Below is the hip thrust pyramid scheme I’ve been prescribing to some of my clients lately. I have each of them performing this protocol once per week for 4 weeks as follows:
Set 1: Select a load that you can perform for around 15 reps.
Set 2: Select a load that you can perform for around 10 reps.
Set 3: Select a load that you can perform for around 5 reps.
Set 4: Select a load that you can perform for around 20 reps (know that you’re fatigued by this point, so you’ll have to go lighter than normal) and add a miniband around your knees (@the_hip_thruster Loop works perfectly for these).
Tip: Choose weights that are easy to load and unload, and don’t be so obsessive about nailing the number of reps perfectly.
The ladies are using around 225lbs, 275lbs, 325lbs, and 185lbs for each set, respectively. These are the loads that you’ll stick with for the entire 4 weeks. Perform each set close to failure, resting approximately 3 minutes between sets 1 and 2 and 2 and 3, and 2 minutes between sets 3 and 4. Add up the total number of reps each week.
On week 1, you will likely get around 50 total reps. On week 2, strive for around 60 total reps. On week 3, push for around 65 total reps, and on week 4, 70 total reps.
This is an awesome form of progressive overload that has you getting stronger in every rep range. Make sure you don’t resort to “junk” reps; you want a full lockout with good spinal mechanics. You can touch the bar down between reps or reverse in mid air, just make sure you use the same ROM each week. ▪️
This workout is to be done at the beginning of your session. Only use this protocol 2-3 times a year. You can and should hip thrust 1-2 additional days throughout the week, however, but go with pause reps, B-stance, 1.25 reps, or other non-traditional variations. ▪️
Strong by Bret members, you’ll be doing this on Day One so be prepared; you’ll also be doing @therock’s thrusting protocol on Day Three. 😈
Thanks to my models @cabalstrong10, @domscottfit, @chrisannanorthrup, and @brianna_fit_. They’re on week 3 right now and kicking butt. Shown are each of their last two sets of the pyramid.
#gluteguy #glutelab #thethrustisamust