Quick and dirty takeaways:
- Great routines that really target the glutes, so you don’t need to worry about overtraining your legs.
- The order of exercises is excellent. You’ll get a good warm-up and then get into the workout.
- Your butt will be sore the next day.
- I recommend doing this workout at least two days apart from your leg day to avoid any overtraining or training through soreness.
I purchased The Butt Bible DVD set by Pauline Nordin in 2013. Pauline is a great role model for women who want a top-level physique. She speaks the truth about other training techniques during the video. I especially like her comment about yoga butts and yoga’s limitations to fully developing the glutes (individual body types aside).
Limited Glute Development
Ironically, considering her comments about yoga, I found the primary downside of the series to be that it is also too limited to maximize glute development. Firming your glutes is one thing, developing them maximally is another. If you have experience with weight training and building muscle, you likely know the need to progressively and regularly challenge the muscles to encourage maximal growth. This is called Progressive Overload, and the most common way it is achieved is by adding resistance, such as upping weights lifted, pulled, pushed, etc. The Butt Bible gives no instruction on different methods to further challenge the muscles to maximize growth. The series is designed as a living-room workout. Weights are used but limitedly and are lightweight. This is one of the major pitfalls with any home workout routine: most are only effective for a beginner’s goals. The Butt Bible falls into this category.
The series also creeps its way out of the butt arena and into other muscle groups. I think these routines were included because the average woman buying a home workout video series, may not know what to do for her upper body in addition to her glutes. However, I don’t need an upper body routine. I already have a split schedule that works for me. I just wanted The Butt Bible. For this reason, a small portion of the total DVD (or digital streaming) series was relevant to me.
Outside of the aforementioned minor cons, the series is worth a try as an introduction to targeted glute exercises … because squats are not a guaranteed way to build your glutes, as the myth states.
As an athlete for over 21 years and a broke single mom for most of that time, I created brokesinglemomfitness.com, now LLAFIT.com, to aid anyone who believes the road to fitness requires a lot of cash or time. In reality, the way to fitness is paved with knowledge and firm principles; teaching readers how to master both is the goal of this site. LLAFIT – Lifelong Applied Fitness