Lol…
Okay…lemme try again…
Might be sans undies, is that acceptable anymore?
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Only time will tell.
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After years of seemingly randomly twinging the lower back on even lighter DL’s, I’ve been hitting more direct glute activation work of late, and I believe it’s certainly helping in the mind-muscle connection > in a bid to turn the glutes on more during compound exercises.
The benefits for me on the booty building is to further strengthen the hips and all that encompass that, so I can lift more for a long time to come… 2c and all.
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Hey! Good to have ya drop in!
Also great glute training reasons! Do you think you see the most improvement in your deadlifts, squats, or both?
I can’t comment on DL’s (yet), as I’ve not programmed them for a number of months. But new training block is introducing them back in this week, so time will tell! Will be mid to high (5-10+) rep sets too.
Squats recently have been solid though, albeit it was hitting higher reps (leaving the bar on the back ala widowmaker style) in the last block (2x 30r sets). These sets I certainly saw improvement on either shorter time to get the reps done, or more capacity to hit the required reps when the weight increased.
My current block is strength focus, so I’ll defo track things with interest.
What exercises have you been doing for the glute activation?
I have a shift in my squat which caused pain in the hip and knee.
Glute issue, now I do hip airplanes and single leg glute bridges and then I will ramp up to about 30-40% of my working weight on squats and deadlifts with a hip circle.
Also, I found that supersetting activation work with the actual ramp works much, much better.
So a deadlift session might look like this:
Set 1: Hip airplane 2x10s/side + Deadlift W/hip circle
Set 2: Hip airplane 2x10s/side + deadlift W/hip circle
Set 3: Hip airplanes.10s/side + deadlift W/hip circle
Set 4: hip airplanes 10s/side + deadlift
Working sets: deadlift
Glutes will be on fire for the working sets.
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Thanks! I haven’t tried the hip airplanes. I have a set of hip circles I use to warm up but have never used them for the lifts. Hmmmm… may try this outbin the morning amd see how it goes.
The big trick is to watch your knee and make sure it doesn’t start rotating inwards as you begin to open your hips (you’ll probably need to hold onto something to prevent it in the beginning - or maybe that’s just how broken I was haha)
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@ChickenLittle generally using stretchy bands, so with a band around (just above) knees, lying on the side, hitting clam-shells 2-3 sets x 10-15r each side. Then lying leg raises, single leg glute bridges 2x10r
Standing work: band around ankles, then one foot elevated by standing on a plate (lock in that glute), then other leg extend out to the side for 2x10r each side ‘resisted hip abduction standing’ (lock glute and core). Glutes should be on fire by end of a few sets of those. Similar standing and raising one leg to 90degrees ‘resisted hip flexion standing’, keeping shin vertical (still have band around ankles).
Sitting with feet off the ground - single leg extension out to 45deg ish (weird to explain, more ACL related that one), whilst keeping other leg vertical.
Keep moving up the resistance on the band.
(Post ACL 6yrs ish ago I suffered atrophy on the LHS glute - ironically though my RHS lower back / glute is more the issue when I’d historically twinge the area when deadlifting!)
Here are a few snapshot images my physio emailed me re some of the above ones…
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Wow! That’s alot.
For me, not all at once, but I’ll throw in a few activation sets of one or two, before say squats. Then do some other bits on other days. So in theory hit most of them twice or so across any given week.
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@planetcybertron OMG talk about the perfect Twerking derriere. You have got it, my lady. Thank God you only posted a picture and not a moving gif or video. The mod would surely have locked this thread.
I am so old and behind the times I am still trying to figure out how to take a butt shot. I don’t own any tight underwear and I am sure nekid would get me ban.
Wanna know a secret? As stereotypical as it seems, I can’t really twerk like…on command. I have to think about it for a minute. I don’t really do it much except for when a really good throwback hip hop song comes on while I’m in my room. My close friend had it down pat when that dancing style kind of took over everything.
But thank you, thank youuuuuu.
The Mods seem to be being very gracious so far. I thought loooooooong and hard about what would be deemed appropriate, since we’ve had undies shots so far, and I’m just like “nah keep the pants on, it’ll be fine.” Undies front shot is fine, since I post undies shots for the T-transformation stuff, so I just followed that logic. Not too…showy?
Weather in clothes or not, my bum is still just out there. BUT that’s what I was going for anyways.
For picture taking If you can hold your phone sideways, and stand to the side with your arm a bit higher up so it’s not in the way of your lower half, you’ve got it in the bag. But no ones obligated to do so, I just like the playful banter of asking someone to repeatedly.
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I was here at the start of this thread. I did my best to get it off to a proper start. It’s a Great thread and All who have participated have really enjoyed this adventure. I thank the mods for allowing it. This is what makes T Nation different than all the other forums. we are a brother/sisterhood of self-improvement. Some naddy some not so much. That said we all do our best to support one another.
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Absolutely!!
Because things have stayed, more or less, wholesome.
The best plan to keep things on track would be to stay the course in terms of the stuff being posted instead of testing the boundaries to see where the line ends up being.
FWIW, back in my in-gym trainer days, my go-to for female clients who wanted a glute workout was supersetting reverse hypers with a two-count peak contraction and sumo deads.
More recently, the best/worst glute DOMS I’ve gotten was after some Pendlay Death Marches - basically, walking 1-leg RDLs done for time or distance.
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Very much agreed. I think in my head I view you guys as very…strict lol. Even though you use memes/gifs in perfect context every single time lol.
Extensions, hypers, reserve hypers, deadlifts, etc. I like as well. I only get mostly top glute activation though, and that lower back to glute tie-in, my hamstrings hog all the hinge movements, unless it’s lightweight stuff.
I do like variety though
Wife: umm, what are you doing?
Me: (reaching over shoulder) trying to get a good pic of my butt
Wife: umm, why?
Me: to show some random meatheads on the interwebs
Wife: show them your…butt?
Me: yeah, is that weird?
Wife: yeah kinda
I told ya’all that she doesn’t get it!
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