John travelled the world to learn the best training and nutrition principles and trained alongside top pro bodybuilders at Gold's Gym California. He was a student of Arthur Jones, inventor of Nautilus and Medx Fitness machines, and the pioneer of hi-intensity training. John developed the HIT3 Training System, which transformed his physique to win countless bodybuilding competitions at just 18 years of age! He was also the first bodybuilder to utilize Faradic Electric Muscle Stimulation in his training and intermittent fasting during his competition prep. John’s SHREDDED Nutrition Diet helped him build one of the most shredded physiques of all time. His diet program incorporates fasting and nutrient timing to help athletes build lean muscle while losing body fat.
The most effective HIT3 posterior backside program that I’ve developed is called the GLHAM program. It’s made up of specialized exercises performed on the best scientific equipment that target the nine individual muscles of the glute area and adjoining muscles. Working each muscle in this manner stimulates the muscle to contract, which causes firmness and hypertrophy.
Each exercise is performed for one set of 10 repetitions with a weight that is so effective that one barely completes the 9th and 10th repetition. The first 6 repetitions should be comfortable to complete; however, the last 4 repetitions should be very challenging. The goal is that when at least 11 repetitions can be performed with a certain weight, in the next workout the weight should be increased by 5 pounds in order to force the muscle to work harder. This process of progressive resistance is what will continue to stimulate hypertrophy. At the end of each set, 2 negative repetitions (lasting 10 seconds) and a static hold repetition should be performed.
At the completion of each exercise, you must move to the next exercise without any break whatsoever. You shouldn’t rest for more than 15 seconds when moving from one machine to the next. Resting for more than 15 seconds will allow the muscles to recuperate, ultimately making the program less effective.
This GLHAM workout must be performed in a HIT3 fashion and should take no more than 12 to 15 minutes to complete:
45 Degree Hyperextensions
PURPOSE: To warm up the entire backside area by thoroughly stretching the hamstrings, lower lumbar and glutes.
PRIMARY MUSCLES AFFECTED: Hamstrings (#5), lower lumbar (#9), sacrum V-zone (#7), gluteus maximus (#1).
WORKOUT FORM: The proper form when performing this exercise includes keeping your hands clasped behind your head and going as deep and as low as possible. Stopping at the bottom position for one second and rising to the top and holding the contracted position for a count of two seconds is more effective.
REPETITIONS: Because this serves as a warmup exercise, high repetitions should be performed to muscular failure. It’s important to track every workout’s repetitions performed with a goal in mind to surpass the previous workout’s repetitions or your personal best. Building up to over 30 repetitions is a good goal.
Stiff-Legged Deadlifts
PURPOSE: To work the lower lumbar, which ties in to the upper glutes, and the hamstrings, which tie in to the lower glute area.
PRIMARY MUSCLES AFFECTED: Erector spinae (#9), sacrum V-zone (#7), gluteus medius (#2), gluteus maximus (#1), hamstrings (#5).
WORKOUT FORM: The exercise is performed by standing on a 10-inch platform with your legs locked, stretching down with the barbell in your hands so that your hands actually touch your toes with the barbell. This significantly activates the hamstring muscles that tie into the gluteus maximus and gluteus medius. As you rise up to complete the exercise, at the three-quarter completion point, the gluteus maximus comes under incredible pressure. This is a movement that works the entire backside muscles of the glute area.
REPETITIONS: The set should be performed until failure for a minimum of 10 repetitions. This is a tremendously effective exercise. The weight should be increased when 11 or 12 repetitions can be comfortably performed.
Glute Machine Kickbacks
PURPOSE: This exercise is performed on a Life Fitness Glute machine. It targets the main gluteus maximus muscle and also the gluteus medius muscle.
PRIMARY MUSCLES AFFECTED: gluteus maximus (#1), gluteus medius (#2), hamstrings (#5), sacrum V-zone (#7).
WORKOUT FORM: This exercise is performed one leg at a time. Each repetition should be performed slow and deliberately with the power of the gluteus muscle and not with the help of the quadriceps muscle. As you perform the backward extension, you’ll experience a full glute contraction. The contraction should be held for three seconds to achieve maximum results.
REPETITIONS: A total of 10 repetitions should be completed for each leg. The goal is to increase the weight by 10 pounds when 11 or 12 repetitions can be completed.
Nautilus Hip Thrusts
PURPOSE: This exercise is performed on a Nautilus Hip Thrust machine and isolates the glutes from the posterior side.
PRIMARY MUSCLES AFFECTED: Gluteus maximus (#1), gluteus medius (#2), hamstrings (#5).
WORKOUT FORM: By strapping the belt across the lower waist area, you can perform the movement very comfortably and focus on contracting the gluteus muscles as you rise to the top. It’s important to go down as deep as possible before starting the upward motion. At the top of the exercise (the contraction point), you must hold this position for a count of two seconds. This will thoroughly ensure that the glute muscles are activated.
REPETITIONS: As in previous exercises, 10 repetitions should be performed to muscular failure. This exercise will be the most beneficial when heavier weights are utilized.
Hip and Back
PURPOSE: This exercise is performed on the Nautilus Hip and Back machine, which isolates the glutes from the posterior side. This machine is one of the best ever manufactured as it ties in the glutes as the hamstrings. It’s a machine that provides the greatest range of movement, activating the entire glute muscle.
PRIMARY MUSCLES AFFECTED: Gluteus maximus (#1), gluteus medius (#2), hamstrings (#5), vastus lateralis (#3).
WORKOUT FORM: The exercise should be performed by getting into the machine with the back of your knees on the roller pad. To achieve maximum stretch, the roller pad should be moved as far back as your stretching ability will allow. From this starting position, the legs will thrust upwards and downwards until they are straightened and perpendicular to the floor. At the end of the movement, which is the contracted position, there needs to be a three-second hold when contracting the glutes to achieve maximum benefit.
REPETITIONS: One set with 10 repetitions as a goal should be performed.
Reverse Hypertensions
PURPOSE: To isolate and target the posterior glute.
PRIMARY MUSCLES AFFECTED: Gluteus maximus (#1), gluteus medius (#2), sacrum V-zone (#7), erectors spinae (#9).
WORKOUT FORM: This exercise is performed on an Atlantis Reverse Hyper machine, with the legs in a straight position, putting the emphasis only on the gluteus maximus area. If one isn’t available at your gym, the exercise can be performed on a high bench that allows you to hang over and lift the legs backwards as high as possible.
REPETITIONS: A goal of 10 repetitions should be completed to muscular failure.
Glutenator
PURPOSE: This is a unique new machine that isolates the glute area from the lateral side.
PRIMARY MUSCLES AFFECTED: Lliotibial band (#4), vastus lateralis (#3), gluteus maximus (#1), gluteus medius (#2).
WORKOUT FORM: Sitting inside the machine, with a seatbelt on to maintain positioning, the outer sides of the knees are pushed out as far as possible. This forces the glutes to contract. The contraction should be held for three seconds in order to achieve maximum benefit.
REPETITIONS: 10 repetitions to failure should be performed on this exercise.
Abductor
PURPOSE: The exercise is performed on a Cibex Abductor machine, which targets the lateral side of the thighs and the hip area.
PRIMARY MUSCLES AFFECTED: lliotibial band (#4), vastus lateralis (#3), gluteus medius (#2).
WORKOUT FORM: This exercise should be performed in a slow fashion. The legs should be spread out as far as possible, causing the lateral muscles along the outer thigh to contract. The contraction should be held for a three-second hold.
REPETITIONS: One set of 10 repetitions should be performed to muscular failure.
Adductor
PURPOSE: This exercise should be performed on a Cibex Adductor machine, which targets the inner thigh adductor muscles.
PRIMARY MUSCLES AFFECTED: Adductor magnus (#6), gluteus maximus (#1).
WORKOUT FORM: This exercise should be performed with as much outer stretch as possible during the extension part of the movement, and the inner contraction should be held for three seconds.
REPETITIONS: One set of 10 repetitions should be completed to muscular failure.
Stay tuned for Part 3 of 3 of this series! For Part 1, click HERE.
For more info on John Cardillo, check out his website at johnrobertcardillo.com or right here at Muscle Insider at John Cardillo.
