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How to Grow a BUTT | The Most Scientific Way to Train Glutes
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My Glute Hypertrophy Program is now available!!
‣ http://strcng.com/glutehypertrophyprogram

As promised in the outro clip, below is the full workout featured in the video. Hit the thumbs up button if you find this informative!

To skip right to the science, click here: 1:15

The Science-Based Glute Workout:

1. Back Squat
2 sets | 5 reps (warm up)
3 sets | 4 reps (working)

2. Plate-Loaded Single Leg Hip Thrust
3 sets | 12-15 reps per leg

3. Walking Barbell Lunge
3 sets | 30 total strides

4. Lower Back (Hip) Extension
3 sets | 15-20 reps (load with a plate help to your chest)

5. Hip Abduction (machine, cable or plate)
3 sets | 15-20 reps

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▹ MY CALF SCIENCE VIDEO → https://www.youtube.com/watch?v=xLikAVQTKqc

▹ MY CHEST SCIENCE VIDEO → https://www.youtube.com/watch?v=HtV1FIPyTEw&t=677s

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FOLLOW ME ▹

INSTAGRAM ‣ http://instagram.com/jeffnippard
SNAPCHAT ‣ http://snapchat.com/add/jeffnippard
FACEBOOK ‣ http://facebook.com/jeffnippard
TWITTER ‣ http://twitter.com/jeffnippard
PODCAST ‣ IceCream4PRs on iTunes

FOLLOW Stephanie on IG
‣ http://instagram.com/stephanie_buttermore

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IN THIS VIDEO ▹

RISE Clothing
‣ www.rise.ca
‣ Use discount code JEFF10 to save 10%

RISE Grey Signature Shirt
‣ https://www.rise.ca/collections/men-short-sleeve-tops/products/signature-shirt-grey

RISE Snapback
‣https://www.rise.ca/collections/hats-accessories/products/classic-snapback-black

SCIENTIFIC REFERENCES
‣https://www.ncbi.nlm.nih.gov/pubmed/22076098
‣https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4242956/
‣https://www.ncbi.nlm.nih.gov/pubmed/26252837
‣https://www.ncbi.nlm.nih.gov/m/pubmed/19130646/
‣https://www.ncbi.nlm.nih.gov/pubmed/26214739
‣https://www.ncbi.nlm.nih.gov/pubmed/12173958
‣https://www.ncbi.nlm.nih.gov/pubmed/25435701
‣https://www.ncbi.nlm.nih.gov/pubmed/9107637
‣https://www.ncbi.nlm.nih.gov/pubmed/11767248
‣https://www.strengthandconditioningresearch.com/muscles/gluteus-maximus/

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MY HEIGHT ▹

I’m 5’5

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