Gay. Who are you bending over for? I catch you on this machine I'll lick my lips at you. Then when you bend over for me I'll pin you between the pad and my body. I'll give you a real back extension workout, but I'm the one whose going to be extending. If you catch my drift
this bro on his way to a hip replacement in his 50s, he's already deactivated his hips in his youth, he's going full osteoporosis mode, brittle bone syndrome from not exercising it in early life.
You sound either like a rapist or a person who never considered isolation exercises for physical therapy. IE a merchant parasite or a redditor undesirable.
I hate doing them but they're so good for your lower back and prevent injury. I also like the burn you feel afterwards. I really wish we had a non tedious alternative
Same, a couple weeks ago I started adding more weights and am now at two 20kg plates for 3x10.
I used to have lower back pain after squats and deadlifts. Since I started doing these almost a year ago I have NOT ONCE had any lower back pain. For reference, I squat 3pl8 and deadlift almost 4pl8 for reps, no belt no wristbands.
I want to add more weight to keep my lower back strong, but two plates is already tedious to wield. I might go for a barbell+weights, as another anon does. It looks retarded, but at least I'm less likely to head to snap city.
Based if you actually KNOW how to use one and are using glutes instead of lower back since there are MUCH better things to do for lower back work.
When you get to where you can bang out sets of 30+ reps of single-leg extensions on this and your ass feels like the cheeks are being ripped off, then you're doing it right.
Barbell GMs, zerchers from low to medium pins with a noticeable forward lean, banded GMs, SLDLs with letting the bar get out in front of you slightly, heavy squats, and of course, standard deads. I know I'm missing a few, but it isn't like there aren't better options.
Oh yeah, rack pulls from just below the kneecap, heavy barbell and dumbbell rows, etc. All will work the lower back as well and you don't have to end up spending time doing shitloads of direct work.
>Based if you actually KNOW how to use one and are using glutes instead of lower back since there are MUCH better things to do for lower back work.
You are supposed to work both retard, if you aren't getting a pump in your hammies, glutes, and erectors from these, you're doing it wrong. The point is that you can get volume to your erectors/posterior chain without much axial fatigue unlike squats/deadlifts. >your ass feels like the cheeks are being ripped off, then you're doing it right.
Happens to me on every set anyway lol. I pause for 3 seconds at the top, doing bar on back (since holding a bar cuts off ROM and is much easier due to leverages)
>have you ever tried doing it with a barbell from the ground? could probably get better ROM that way
Bro my head gets really fucking close to the ground with a barbell on my back, doing it while holding a bar would cut the range of motion in half since the plates would touch the ground way too early. Plus the longer lever arm makes the movement MUCH more difficult (like there are dudes doing 400lb+ easily on this while holding it, but I haven't seen anyone do more than 225lb for reps bar on back)
Problem is, most of the 45 degree extensions are too low to get much ROM for using them in that manner and you're getting about 1/3 of what you're after.
The exception is when you can find a decent machine that's raised up well enough, but I haven't seen one in ages, most gyms have shitty ones that are just too low to get much bang for the buck out of using a barbell from the ground for more lower back stimulus. But, if you're lucky enough to have one available, go for it, set up a bar like a deadlift, get on the 45 degree, and pull away using lower back as main focus.
Wrong. If you're effectively using your glutes, you shouldn't really get ANY lower back pump on these whatsoever. If you're feeling it in your lower back, then you're not really using your glutes for shit, probably because they're weak as hell and need to be brought up.
I've been doing 45 degree extensions with glutes as prime movers for years and my lower back gets zero pump from it every single time. Sure, it is being WORKED, but minimally. Even when I'll hold 100 lbs. behind my neck in a barbell squat style and do sets of 10, minimal lower back involvement.
>Wrong. If you're effectively using your glutes, you shouldn't really get ANY lower back pump on these whatsoever. If you're feeling it in your lower back, then you're not really using your glutes for shit, probably because they're weak as hell and need to be brought up.
My glutes are fairly strong, however I think that my hamstrings are much stronger proportionally to my glutes because I autistically trained my hamstrings for an entire year, making them go from one of my shittiest bodyparts to one of my best. Dunno if that has anything to do with this tho. I don't know why you wouldn't want to get free erector work, ever since I've added these my erectors have exploded in size which can never be a bad thing.
Hi, since this is the high intellect thread with actual weight lifting discussion. Pleased to be amongst you chads.
I have a few questions. Lately I've been trying to include reverse mods to certain type of lower body exercises in an attempt to build glutes, especially my piriformis I believe, who responds very poorly to activation during regular versions of squats,lunges, DL.
I think I have dead butt syndrome and the only time I can feel it pulling its share of the load really (with the medius not doing 99% of the work and giving me ''slope butt'' effect with hip dips on side), is when I do reverse movements, like backwards duckwalk sled pull (walking backwards as I pull, in a duckwalk fashion).
I also do this sort of pulse squat wherein I hold the squat at knee parallel and basically just do this soft jerk/twerk if you will, with the glutes poking out, and basically isolated to bear the load as I pulse. Think of it as being like folded over with chest on quads and just jerking glutes up whilst weight is on your shoulders.
I've been noticing some good progress but I am interested in getting more suggestion to exercises that can isolate the glutes, but specifically the piriformis. All traditional (stick your hips out as you finish, like squat) glute moves just seem to build the medius for me. I need to be in a deep stretch position to actually get some action on the piriformis.
>piriformis
Say no more king, I have the exercise for you https://youtu.be/pP4c5KbUupQ
Only exercise I've found that actually loads the piriformis instead of just passively stretching it, and you can also add weight really easily
thanks for delivering, boss.
I'm gonna try those out for size. You know what's funny though? I already do pigeon pose when I do my stretches right before I lift. I will have no problem slipping into this form.
Love the ATG stuff too. I got genetic predisposition to ACL tears in my family so I've been knee health maxxing and doing a lot of strengthening in that area. You should see my front tibia muscle, it's juicy. Real well developed. Alrighty I'm gonna try this out today at the gym. Thanks for the tip. Hopefully it really gets deep in there and actually brute forces the muscle into activation.
My kindest regards, sir.
>the exercise that makes your spine unbreakable will actually send you to snap city!!
pic rel
thanks for delivering, boss.
I'm gonna try those out for size. You know what's funny though? I already do pigeon pose when I do my stretches right before I lift. I will have no problem slipping into this form.
Love the ATG stuff too. I got genetic predisposition to ACL tears in my family so I've been knee health maxxing and doing a lot of strengthening in that area. You should see my front tibia muscle, it's juicy. Real well developed. Alrighty I'm gonna try this out today at the gym. Thanks for the tip. Hopefully it really gets deep in there and actually brute forces the muscle into activation.
My kindest regards, sir.
No problem bro. >I got genetic predisposition to ACL tears in my family
You doing nordic curls? Pretty sure they help a lot with this (anecdotally, since I've gotten strong enough to do full reps fairly easily I feel like I can run much faster. pretty common thing to report apparently) >You should see my front tibia muscle, it's juicy. Real well developed.
Good shit
Yeah bro I'm doing mostly reverse nordic curls and also in pistol variation, basically lately I've been working on my limbo skills a lot at the gym. I'd say I'm about 20 degrees from parallel (at the knee, full matrix pose) but my progress is slow bc the gym doesn't have the right equipment/attachment for me to strap in some type of joint whether knee or ankle, so I been basically raw dogging them.
Realistically I could probably McGyver something at the gym with a BB or something to do the non-reverse form of nordic but tbf it's been out of sight, out of mind. I might try and fashion up something tonight.
I think my biggest problem right now is my lower back/glute area. I got the rest of both posterior and anterior chain on lock, and well proportioned. It was so bad before I used to have swayback posture just to even out the spinal load but now I stand straight as a T.
I just need to get on my own ass and try more shit at the gym, hence why I ask for reccs because I've been sort of slowly making changes and I realize now what I did before wasn't working for my problems.
Thanks for the help. Now I'm curious, what about you, boss? What've you been focusing on currently? What's the strat for you lately? Very interested to hear where you're going with your training.
>Now I'm curious, what about you, boss? What've you been focusing on currently? What's the strat for you lately? Very interested to hear where you're going with your training.
Hmm this is very complicated since although hypertrophy is my main goal I have a shit ton of side goals on top of that, and I don't really undergo specialization phases (though at times I will put more effort into various parts of my training if I'm more focused on it). In terms of hypertrophy I've been trying to fit in a bit more arm volume since mine are lacking. I recently found out that barbell curls and barbell overhead extensions agree with my joints very well so I've been doing a lot of those (funny how most people say those are shit for your joints, weird). Quads/hip flexors/glutes/calves are probably what I focus (or should be focusing on, laziness lol) the most on for lower body, since my hamstrings are outpacing literally everything and my adductors aren't really a concern since they're growing really fast from the isolation work I'm doing for them. Upper back is coming along nicely as well, it used to be one of my worst bodyparts but now it's looking very good.
As for bulletproofing/injury prevention shit, I probably need to work on my ankles more (esp tibialis/soleus, I never skip gastrocs bc I want to grow my calves and I don't need much volume for them so getting them done is easy) since while I currently have no joint or tendon pain in any region, I don't think my ankles/shins would hold up if I was doing high-impact stuff, so I gotta work on those. Piriformis and end-range quad work would probably help too. I also need to work on my middle splits/pancake/front splits more, I'm very far away from the first 2 but I'm very close to front splits so I want to get that within the next few months.
And for strength metrics, while I don't care about them all that much I want to get up to lmao1pl8 for 10 on weighted pause ring dips at some point. Would be very cool.
Really interesting bro, I feel like we are on a similar journey. >my hamstrings are outpacing literally everything.
Same, exactly why I started on this quest to find isolation exercises for the rest of my lower body muscles. >my adductors aren't really a concern since they're growing really fast from the isolation work
same, I actually noticed a few weeks ago that these have been paying up for me too, I now have this little muscle pad growing on my front view of the hip bone and my hip dip has been disappearing, filling out nicely >Upper back used to be one of my worst bodyparts
Same. I've been doing a lot of pull-ups/chin-ups and as I mentioned before, used to compensate with spinal posture but have virtually no muscles there. Unfortunately not quite there yet, Haven't had much growth there despite my shoulders and lats growing.
>ankles
yeah this shit scares me. I don't walk around a lot by virtue of my current living circumstances and honestly, any type of LISS cardio like long periods of walking or biking, I can definitely feel some type of ankle pain...I can't keep sweeping that shit under the rug. I think I might regret it later. >I also need to work on my splits etc...
Ha, I actually I'm also right where you are. I'm basically almost at front split level. Big tip, if you got access to the beach. Stretching and going for the splits while submerged with your feet in wet sand is actually really helpful, it feels like it really lubricates the joints and you can slide right down, helped by the sand giving out and also the resistance against the waves (in the shallows) sort of stretches you out in terms of your stabilizers, fighting to stay upright but its really low intensity, soft and nice. Really if you live close by to the beach, you should try it, its sort of like what they do for rehab in pools but in this case its just to get to that flexibility level.
>Same, exactly why I started on this quest to find isolation exercises for the rest of my lower body muscles.
For me it's >sissy squats for quads >nordic curls for hamstrings >hip thrusts for glutes (tho I think BSS and other unilateral exercises are better in a vacuum, they're not really glute isos) >weighted tailor's pose (performed dynamically not as a stretch) for adductors >unilateral leg exercises for abductors (I think indirect work is enough for them IMO unless they're particularly weak) >standing hip flexions w/ db attached to foot for hip flexors >Same. I've been doing a lot of pull-ups/chin-ups and as I mentioned before, used to compensate with spinal posture but have virtually no muscles there. Unfortunately not quite there yet, Haven't had much growth there despite my shoulders and lats growing.
Weighted inverted rows gave me a lot of initial growth, but after awhile I ditched them in favor of deficit barbell strict rows and chest supported rows with thoracic flexion/extension. They've been working really well for me so far. Powell raises and trap-3 raises have also been great, and doing lots of pullovers and front lever pulls have been helping out my lats a lot. >I can't keep sweeping that shit under the rug. I think I might regret it later.
Definitely train them hard then. Maybe check out this video https://youtu.be/Ub7ESxp_hZE , I've added some of the things from it into my training since I had some weird shit happen to one of the small muscles in my calf when I was running once. Might help you out >Really if you live close by to the beach, you should try it
I would but unfortunately I don't live near the beach, sounds cool tho
Reverse Hyper > Glute Ham Raise > Back Extension
a lot of gyms only have a roman chair though and back extensions are still supremely based if thats the only 1 of the 3 you can do
they're not really equivalent IMO, reverse hypers and 90 deg back extensions are more for pure lower back while 45 deg bridges the gap between those two and normal hinges (good mornings, rdls etc). I would just do all of them if I had access to them all
Best exercise I ever added to my routine and now hit it 3x per week or basically any pull day. After 4 months, I'm doing 2 pl8, 5 sets 10-15 reps. I use it for lower back, but most I see that use it (women) and activate glutes.
Just stick it on your upper back like you would do on a squat. Either unrack the bar out of a rack or row it onto your back from the ground when you're in the bottom position
I finish up with these 45lb plate
I doubt it provides too much hypertrophy but I feel alot better the day after deadlifts if i do these.
I also try and get a really nice touch your toes stretch after doing my sets.
>I doubt it provides too much hypertrophy but I feel alot better the day after deadlifts if i do these.
I find that they're pretty good for hypertrophy, you just need to focus on adding weight and reps just like any other exercise. Too many people treat it like some fluff movement when they should be aggressively pushing progression instead (while keeping technique good ofc)
Yeah its hard at my gym.
Once i hit 45, progression pretty much stopped because if i load up a bar its quarter the rom. (I have long arms, i was thinking of doing them with a zercher hold)
>Once i hit 45, progression pretty much stopped because if i load up a bar its quarter the rom. (I have long arms, i was thinking of doing them with a zercher hold)
That might work, but there's a couple other things you can try >snatch grip (use straps obv. I've seen some people do this with slightly bent arms and retracted scapula for more ROM so maybe give that a go) >dbs (I've seen videos of people pulling them to their chest as they go down for full ROM, maybe give that a go >bar on back (by far the best way if you can set it up, either put the back extension in a rack if you can move it, or if you can't then go into the bottom position and row the barbell onto your upper back, then start doing reps) >single leg (don't need much weight for this obv)
horizontal is more erectors, 45 deg is more hamstrings. also different resistance curves, horizontal is extremely short-range biased while 45 deg is more even
Gay. Who are you bending over for? I catch you on this machine I'll lick my lips at you. Then when you bend over for me I'll pin you between the pad and my body. I'll give you a real back extension workout, but I'm the one whose going to be extending. If you catch my drift
I do them with a barbell on my upper back. Currently at 40-45kg and I'll be at 60 soon. They're fantastic, my hammies are sore all the time from them.
You bend your hips at practically every lower body compound.
Based???
You'll get there soon kiddos
that's called a good morning you retard.
A goodmorning implies you're doing them standing up not with your legs stuck in a back extension tool you absolute retard
Dumbass
>You bend your hips at practically every lower body compound.
if you do the gay version. Who taught you how to lift lmao
bro, Hip Extension is an active component in the concentric of almost every lift, incuding every squat and deadlift variant outside of Sissy squats.
this bro on his way to a hip replacement in his 50s, he's already deactivated his hips in his youth, he's going full osteoporosis mode, brittle bone syndrome from not exercising it in early life.
hot
You sound either like a rapist or a person who never considered isolation exercises for physical therapy. IE a merchant parasite or a redditor undesirable.
He's making a joke.
jokes are supposed to be funny
if you have to ask
Based so long as you load them. Eg 225+ on a bar
Extremely based
>225+ on a bar
Sick goals, if you can do 225 bar on back you'll have the strongest posterior chain ever
I hate doing them but they're so good for your lower back and prevent injury. I also like the burn you feel afterwards. I really wish we had a non tedious alternative
DOMs up you entire posterior chain is something out of this world.
Just deadlift
theres a woman in the pic so cringe
I do these with 20kg plates to warm-up for diddies
I kneel
I do 3x10 of those fuckers unweighted and my lower back has clocked out for the day
>I do these with 20kg plates
is this based?
I do too and lower back its my weakest muscle
Lower back extensions with 70kg or so sounds weird to me
Why do you need to warm up for dildos?
Same, a couple weeks ago I started adding more weights and am now at two 20kg plates for 3x10.
I used to have lower back pain after squats and deadlifts. Since I started doing these almost a year ago I have NOT ONCE had any lower back pain. For reference, I squat 3pl8 and deadlift almost 4pl8 for reps, no belt no wristbands.
I want to add more weight to keep my lower back strong, but two plates is already tedious to wield. I might go for a barbell+weights, as another anon does. It looks retarded, but at least I'm less likely to head to snap city.
worth it to buy a cheap one for home as a califag?
They're superior to deadlifts for hitting the lower back
how you keep the plate from falling
Like this: https://www.youtube.com/watch?v=J46aPqFl0WE
reverse hyper > this shit
How can I do either the one or the other with no equpiment
Reverse: Lie halfway on a table/bench and lift your legs.
Based. I'm surprised that it hits the hamstrings hard. I do weighted hyperextensions in place of deadlifts.
Based on what?
do single leg back extensions if you actually want to be based
Based if you actually KNOW how to use one and are using glutes instead of lower back since there are MUCH better things to do for lower back work.
When you get to where you can bang out sets of 30+ reps of single-leg extensions on this and your ass feels like the cheeks are being ripped off, then you're doing it right.
>there are MUCH better things to do for lower back work.
like what?
>inb4 diddlies
Barbell GMs, zerchers from low to medium pins with a noticeable forward lean, banded GMs, SLDLs with letting the bar get out in front of you slightly, heavy squats, and of course, standard deads. I know I'm missing a few, but it isn't like there aren't better options.
Oh yeah, rack pulls from just below the kneecap, heavy barbell and dumbbell rows, etc. All will work the lower back as well and you don't have to end up spending time doing shitloads of direct work.
>Based if you actually KNOW how to use one and are using glutes instead of lower back since there are MUCH better things to do for lower back work.
You are supposed to work both retard, if you aren't getting a pump in your hammies, glutes, and erectors from these, you're doing it wrong. The point is that you can get volume to your erectors/posterior chain without much axial fatigue unlike squats/deadlifts.
>your ass feels like the cheeks are being ripped off, then you're doing it right.
Happens to me on every set anyway lol. I pause for 3 seconds at the top, doing bar on back (since holding a bar cuts off ROM and is much easier due to leverages)
have you ever tried doing it with a barbell from the ground? could probably get better ROM that way
>have you ever tried doing it with a barbell from the ground? could probably get better ROM that way
Bro my head gets really fucking close to the ground with a barbell on my back, doing it while holding a bar would cut the range of motion in half since the plates would touch the ground way too early. Plus the longer lever arm makes the movement MUCH more difficult (like there are dudes doing 400lb+ easily on this while holding it, but I haven't seen anyone do more than 225lb for reps bar on back)
the one at my gym has handles that would block the bar :/
Problem is, most of the 45 degree extensions are too low to get much ROM for using them in that manner and you're getting about 1/3 of what you're after.
The exception is when you can find a decent machine that's raised up well enough, but I haven't seen one in ages, most gyms have shitty ones that are just too low to get much bang for the buck out of using a barbell from the ground for more lower back stimulus. But, if you're lucky enough to have one available, go for it, set up a bar like a deadlift, get on the 45 degree, and pull away using lower back as main focus.
Wrong. If you're effectively using your glutes, you shouldn't really get ANY lower back pump on these whatsoever. If you're feeling it in your lower back, then you're not really using your glutes for shit, probably because they're weak as hell and need to be brought up.
I've been doing 45 degree extensions with glutes as prime movers for years and my lower back gets zero pump from it every single time. Sure, it is being WORKED, but minimally. Even when I'll hold 100 lbs. behind my neck in a barbell squat style and do sets of 10, minimal lower back involvement.
>Wrong. If you're effectively using your glutes, you shouldn't really get ANY lower back pump on these whatsoever. If you're feeling it in your lower back, then you're not really using your glutes for shit, probably because they're weak as hell and need to be brought up.
My glutes are fairly strong, however I think that my hamstrings are much stronger proportionally to my glutes because I autistically trained my hamstrings for an entire year, making them go from one of my shittiest bodyparts to one of my best. Dunno if that has anything to do with this tho. I don't know why you wouldn't want to get free erector work, ever since I've added these my erectors have exploded in size which can never be a bad thing.
Hi, since this is the high intellect thread with actual weight lifting discussion. Pleased to be amongst you chads.
I have a few questions. Lately I've been trying to include reverse mods to certain type of lower body exercises in an attempt to build glutes, especially my piriformis I believe, who responds very poorly to activation during regular versions of squats,lunges, DL.
I think I have dead butt syndrome and the only time I can feel it pulling its share of the load really (with the medius not doing 99% of the work and giving me ''slope butt'' effect with hip dips on side), is when I do reverse movements, like backwards duckwalk sled pull (walking backwards as I pull, in a duckwalk fashion).
I also do this sort of pulse squat wherein I hold the squat at knee parallel and basically just do this soft jerk/twerk if you will, with the glutes poking out, and basically isolated to bear the load as I pulse. Think of it as being like folded over with chest on quads and just jerking glutes up whilst weight is on your shoulders.
I've been noticing some good progress but I am interested in getting more suggestion to exercises that can isolate the glutes, but specifically the piriformis. All traditional (stick your hips out as you finish, like squat) glute moves just seem to build the medius for me. I need to be in a deep stretch position to actually get some action on the piriformis.
Thanks for the tips.
>piriformis
Say no more king, I have the exercise for you https://youtu.be/pP4c5KbUupQ
Only exercise I've found that actually loads the piriformis instead of just passively stretching it, and you can also add weight really easily
thanks for delivering, boss.
I'm gonna try those out for size. You know what's funny though? I already do pigeon pose when I do my stretches right before I lift. I will have no problem slipping into this form.
Love the ATG stuff too. I got genetic predisposition to ACL tears in my family so I've been knee health maxxing and doing a lot of strengthening in that area. You should see my front tibia muscle, it's juicy. Real well developed. Alrighty I'm gonna try this out today at the gym. Thanks for the tip. Hopefully it really gets deep in there and actually brute forces the muscle into activation.
My kindest regards, sir.
Snap city
>the exercise that makes your spine unbreakable will actually send you to snap city!!
pic rel
No problem bro.
>I got genetic predisposition to ACL tears in my family
You doing nordic curls? Pretty sure they help a lot with this (anecdotally, since I've gotten strong enough to do full reps fairly easily I feel like I can run much faster. pretty common thing to report apparently)
>You should see my front tibia muscle, it's juicy. Real well developed.
Good shit
Yeah bro I'm doing mostly reverse nordic curls and also in pistol variation, basically lately I've been working on my limbo skills a lot at the gym. I'd say I'm about 20 degrees from parallel (at the knee, full matrix pose) but my progress is slow bc the gym doesn't have the right equipment/attachment for me to strap in some type of joint whether knee or ankle, so I been basically raw dogging them.
Realistically I could probably McGyver something at the gym with a BB or something to do the non-reverse form of nordic but tbf it's been out of sight, out of mind. I might try and fashion up something tonight.
I think my biggest problem right now is my lower back/glute area. I got the rest of both posterior and anterior chain on lock, and well proportioned. It was so bad before I used to have swayback posture just to even out the spinal load but now I stand straight as a T.
I just need to get on my own ass and try more shit at the gym, hence why I ask for reccs because I've been sort of slowly making changes and I realize now what I did before wasn't working for my problems.
Thanks for the help. Now I'm curious, what about you, boss? What've you been focusing on currently? What's the strat for you lately? Very interested to hear where you're going with your training.
>Now I'm curious, what about you, boss? What've you been focusing on currently? What's the strat for you lately? Very interested to hear where you're going with your training.
Hmm this is very complicated since although hypertrophy is my main goal I have a shit ton of side goals on top of that, and I don't really undergo specialization phases (though at times I will put more effort into various parts of my training if I'm more focused on it). In terms of hypertrophy I've been trying to fit in a bit more arm volume since mine are lacking. I recently found out that barbell curls and barbell overhead extensions agree with my joints very well so I've been doing a lot of those (funny how most people say those are shit for your joints, weird). Quads/hip flexors/glutes/calves are probably what I focus (or should be focusing on, laziness lol) the most on for lower body, since my hamstrings are outpacing literally everything and my adductors aren't really a concern since they're growing really fast from the isolation work I'm doing for them. Upper back is coming along nicely as well, it used to be one of my worst bodyparts but now it's looking very good.
As for bulletproofing/injury prevention shit, I probably need to work on my ankles more (esp tibialis/soleus, I never skip gastrocs bc I want to grow my calves and I don't need much volume for them so getting them done is easy) since while I currently have no joint or tendon pain in any region, I don't think my ankles/shins would hold up if I was doing high-impact stuff, so I gotta work on those. Piriformis and end-range quad work would probably help too. I also need to work on my middle splits/pancake/front splits more, I'm very far away from the first 2 but I'm very close to front splits so I want to get that within the next few months.
And for strength metrics, while I don't care about them all that much I want to get up to lmao1pl8 for 10 on weighted pause ring dips at some point. Would be very cool.
Really interesting bro, I feel like we are on a similar journey.
>my hamstrings are outpacing literally everything.
Same, exactly why I started on this quest to find isolation exercises for the rest of my lower body muscles.
>my adductors aren't really a concern since they're growing really fast from the isolation work
same, I actually noticed a few weeks ago that these have been paying up for me too, I now have this little muscle pad growing on my front view of the hip bone and my hip dip has been disappearing, filling out nicely
>Upper back used to be one of my worst bodyparts
Same. I've been doing a lot of pull-ups/chin-ups and as I mentioned before, used to compensate with spinal posture but have virtually no muscles there. Unfortunately not quite there yet, Haven't had much growth there despite my shoulders and lats growing.
>ankles
yeah this shit scares me. I don't walk around a lot by virtue of my current living circumstances and honestly, any type of LISS cardio like long periods of walking or biking, I can definitely feel some type of ankle pain...I can't keep sweeping that shit under the rug. I think I might regret it later.
>I also need to work on my splits etc...
Ha, I actually I'm also right where you are. I'm basically almost at front split level. Big tip, if you got access to the beach. Stretching and going for the splits while submerged with your feet in wet sand is actually really helpful, it feels like it really lubricates the joints and you can slide right down, helped by the sand giving out and also the resistance against the waves (in the shallows) sort of stretches you out in terms of your stabilizers, fighting to stay upright but its really low intensity, soft and nice. Really if you live close by to the beach, you should try it, its sort of like what they do for rehab in pools but in this case its just to get to that flexibility level.
>Same, exactly why I started on this quest to find isolation exercises for the rest of my lower body muscles.
For me it's
>sissy squats for quads
>nordic curls for hamstrings
>hip thrusts for glutes (tho I think BSS and other unilateral exercises are better in a vacuum, they're not really glute isos)
>weighted tailor's pose (performed dynamically not as a stretch) for adductors
>unilateral leg exercises for abductors (I think indirect work is enough for them IMO unless they're particularly weak)
>standing hip flexions w/ db attached to foot for hip flexors
>Same. I've been doing a lot of pull-ups/chin-ups and as I mentioned before, used to compensate with spinal posture but have virtually no muscles there. Unfortunately not quite there yet, Haven't had much growth there despite my shoulders and lats growing.
Weighted inverted rows gave me a lot of initial growth, but after awhile I ditched them in favor of deficit barbell strict rows and chest supported rows with thoracic flexion/extension. They've been working really well for me so far. Powell raises and trap-3 raises have also been great, and doing lots of pullovers and front lever pulls have been helping out my lats a lot.
>I can't keep sweeping that shit under the rug. I think I might regret it later.
Definitely train them hard then. Maybe check out this video https://youtu.be/Ub7ESxp_hZE , I've added some of the things from it into my training since I had some weird shit happen to one of the small muscles in my calf when I was running once. Might help you out
>Really if you live close by to the beach, you should try it
I would but unfortunately I don't live near the beach, sounds cool tho
Based if done while holding a plate. I use 10 kg.
Reverse Hyper > Glute Ham Raise > Back Extension
a lot of gyms only have a roman chair though and back extensions are still supremely based if thats the only 1 of the 3 you can do
they're not really equivalent IMO, reverse hypers and 90 deg back extensions are more for pure lower back while 45 deg bridges the gap between those two and normal hinges (good mornings, rdls etc). I would just do all of them if I had access to them all
Best exercise I ever added to my routine and now hit it 3x per week or basically any pull day. After 4 months, I'm doing 2 pl8, 5 sets 10-15 reps. I use it for lower back, but most I see that use it (women) and activate glutes.
How do you do this with a loaded barbell
Just stick it on your upper back like you would do on a squat. Either unrack the bar out of a rack or row it onto your back from the ground when you're in the bottom position
I just do reverse hypers instead.
I finish up with these 45lb plate
I doubt it provides too much hypertrophy but I feel alot better the day after deadlifts if i do these.
I also try and get a really nice touch your toes stretch after doing my sets.
>I doubt it provides too much hypertrophy but I feel alot better the day after deadlifts if i do these.
I find that they're pretty good for hypertrophy, you just need to focus on adding weight and reps just like any other exercise. Too many people treat it like some fluff movement when they should be aggressively pushing progression instead (while keeping technique good ofc)
Yeah its hard at my gym.
Once i hit 45, progression pretty much stopped because if i load up a bar its quarter the rom. (I have long arms, i was thinking of doing them with a zercher hold)
>Once i hit 45, progression pretty much stopped because if i load up a bar its quarter the rom. (I have long arms, i was thinking of doing them with a zercher hold)
That might work, but there's a couple other things you can try
>snatch grip (use straps obv. I've seen some people do this with slightly bent arms and retracted scapula for more ROM so maybe give that a go)
>dbs (I've seen videos of people pulling them to their chest as they go down for full ROM, maybe give that a go
>bar on back (by far the best way if you can set it up, either put the back extension in a rack if you can move it, or if you can't then go into the bottom position and row the barbell onto your upper back, then start doing reps)
>single leg (don't need much weight for this obv)
Dumbbells are totally the easiest way!
I feel dumb for not thinking about that
Excellent for decompressing at the end of a deadlift workout.
essential. 4x15 after EVERY workout.
>12-28 sets per week
What
Just do 3-4 sets 1-3x a week while aggressively pushing progression lol
Hyperextrensions are everything but cringe. You stupidshit zoomer.
t. trainer
What's the difference between one like picrel and one where you basically completely horizontal?
horizontal is more erectors, 45 deg is more hamstrings. also different resistance curves, horizontal is extremely short-range biased while 45 deg is more even
This is such a stupid fucking question.
>"guys is extending the lower back based or cringe?"
It's neither you fucking braindead zoomer. ITS A MOVEMENT PATTERN.
If you have reason to train the movement pattern then this is an option.
Fucking dumbass.
sneed