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Your optimal training frequency for the Glutes part I: Exercise Type

How often should you train your Glutes?

The best training frequency for muscle growth is a controversial topic. Most elite bodybuilders swear by training a muscle only once a week (Hackett et al., 2013). A recent meta-analysis concluded that working a muscle group twice per week was superior for hypertrophy compared to once per week (Schoenfeld et al., 2016).

Still, modern progressive lifters argue that training a muscle multiple times per week gives better results. Bret’s client Erin is a perfect example of this. She’s seen amazing results training the Glutes a whopping 6 times per week! How often should you train the glutes for maximum results? The short answer is 2-6 times per week. The long answer requires you to read on, as there are variables you will need to adjust in order to optimize your recovery and ability to train effectively at a given frequency.

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2017-04-03T22:38:19+00:00 November 28th, 2016|2 Comments


  1. Kate September 6, 2017 at 17:54 - Reply

    I read your article describing stretcher, activator, and pumper exercises for the glutes.

    Can the upper body exercises also be broken down into these categories? And how could I find out about these?

    • Stijn van Willigen September 13, 2017 at 05:50 - Reply

      Hello Kate,

      Great question.

      Certainly, they can. As a rule of thumb; band exercises don’t damage the muscles as much, and are easier to recover from. Machine exercises are generally also easier to recover from. Exercises that put a lot of tension on the muscle when it’s stretched, like dumbbell flyes (chest), pull-ups (lats), incline bench biceps curls, overhead variations of triceps extension, ab wheel ‘roll-out’ (abs), wide-grip bent-over rows (middle traps/rear delts), and DB shrugs (upper traps) damage the muscles more and probably need longer recovery.

      Hope that helps,


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