Confused by the hip thrust versus squat debate. In this solo deep dive Istani breaks down what EMG really tells us, what the 2023 MRI trial found, and how to program both lifts for maximal glute development without guesswork. You will learn why higher activation in a single session does not always equal more muscle over time, how stretch at long muscle lengths compares with peak contraction at lockout, and exactly how to set weekly volume, frequency, and progressions that work in the real world.
Who this episode is for
Beginners-Intermediate lifters who want clear science translated into practical step by baby step programming guide.
You will learn
1.What EMG can and cannot tell you about hypertrophy
2.Why squats and hip thrusts produced similar glute growth in a nine week MRI study
3.How to combine both lifts inside a simple two day split
4.The weekly set targets and progressions that move the needle
Chapter Guide
0:00 to 0:45 Introduction
0:45 to 1:30 EMG era and early evidence
1:30 to 2:15 MRI results and what changed
2:15 to 2:45 Why different stimuli can yield similar growth
2:45 to 3:20 Programming both lifts with clear targets
3:20 to 3:45 Rapid checklist
3:45 to 4:00 Close
Key references
Plotkin et al 2023 Frontiers in Physiology
Contreras et al 2015 Journal of Applied Biomechanics
Schoenfeld et al 2016 Sports Medicine
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