So i have weak glutes and problems activating them.
I activate (and strengthen?) the glutes with glute bridges.
My confusion is about 2 different approaches and i wonder if both are possible approaches or if one is far superior.
With for example the bridges, i went from 3x20 to 5x30 and it got my glutes really tight to a point where i have new problems because of that...(inflammation)
This got me wondering is it a possible approach to just keep expanding the number of sets/reps. Will that help me activate the glutes better in the future because i make a lot of reps untill i have better control over them or is that not how it works?
Or is the best way to activate them with say 3x20 bridges and than squat afterwards and build strength in the glutes this way? (and keep doing 3x20 every training)
So basically im asking, long story short lol;
Does adding reps and sets to the same glutebridges has potential for my weak glutes that i have a problem activing with.
Or is the regular way to improve this, doing the same rep/sets just for activation and use other compound exercises like squat or dead to strengthen them?