Ass training thread:
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2. Explosive training. Although the glutes only have an average ratio of fast vs slow-twitch fibers, the hamstrings are *extremely* fast-twitch dominant.
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The peculiar biomechanics of hip extension mean that maximal force contraction in the gluteus fibers can only be achieved reliably through simultaneous maximal contraction in the hamstrings
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What this means is that jumps and Olympic lifts are essential to optimal flute hypertrophy training. This focus on hamstring co-movements also serves to ensure that adequate stimulus is applied to the lower glutes, which is important for shapeliness
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