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Most people break it down into inflammation, repair, and remodeling phases.

Facts when it’s dialed in, your glutes are on fire instantly.

First comes inflammation body rushing in like “yo, something’s wrong.”

Most people rush it, but slow reps hit different.

Then you’ve got repair mode, where tissue starts patching itself up.

When you feel it at the top, you know it’s money.

Last phase is remodeling, where things actually get stronger again.

Light weight, full squeeze = brutal burn.

Think clean-up, rebuild, then reinforce simple as that.

If your glutes aren’t fried, the setup’s probably off.

Everyone hates the inflammation phase, but it’s part of the deal.

It’s sneaky hard when you actually control the movement.

Repair phase feels boring, but that’s where progress happens.

Those top pauses make it way more effective.