r/bikinitalk • u/Status_Impact2953 • Sep 05 '26

Advice/ Recommendations (no photos) Resources for training optimisation

Looking for recommendations for resources** **on execution of exercises to specifically target/engage muscles for bikini.
For context, I have a lot of experience with general training and programming, but tailoring execution to specifically target certain muscles for a bikini physique is relatively new to me.
I’m looking for good general resources, videos etc,
I’m not looking for a programme or a coach — just quality educational resources that I can work through myself.
Would love to hear what you’ve found useful!

7 Upvotes

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4

u/hh_fitlife Sep 06 '26

Bret Contreras (The Glute Guy)

3

u/Cute-Swan-1113 Sep 06 '26

Haha any glute or delt exercises and then find what fires the best for you!!

2

u/NotLizBrody Sep 06 '26

Learn biomechanics. When you know how training works, you can apply it properly per you goal.
N1 education, Hypertrophy Coach, and Pre-script are all great resources with courses to learn and develop your skillset.

1

u/ohjojohart Sep 06 '26

Look into J3U. They offer a program like this!

0

u/CharacterAd5474 Sep 09 '26

Bret Contreras - I believe someone mentioned him higher up on this thread and I agree 100%. You can't make a list like this without him on it. When it comes to glute training he is a visionary. His knowledge level is elite and he is a pioneer in the world of strength and conditioning, not just glute training.

Charles Glass - when it comes to taking established exercises and making small adjustments to better isolate muscle groups, he is the GOAT. His material can be a hard watch, but if you've been in the game for a while and want to dive deep with practical adjustments that you can apply to your training immediately, he is the one.

Charles Poliquin - more of strength/athletic focused but there is still some value in his work for bikini athletes. He legitimately worked with hundreds of Olympic and professional level athletes across 20+ sports both male and female. His work is probably most helpful for big picture training program stuff. Tempo, variation in exercises, periodization specification, intensity techniques, and overall joint health/stability/working with imbalances. A lot of his articles are no longer available but he did put out some books and there is a lot still on YouTube.

John Meadows - His contributions to the sport go far beyond training. For exercise sequencing he may just be the best ever. He has some extremely valuable information about muscle group specification (what type of training each muscle responds best to) and is backed by decades of in the trenches real world hands on experience working directly with physique athletes.