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Glutes: the big forgotten muscle



 
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NHOYLE1
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8/20/13 9:47 A

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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
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8/19/13 11:32 A

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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.

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NHOYLE1
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8/19/13 11:29 A

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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
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8/19/13 8:54 A

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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)
Simple, Effective Strength Training for Beginners www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=5425006


Current Program bb531.wordpress.com/about/

"In god we trust, all others bring data."

"You can't make people smarter. You can expose them to information, but your responsibility stops there." - Rip


 current weight: 11.0  over
 
15
7.5
0
-7.5
-15


NHOYLE1
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7/23/13 11:15 A

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Inspired by this T-nation article:
http://www.t-nation.com/free_online_article/sports_body_training_performance/dispelling_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.



 
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