Advertisement -- Learn more about ads on this site.

 
Message Boards
FORUM:   The Guys' Lounge
TOPIC:  

Glutes: the big forgotten muscle



 
 
Search the
Message Boards:
Search
      Share
Advertisement -- Learn more about ads on this site.

Author: Message: Sort First Post on Top


NHOYLE1
Posts: 351
8/20/13 9:47 A

I was just reading the chapter of SS about pause squats. Right now I am still progressing pretty well, so I will hold off for now, but I will keep it in mind.



BREWMASTERBILL
SparkPoints: (31,080)
Fitness Minutes: (12,713)
Posts: 4,110
8/19/13 11:32 A

I had trouble getting out of the hole myself after a certain weight. I too did accessory movements. The thing that seemed to help the most (and also sucked the most) were pause squats. You have to lighten the load, naturally, but get to the bottom position slowly and sit there for a second and try and push up out of the hole as hard as you can. Obviously, do not sacrifice good form because the push can force you to compromise. I would use a good deal less weight and do a number of reps. Pause squats are brutal.



NHOYLE1
Posts: 351
8/19/13 11:29 A

I have trouble getting a full push from my squats and deadlifts. I am working on my form, so this might change, but I could really feel the difference in workouts where I did that as an accessory and where I didn't (though I can imagine the same would be true for other focused accessory lifts) . The problem I am trying to solve is power out of the bottom of my squat.

I've finally started reading SS, and as such will probably back off of that as an additional lift for a while.

Though I am starting to add farmers walks to the ends of all my workouts now, because it seemed like my grip was holding my back more than anything on my last deadlift (and I have barely crossed 1.5 bw).



BREWMASTERBILL
SparkPoints: (31,080)
Fitness Minutes: (12,713)
Posts: 4,110
8/19/13 8:54 A

I knew this would be authored by Bret Contreras. lol.

Squats and lunges always tear up my glutes. I haven't found the need to do anything outside of that. If I followed this advice, it seems like I'd spend a lot of time on my glutes. Which from the "glute guy" is to be expected. I'm not sure I'd care to spend this time. Any reason why you think you're not getting enough glute activation from the major lifts?

In other words, what problem are you trying to solve?

Edited by: BREWMASTERBILL at: 8/19/2013 (08:54)


NHOYLE1
Posts: 351
7/23/13 11:15 A

Inspired by this T-nation article:
http://www.t-nation.com/free_online_arti
cle/sports_body_training_performance/d
ispelling_the_glute_myth

Do you do any specific exercises for your Glutes? Do you do any compounds that work the glutes well?

For me: I started doing hip thrusts, just started using the bar with it. I also do the deadlifts and squats, but according to that article, the amount they activate the glutes just isn't enough.



 
Page: 1 of (1)  
Search  



Share


 
Diet Resources: inspirational speeches | inspirational poetry | inspirational films
x Lose 10 Pounds by October 14! Get a FREE Personalized Plan