Build the perfect set of glutes with our expert-approved workouts!
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Long-term Strength and Size Gains
For long-term gains, there is little that can beat the Hepburn method. Doug Hepburn was an old-time strongman who developed one of the best programming methods for gaining strength and size. He called it the "one-rep gain". In each workout, you simply add one rep to the next set in the sequence.
Front squats: 8 sets x 2-3 reps with 3 mins rest
Hip Thruster barbell hip thrusts: 5 sets x 5 - 6 reps with 2 mins rest
For the 8 sets of 2-3 reps, start with 8 sets of 2 reps in workout one, then add 1 rep to one set each workout. So in workout two, do 1 set of 3 reps and 7 sets of 2 reps. In workout three, do 2 sets of 3 reps and 6 sets of 2 reps. This program can be used to develop strength and size for a very long time. The same technique applies for the 5 sets of 5-6 reps. Start with 5 sets of 5 reps in workout one, then add 1 rep to one set each workout.
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