There are many ways to obtain a massive glute pump. It happens randomly while you're lifting. For me, I get it every time I do frog pumps. For others it's glute dominant 45 degree hypers. Or some hip thrust protocol. I designed the strategy shown in the video to maximize the glute pump. It's not so much for progressive overload or doing every single week. It was created with one thing in mind - to get your glutes as engorged with blood as humanly possible. So you can do it before you go out for the night or when you have to appear in a bathing suit, etc.

Here Laurita and Tori do the protocol to get half inch glute pumps. Some of my other clients get one inch glute pumps. I've heard of 2" glute pumps out there but I have never measured this. I'm curious to hear some of you report back with your measurement changes. So please give this a whirl and let me know how pumped you got!

The Glute Pump Protocol:
3 sets: 20 repetitions triple banded hip thrust (60 - 90 second rest).
1 set: 20 repetitions barbell hip thrusts => 5 second iso-hold on last repetition. 
1 set: 30/30/30 band seated hip abduction leaning back/upright/leaning forward.

 

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Booty By Bret is an online strength and conditioning program for women catering to all levels of fitness from beginners who are new to strength training to bikini competitors and powerlifters. These total body strength training workouts are highly efficient to maximize aesthetics, body composition, strength, and athletic goals. Take your training to the next level and improve your physique in as little as 3 hours per week!

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