John Robert Cardillo

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 GLHAM Program Workout Principles By John Robert Cardillo Part 3

To achieve the best results from this GLHAM program, each exercise must be performed to total muscular failure as per my HIT3 workout protocol. Each workout should be more demanding than the previous one, by either performing more repetitions with the same weight used or increasing the weight (during the next workout) when 11 repetitions are completed. Progressively increasing the resistance is key to hypertrophy.

Tracking Progress

To improve performance every workout, it’s imperative that the repetitions completed on each exercise are recorded in the HIT3 log book after each exercise. This will ensure accurate record keeping and will provide motivation for each workout.

Workout Frequency

Glutes should only be worked once each week, as per my HIT3 workout protocol. More than one glute workout per week indicates that your first workout wasn’t performed with maximum intensity. This will result in overtraining. For more information on the causes of overtraining, see some of the additional articles that I’ve written on the subject. After the nine GLHAM exercises have been completed, the hamstrings should be exercised next. Followed by hamstrings, and quadriceps to complete the lower body workout.

Proper Contractions

To grow, Glute muscles must be vigorously contracted in the same manner as biceps curls. Reshaping your glutes will not happen otherwise. The Glute muscles have the ability to work over a long range of motion, which allows for great contractions. When the glute muscles contract, it should feel the same as arm biceps contracting. After several workouts following my program, you’ll start to feel the mind-to-muscle connection as you complete each glute contraction. Direct exercises that I have outlined in my GLHAM program will stimulate the glute muscles and surrounding tie-in structures to contract, which is key to the development of the entire backside area.

Expected Results

The GLHAM program, when followed properly using my HIT3 high-intensity workout methods, produces noticeable results very quickly. Within eight weeks, the glute area will start to take on a more toned, muscular/fuller look. As the body fat in this area decreases, the glute improvement will become more evident.