What's the purpose of a glute burnout?
Here at the glute lab, we almost always prescribe banded circuits at the end of many of our clients' workouts called 'burnouts'. These burnouts provide the glutes with a good pump and elicit a high degree of metabolic stress.
There are three major pathways to muscle growth: metabolic stress, mechanical tension, and muscle damage. For optimal results, it's best to target all three of these pathways throughout your program to varying degrees. Some exercises work better to target certain pathways than others.
Typically, our higher rep, lighter weight exercises, such as those performed during burnouts, will elicit the most metabolic stress (also identified as the 'burn' or 'pump' that is associated with performing higher reps, banded work, and bodyweight work).
One of the great things about this style of exercise is that it doesn't elicit excessive muscle damage, nor is it very hard to recover from, meaning these exercises can be performed more often without interfering with performance or strength during subsequent training sessions.
There are many different exercises that can be used, but we like to include a burnout of 3 continuous minutes of different exercises, or a circuit of 3-5 different excercises performed in the 20-50 rep range, usually utilizing a Hip Thruster Loop for added tension.