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.
Melt the Gel Wax. Preheat oven to 225 degrees Fahrenheit. While the oven is warming, cut or chunk off the desired amount of Gel Wax. When the oven is heated place the Gel Wax into the glass container and carefully set it in the oven. Let the Gel Wax melt in your oven for approximately one hour. Please do note that Gel Wax melts at a slower rate than traditional waxes on the market. Be patient, and do not rush the process or turn up the heat source.