[quote]Yogi wrote:
Biceps - meh, I guess cable curls, never really found a biceps exercise that revved my engine
[/quote]
try incline hammer curls and/or reverse fat grip ez bar preacher curls.
Chest - Incline DB Press
Quads - Machine Hack Squat
Hamstrings - Romanian Deadlift
Glutes - Sumo Deadlift from Blocks
Traps - Rack pull above knee
Lats - Meadows Row
Biceps - Hammer Curl
Triceps - Pullover/Extension
Calves - Calf Raise w/partial reps at end of set
Front Delts - Military Press
Side Delts - Partial Lateral Raise (Hang and Swing)
Rear Delts - Reverse Pec Deck
Abs - Ab Pulldown with back of legs anchored under the pad
[quote]Steel Nation wrote:
Side Delts - Partial Lateral Raise (Hang and Swing)[/quote]
I’ve cussed John Meadows so many times for these. But damn, they work!
[quote]Steel Nation wrote:
Chest - Incline DB Press
Quads - Machine Hack Squat
Hamstrings - Romanian Deadlift
Glutes - Sumo Deadlift from Blocks
Traps - Rack pull above knee
Lats - Meadows Row
Biceps - Hammer Curl
Triceps - Pullover/Extension
Calves - Calf Raise w/partial reps at end of set
Front Delts - Military Press
Side Delts - Partial Lateral Raise (Hang and Swing)
Rear Delts - Reverse Pec Deck
Abs - Ab Pulldown with back of legs anchored under the pad[/quote]
I saw your post yesterday and came back here to ask you about your ballet position DLs for glutes. I was wondering if you were pulling from a sumo stance with feet about shoulder width like in second position for ballet, or if you were doing them with feet closer but turned out at the hip. I see that you edited to say Sumo DL from Blocks, so I think I have the idea.
Question - Are you doing them from a sumo position because of your hip injury or do you just feel them in the glutes more when you are turned out? I’m absolutely going to try them next time I’m at the gym. Do you feel them in your adductors much? I like the idea of getting a full stretch in the glutes by pulling from blocks, and turned out position is great for me since I like ballet, and everything involves a turned out position.
Thanks!
[quote]Powerpuff wrote:
[quote]Steel Nation wrote:
Chest - Incline DB Press
Quads - Machine Hack Squat
Hamstrings - Romanian Deadlift
Glutes - Sumo Deadlift from Blocks
Traps - Rack pull above knee
Lats - Meadows Row
Biceps - Hammer Curl
Triceps - Pullover/Extension
Calves - Calf Raise w/partial reps at end of set
Front Delts - Military Press
Side Delts - Partial Lateral Raise (Hang and Swing)
Rear Delts - Reverse Pec Deck
Abs - Ab Pulldown with back of legs anchored under the pad[/quote]
I saw your post yesterday and came back here to ask you about your ballet position DLs for glutes. I was wondering if you were pulling from a sumo stance with feet about shoulder width like in second position for ballet, or if you were doing them with feet closer but turned out at the hip. I see that you edited to say Sumo DL from Blocks, so I think I have the idea.
Question - Are you doing them from a sumo position because of your hip injury or do you just feel them in the glutes more when you are turned out? I’m absolutely going to try them next time I’m at the gym. Do you feel them in your adductors much? I like the idea of getting a full stretch in the glutes by pulling from blocks, and turned out position is great for me since I like ballet, and everything involves a turned out position.
Thanks!
[/quote]
I think you might have misunderstood my lingo a little (if not please ignore me); the pull from blocks is not a deficit pull. The weights are sitting on blocks about 4-6" off the floor. This puts the bar a few inches below my knees at the starting position.
The stance I use (which is the same as the one I use when pulling from the floor) is dictated by my hip injury. It’s as narrow as it can be while still allowing me to reach the bar on the floor with a neutral spine. Any narrower, my hip locks up, forcing my lumbar to round (the classic “cat taking a shit” posture). If I go wider, I have a harder time breaking the bar off the floor/blocks.
If I were to step up to the bar on the floor, the rings on the bar are more or less even with my shins at the starting position. I’d say my heels are about 6" wider than shoulder width. Toes are turned out about 45°.
I do feel a lot more glute activation when pulling sumo vs conventional, especially in the glute medius. I never really did these with glute training in mind, though. It was strictly a supplemental lift to help my deadlift. But thinking back, they definitely resulted in more glute development than anything I did before or since. A close second would be hip thrusts, but I don’t get any glute medius activation from those.
I think the key is to force your knees out as hard as you can throughout the lift, and really focus on locking out with the glutes (push the hips through) instead of the erectors.
I do get a little adductor action going when pulling from the floor, but it’s not as pronounced when pulling from the blocks.
Hope that helps.
[quote]Steel Nation wrote:
[quote]Powerpuff wrote:
[quote]Steel Nation wrote:
Chest - Incline DB Press
Quads - Machine Hack Squat
Hamstrings - Romanian Deadlift
Glutes - Sumo Deadlift from Blocks
Traps - Rack pull above knee
Lats - Meadows Row
Biceps - Hammer Curl
Triceps - Pullover/Extension
Calves - Calf Raise w/partial reps at end of set
Front Delts - Military Press
Side Delts - Partial Lateral Raise (Hang and Swing)
Rear Delts - Reverse Pec Deck
Abs - Ab Pulldown with back of legs anchored under the pad[/quote]
I saw your post yesterday and came back here to ask you about your ballet position DLs for glutes. I was wondering if you were pulling from a sumo stance with feet about shoulder width like in second position for ballet, or if you were doing them with feet closer but turned out at the hip. I see that you edited to say Sumo DL from Blocks, so I think I have the idea.
Question - Are you doing them from a sumo position because of your hip injury or do you just feel them in the glutes more when you are turned out? I’m absolutely going to try them next time I’m at the gym. Do you feel them in your adductors much? I like the idea of getting a full stretch in the glutes by pulling from blocks, and turned out position is great for me since I like ballet, and everything involves a turned out position.
Thanks!
[/quote]
I think you might have misunderstood my lingo a little (if not please ignore me); the pull from blocks is not a deficit pull. The weights are sitting on blocks about 4-6" off the floor. This puts the bar a few inches below my knees at the starting position.
The stance I use (which is the same as the one I use when pulling from the floor) is dictated by my hip injury. It’s as narrow as it can be while still allowing me to reach the bar on the floor with a neutral spine. Any narrower, my hip locks up, forcing my lumbar to round (the classic “cat taking a shit” posture). If I go wider, I have a harder time breaking the bar off the floor/blocks.
If I were to step up to the bar on the floor, the rings on the bar are more or less even with my shins at the starting position. I’d say my heels are about 6" wider than shoulder width. Toes are turned out about 45Ã??Ã?°.
I do feel a lot more glute activation when pulling sumo vs conventional, especially in the glute medius. I never really did these with glute training in mind, though. It was strictly a supplemental lift to help my deadlift. But thinking back, they definitely resulted in more glute development than anything I did before or since. A close second would be hip thrusts, but I don’t get any glute medius activation from those.
I think the key is to force your knees out as hard as you can throughout the lift, and really focus on locking out with the glutes (push the hips through) instead of the erectors.
I do get a little adductor action going when pulling from the floor, but it’s not as pronounced when pulling from the blocks.
Hope that helps.
[/quote]
Gotcha. Doh. Yeah, I was reading that to be a deficit lift, with a full stretch in your booty at the bottom instead of a partial DL with the bar on blocks or pins. Thanks for the clarification. I’ll try and see. Maybe both ways. I asked about adductors because my ballet teacher thinks I have weak ones, in relation to the rest of the muscle groups in my leg. I routinely do goblet squats from a second position (sumo type stance) with a pulse at the bottom to try to get more adductor activation. Maybe I’m a bit out of balance from focusing on my quad sweep so much. Anyway, just thinking out loud here. Thanks!
Deadlifts and squats are great!! That is if you are good at them.
I’ve been training for 3-4 years and sucked at first because of specific muscle groups. For me, it was the Lower back… it was so weak.
So peripheral work is usefull! I can tell you that.
But still agree with you for the Deadlift part!! Lol