Q: I read somewhere that women need direct gluten training, but men do not. Something about the anatomy? Do men even need exercises that focus on glutes, or are squats and deadlifts enough?
A: "Only squats and deadlifts, bro" is a bullshit response. If a guy wants bigger and stronger glutes, then yes, he has to do direct gluten training.
I hate the whole mantra of "squat prey". When I treated the Glute Girls in 8 lessons, these Instafamous loot chicks do not just build with squats and not with dumbbells.
What should you do? Running while walking is one of the absolute best movements you can do.
The gluten medius is hammered because it has to work functionally to stabilize the pelvis and the glute-max is treated by dynamic hip extension. If you take big steps, the buttocks in the lower part of the lunge are completely extended.
Lunges are great for building mass, improving lower kinetic chain stability, and can even improve mobility. If you want to be very masculine, put necklaces around your neck.
The other movement I like for the glutes is the sumo leg press. Here, put your feet up and wide on the platform. Lower and pause at the bottom before performing the next concentric.
These offer a high progressive overload. You can also have a pretty good transfer to the sumo deadlift.
Well, what about the hip joint? Anyone who tries to argue that the hip joint does not work to build larger and stronger gluteal muscles is at a massive denial. Unfortunately, many men think that it is only for women. And let's be honest, women have absolutely claimed the majority stake in this exercise.
But if you are a brother and are suffering from a heavy case of pancake donkey, let me offer this to you. Dwayne "The Rock" Johnson posts videos of himself playing embers on the trunk. And he looks pretty masculine.
I often rotate the hip joints with the leg extension machine to facilitate handling.
Here's my personal Glute routine:
- Hip Thrust in the Leg Straightener Machine: 3-4 sets of 10-12 repetitions, with each repetition held at the top for 3 seconds.
- Sumo Leg Press: 1-2 sets of 8-10 reps, then 1-2 sets of 20-25 reps.
- Walking Lungs: Until you feel like dying.
If that does not work for you, wait until the moon is full and look in the mirror. Chant "Bret Contreras" three times. You'll wake up with enough trash in the trunk the next morning to get a million Instagram followers.
Building rear dam in the garage
Q: I have a modest garage gym, mostly just dumbbells and dumbbells. I also have delicious deltas. Do I have to buy a band for face-pulls or is there anything else I can do?
A: How about a video response?
Fat Guy Lats
Q: I have slim lats and everyone says to do more pull ups. Well, I'm working on it. But I am also a big man and I do not think that 2-3 reps (all I can do now) will do all that. Will I stay with the pulldown machine?
A: Make chin drives – pull ups or pull ups with your feet on a bench in front of you. The Smith machine is a good place to set it up.
These machines are great for building wide lats, even if you have regular pull-ups. I still have a chin about every two weeks, but if I'm really concentrating on building the expanse, this is my choice.
You can get the lats a bit longer than normal chin, because you may get into the spine flexing as your feet are standing on the bench. You can round off the spine with rack chin springs on the floor to really stretch the lats. You will get a much stronger contraction at the top as you can bulge very much and really shorten the lats.
You want your legs to be parallel to the ground when you're up in the movement. A downward angle of the top of the legs is also fine. Just make sure you do not leverage by keeping your legs too low relative to the hull. Add chains as needed. It looks cool.
Also do not be afraid of assisted suits:
Q: You have called the deadlift "intrusive." So, how often can I take deadlifts and still recover from them? Which factors do I have to consider?
A: Avoiding the dreaded "training hangover" by deadlifting is pretty easy. Stay away from the maximum load for a longer period of time. In fact, one should focus on building deadlifts and not try to demonstrate them with 1RMs.
The deadlift has a tendency to jump up very quickly in terms of loading. Why? Since the autonomic nervous system is strongly affected by strong tensile loads, the sympathetic nervous system can be suppressed.
Do not train the deadlift on your nerves. If you must have been annoyed for your top moves, you will probably see this pattern of progression and then regression: it goes up, it stops, it builds back.
From the point of view of intensity / burden, the majority of your deadlift training should work under loads of less than 85% of your max. 1 repetition will be performed. Trust me, you can build an impressive deadlift with submaximal loads, focusing on explosives.
If you're careful not to train on the nerves and be smart, the other factor the erectors may be is simply not recovering.
This can happen to people who spend one day in the training week and deadlift on another day. Often, they will contain direct back, such as hypers or barbell rows, where the lumbar roll needs to do a lot of work in a static position.
All this back on the squats and deadlifts can produce an effect. High fatigue in erectors that suppress performance.
The solution to avoiding local muscle fatigue in the erectors is to lift after squats and switch to chest-based rowing variations. Deadlift after squats will not put you in the ground when you are smart with the load, and the squats in front of the trains will serve as a great warm-up, so you do not need to warm up for deadlifting.  That's how I've always done:
- Break Squat
- Good morning / deficit Stiff Leg / Leg press (1965) normally) here there was a rotation.)
Day 2, later in the week:
- T-bar series in the breast supports
- Lat Pulldown
Q: I'm always heavy-shouldered and still have crappy traps. What is the deal?
A: Now you speak my love language: Trapetraining.
For years, too, I have had an ultra-shrug without appreciable growth in my traps. They did not start to grow until I gave up the ego bullshit and focused on a suitable load that extended under tension and extended range of motion.
Imagine that. Complete freedom of movement, adequate stress and a longer period of tension for muscle growth. That's crazy talk.
I stopped making a bullshit barbell shrug of over 700 pounds, and went for a dumbbell shrug, concentrating on keeping the tip contraction for 3-5 seconds. My traps responded great.
Now here is something interesting. Bodybuilder Dorian Yates noted that this is the case with his own fall training. He had shrugged at over 650 pounds for repetitions. But an injury forced him to switch to dumbbells, and he had to lighten the load.
He found the extended range of motion, and the ability to pull the weight up and back, caused enormous growth in his traps compared to what he had gotten from the heavy barbell shrug.
I also found out that the overhead platen was raised, where they were taken overhead, that my traps got bigger and bigger. This 1-2 combination is a trap setting for everyone.
If you are really interested in getting your traps to grow, then go here:
- Dumbbell Shrug – Hold the top For 3-5 seconds, you can fully extend in the lower traps. Do 4 sets of 12 repetitions, the same weight for all sets.
- Overhead plate elevation – 100 repetitions without interruption.
Do this twice at the end of the back and shoulder training. In no time you will wonder why you have to ask people again and again to repeat themselves.
PR for non-powerlifters with bench presses
Q: I can not compete with powerlifting, so I should test my max bench press? Many programs are based on a percentage or on your 1RM, but many coaches also say that there is no reason for a non-competitor to fall below 3 reps. The risk-to-reward ratio is simply not there, they say. What do you think?
A: I think testing an "Everyday Maximum" (EDM) can be very valuable. Your EDM is something you could do every day of the week without worrying about it. Some lifters say that this is within 90% of their true maximum.
I use an EDM for both competitors and non-competitors as it provides at least a basis for programming power. Some people prefer the rate of perceived disability (RPE) scale, but I've seen so many people who clearly have no self-observation about what a RPE is at 7 or 8, that I'm just not a fan of it.
Technically, I do not agree with the coaches, who say you never have to train less than a 3RM. The EDM often correlates with a true 3RM, and if you are trying to build maximum strength and / or muscle strength, there should be 5 repetitions of the ground.
Bench press has a high potential for injury, but that's often the case with full-fledged ass clowns, who use almost every workout. I literally have no idea what's important.
And yes, I did it. And yes, it was stupid every time I did it. And yes, I was a member of the Team Ass Clown when I trained this way. And if you do that, you do it too.
It's stupid, it's 100% ego-driven, and you even feel stupid when you blow a shoulder or chest muscle and need surgery.
Hard to train comes with a multitude of dangers, even if you take precautions and use an intelligent program. There is no need to further increase the risk of exceptionally stupid shit … such as pressing the whole bank with a maximum of 1 repeat function.
How to Max Out in terms of sportiness
Q: When I shave my head Do I have to grow a bushy beard to be sexy?
A: Okay, I know, that's just a funny question, but let's immerse ourselves in this topic anyway.
Push-Pull-Legs – The Ultimate Split
Question of Strength 50