In this episode of the Self Selecting podcast, we welcome back Eric Bugera for an in-depth discussion on optimizing exercise selection for female physique athletes. We dive deep into the biomechanics and effectiveness of various exercises, including hip thrusts, RDLs, and good mornings, and explore how to achieve optimal glute activation and growth. Eric shares his insights on the importance of understanding muscle mechanics and how to tailor exercises to individual needs for maximum hypertrophy. Whether you're a seasoned athlete or new to the fitness world, this episode is packed with valuable information to help you enhance your training regimen.
Timestamps:
- [00:00] Introduction and welcoming Eric Bugera back to the podcast
- [02:48] Discussing the positive feedback from Eric's first appearance and the goal for this episode
- [03:48] Overview of exercise selection for female physique athletes focusing on lower body development
- [04:25] Hip thrusts vs. 45-degree back extensions for glute activation
- [06:13] Length-tension relationship in glute training and its implications
- [09:00] The role of glute bridges and hip thrusts in muscle activation
- [11:45] Comparing hip thrusts to glute bridges
- [14:32] RDLs vs. good mornings for posterior chain development
- [19:28] Addressing anterior pelvic tilt and its correction during exercises
- [20:56] Comparing RDLs to good mornings for posterior chain development
- [25:34] Single-leg RDLs vs. bilateral RDLs
- [30:21] Benefits of Bulgarian split squats vs. regular squats
- [34:40] Differences in muscle activation in lunges vs. step-ups
- [39:21] Pros and cons of various glute isolation exercises
- [40:34] Importance of quality movement and execution in online coaching
- [42:06] Utilizing tempo and load positioning for optimal training outcomes
- [47:17] Discussing regional hypertrophy and fiber orientation
- [50:08] Long-term approach to muscle growth and the role of consistency
- [53:46] Effective use of pauses and tempo in glute kickbacks and other exercises
- [56:08] Ensuring quality movement in high-repetition exercises for smaller muscle groups
- [59:00] Final thoughts on balancing sensation and effectiveness in exercise selection
- [01:08:02] Importance of maintaining position and progressing weight in exercises
- [01:13:37] Setting up exercises for true glute engagement and hip extension
- [01:17:48] Final recommendations for improving movement quality and achieving long-term gains
Links & Resources:
- Follow Eric Bugera on Instagram: @eric_bugera
- Work With Eric: https://ebugera.com/
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