Ma

nua
l ADD LUNGE?!
minder oef

tats
to calculate the Muscle-Growth Volume of an

ExerS
exercise for the Upper Glutes:

Upper Glutes witte Aachtergrond

ctiMotion
= sets x reps x
references
no stretch
Science Based Mean Range of
ROM
cle
Activity x Motion
s
mu
of % Fraction (0.xx)
full stretch
example: Barbell Glute Bridge 3 x 10 x 84% x 0.32 = 806

Mean Activity Range of Motion Other Muscles worked

of Upper Glutes of Upper Glutes Hamstrings Quads Glute Medius Other

100%
during exercise max ROM during exercise

Barbell Hip Thrust 190°

47% 3

Band Skorcher
Hip Thrust 85% % of max
58% 3

2
Barbell Glute Bridge 84% ROM
(190°)
32%
3
American Hip Thrust 83% 47%

Quadruped Band 1
Donkey Kick 80% 50%
Activators
Band Hip Thrust 80%
high muscle tension
47% 3
Seated Band
Hip Abduction 70% 11%
1
Obliques
Standing Band 2
External Rotation 70% 18%
2
Standing Cable External Rotation 63% 18% Erectors

3
Traditional Deadlift 61% 71%
1
45 degree Hyperextension 59% 37%
Adductors

Full Back Squat 76% 3

43%
Stretchers
Parallel Back Squat 42%
more muscle damage
74% 3

Front Squat 42%

71% 3
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Based on research by: Contreras Glute Experiment (2010) Contreras et al. (2015, 2015, 2015)
 Macronu
trient bre
Calor akdown
ie de
ficit i
ndica
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