to sit down and cook foods doesn't have the energy doesn't have the time.
So what I propose is five tips that you can use to live a more on the go fast food healthy eating lifestyle.
by Tony Gjokaj July 27, 2022 4 min read
Have you ever experienced anxiety that drains all of your productive energy?
Anxiety disorders are the most common mental illness in the United States, affecting 40 million adults in the US each year.
If you're someone who suffers from anxiety, you know that it can be incredibly debilitating. It can hold you back from some positive experiences and opportunities as a result.
The good news is that there are ways to overcome it!
In this blog post, we will discuss eight best tips for overcoming anxiety, from an expert that has been there themselves!
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