The Best Free TikTok Glute Training Program 2021 (Fully Explained) - Workout & Nutrition Included!
Channel: 7th Star Fitness
Date: 05/10/2021

Tired of the girls on Tiktok rocking huge dumpies while you struggle in the gym? Feel like your genes are just not helping you with the backside that will get you those social media views and likes? Don't let genetics stop you from trying to grow your glutes! Use this program so science and hard work can get you the biggest glutes possible! This glute growing program is all about covering the fundamentals of workout and nutrition to give you the best chance to get a round, Kim Kardashian-esque physique for yourself! It's time you joined the rest of the gorgeous gorgeous girls! 

Chapters
00:00 Introduction
01:35 The Best Warmup
03:17 The Workout Explained
09:15 The Nutrition (Feed Your Glutes!)
11:27 The Final Program (First 6 Weeks)
14:04 Free Program and Free 1 on 1 Training Contest
16:10 The Real Final Word

FOR THE CONTEST!

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https://seventhstarfitness.com

References:
Gluteus Maximus Activation during Common Strength and Hypertrophy Exercises: A Systematic Review (2020)
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7039033/

Effect of a gluteal activation warm-up on explosive exercise performance
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5530111/

Electromyographic activity in deadlift exercise and its variants. A systematic review
https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0229507

Which Exercises Target the Gluteal Muscles While Minimizing Activation of the Tensor Fascia Lata? Electromyographic Assessment Using Fine-Wire Electrodes
https://www.jospt.org/doi/full/10.2519/jospt.2013.4116?rfr_dat=cr_pub%3Dpubmed&url_ver=Z39.88-2003&rfr_id=ori%3Arid%3Acrossref.org

A literature review of studies evaluating gluteus maximus and gluteus medius activation during rehabilitation exercises
https://www.researchgate.net/publication/51728472_A_literature_review_of_studies_evaluating_gluteus_maximus_and_gluteus_medius_activation_during_rehabilitation_exercises

How many times per week should a muscle be trained to maximize muscle hypertrophy? A systematic review and meta-analysis of studies examining the effects of resistance training frequency
https://www.tandfonline.com/doi/abs/10.1080/02640414.2018.1555906

Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6303131/

Longer Interset Rest Periods Enhance Muscle Strength and Hypertrophy in Resistance-Trained Men
https://pubmed.ncbi.nlm.nih.gov/26605807/

Is an Energy Surplus Required to Maximize Skeletal Muscle Hypertrophy Associated With Resistance Training
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6710320/

Protein timing and its effects on muscular hypertrophy and strength in individuals engaged in weight-training
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3529694/

The effect of protein timing on muscle strength and hypertrophy: a meta-analysis
https://jissn.biomedcentral.com/articles/10.1186/1550-2783-10-53

Effect of Repetition Duration During Resistance Training on Muscle Hypertrophy: A Systematic Review and Meta-Analysis
https://link.springer.com/article/10.1007/s40279-015-0304-0

#GrowYourGlutes #BigGlutes #RoundGlutes