This is sub-optimal. The glutes are slow twitch dominant by a few percent, but the hamstrings are composed of a whopping 70% fast twitch fibers. The erector spinae are slow twitch dominant by around 6%. This means you should use low reps for the hamstrings, but medium to high reps for the lower back and the glutes.
1 To melt your beads, you should preheat your oven to 400Â°. When it's finished preheating, bake the Perler beads for 10 minutes. After that, remove your beads, allow time for the beads, pan, and cookie cutters to cool.  Once cool, you can pop your Perler beads free of your cookie cutters.
Place the beads in a single layer on the bottom of the form. Try to fill the entire area the best you can to avoid holes (but holes can be cool). 3. I melt my beads at 425 for approximately 25 minutes. The time needed to melt the beads will depend on a few factors, size of your beads and your oven. Less melting times = the beads holding more of their original shape. More melting time = more blending.