Training is feeling good. Going good. Bit slow progress on the squats but everything is moving for once.
Would love to slap on more weight and push low rep maxes but gonna stick to volume for a bit more while I have the weekly gym time available.
That’s my girl.
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Still holds true, female in video = instant PB for piggie
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Gym bag essentials: girl for spotting
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Hey lads. My girl is going to the gym a bit more consistently now. Wants a bigger butt only.
I’m thinking hitting movement patterns with some intensity (hinge, squat, lunge, hip thrust, hip abduction) will go a long way.
These are easy enough to do in the gym but need some home sesh ideas also.
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Dunno if it was the lunges or the wraps taking some quad out of my squat (@chris_ottawa suggestion in another thread) or both but my glutes is sore today.
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This right here is the real life goals.
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20 minutes cowgirl will be a hell of a leg workout. Aslong as the motion is hip dominant and not quad dominant it’ll hit the desired area.
A well rounded selection. As long as the hinges are sumo.
Calm down dude.
Was gonna ask u as well about knee wraps. I touched em again last session for the first time since injuring my back and they are still a lot of fun.
Have u hit some squats in wraps before or is your low-mid 200s squat in sleeves ur best
Sumo for hypertrophy… I dunno
240 was naked knees, 250 was with wraps. I’ve never tried sleeves.
They’re fun but I’ve never committed to them or programmed them properly, just 4 or 5 sessions I’ve thrown them on for my last top set.
My favourite thing about them is that they seem to give a really consistent squat grove. Like their is only one bar bath for the negative so your position is identical in the hole each time, which is something I struggle with.
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Maybe with more practice but my shit was all over the place last sesh.
When I focus in on technique and am doing less variations I imagine thinking about hitting that consistent efficient bottom position is going to be something to aim for.
Must just be me, cleaned up my bar path from session one!
If your going to compete then definitely. At least like 8 weeks with one comp squat as frequently as you can get away with.
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Mike Israetel was recommending deficit sumo deadlifts for glute hypertrophy. Must be some use at the very least.
If you’re re-learning how to squat then maybe a bunch of different variations isn’t really the way to go. Something like pause squats or wraps would be OK because it’s the same movement pattern, but trying to learn a bunch of different yet similar movement patterns at the same time can kind of confuse your technique. It’s just a thought, but the way I would do things is focus on technique on the comp lifts and do bodybuilding-type assistance work to build some muscle. The assistance work could even make up most of your volume if muscle is the main goal right now.
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Too busy not dying and hitting PRs
I’m running the Sheiko Gold app rn.
It’s “off season” has more variation I think so the app can get some data on your response and proficiency when certain variations.
It’ll focus in like u describe when I go next phase.
While I have u here do u reckon the hip thrust is useful: building glutes = bigger squat / bench
Sure, why not. If it’s not the comp lift or the same movement pattern (like paused, wraps, slingshot) then the carryover will mostly be from increased muscle mass/muscle fibre recruitment in the muscles involved rather than getting better at the movement itself.
There is a post from Chris Beardsley’s Instagram that I put on here a few times and don’t want to look for again, it was explaining the difference between a movement-based and muscle-based adaptation, which is exactly what I’m talking about here. People talk about high bar squats for quads for example, but why should high bar squats be better than something like leg press or hack squats? You aren’t practicing the same movement as a low bar squat, so difference in carryover between the three would be minimal at best. Also squatting is higher stress, and too much variation can confuse movement patterns.
There was an article on here (Thibadeau I think) that was talking about how Charles Poliquin misinterpreted one of Charlie Francis’ (Ben Johnson’s coach) rules about training sprinters. What Poliquin said isn’t relevant here, but Francis was talking about how sprinting with too much parachute resistance (a common tool for sprinters) resulted in a different sprinting technique and therefore the training had little or no carryover to actual sprint performance. Now what is a more basic human functional movement, running or squat, bench, and deadlift? Just think about that for a minute.
I’m starting to sound like Kenny Crox. Anyway, most of the criticism of hip thrusts is that it doesn’t directly replicate the movement pattern in a squat or deadlift, but it seems that doesn’t actually matter if the objective is glute hypertrophy. Matt Sohmer did hip thrusts regularly when he was coached by Josh Bryant.
What sort of variations does the program have you doing?
Wants u to select some main ones for a given period but also to select a bunch that may be used infrequently.
Have disabled like a dozen if the variations that I don’t wanna mess with like chains and bands
The only one I see on there that would maybe not work out great is SSB squat.
Here’s the thing, I used to do a lot of SSB squats and even a couple times did all my squatting with a SSB, it works great for building up quads and upper back extensors but switching back to low bar made it feel like I was learning to squat again and I was disappointed at how my low bar squat didn’t seem to be any stronger as a result. However, I don’t really feel like I get any sort of confusion between the two movements since they are different enough. However, while I don’t necessarily dislike high bar squats I feel like they mess with my low bar technique and I start shifting forward too much, becoming more of a knee-dominant movement than necessary.
Just some thoughts on that. I also don’t like top-down pin squats because they make me slow down my descent too much at the bottom so I don’t bounce around on the pins and then I start doing that without the pins. Then again, some people use them regularly and have no problem. It doesn’t mean that these are necessarily bad exercises, just there are potential side effect in addition to their benefits.
Pause squats are a safe bet for most people.
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