I usually pretty skeptical of the "unheard of new training methodologies" t-nation sometimes touts (especially when its usually just a rehash of something I've already seen before), but today article looks pretty legit:
It makes some pretty phenomenal claims--"First, the experts don't know **** about the glutes. Yes, this means all of your favorite authors, professors, trainers, and coaches. Despite the fact that the gluteus maximus muscles are without a doubt the most important muscles in sports and the fact that strength coaches helped popularized "glute activation," none of them have a good understanding of glute training. Neither do bodybuilders, powerlifters, or physical therapists. They all think they do, but they don't."
anyways, I'm inclined to believe him. I mean, Louie basically redefined how people trained their hamstrings with the GHR and the reverse hyper -- those were essentially two exercises no one had ever seen before, and now they're almost an essential in most powerlifting gyms. Until then, everyone just touted heavy SLDL. hell, I could SLDL 450+, but I could barely do bodyweight when I first started on the GHR. Now I'm up to bodyweight + heavier band for 4x10 and I've noticed a serious improvement in my squatting.
So yeah. tell me what you think
Stats: 11/15/07-First-meet--2nd Meet----3rd meet
Max Bench: 255---220-----------280------300
Max Squat: 405----395----------440------460
CHINUPS - Bodyweight + 135, x1, dead hang. Still working on the one arm chinup.
Thanks for sharing that article, Hazerboy. It's something to think about.
I'm going to try that bent-leg back extension on the GHR, looks like a decent assistance variation.
My Training Log
You want science and studies? **** you. I've got scars and blood and vomit. - Jim Wendler
I'm agreeing and disagree with it. Its all quality information, but to say that "Yes, this means all of your favorite authors, professors, trainers, and coaches" in reference to their knowledge is a ****ing bold statement. More stupid T-nation/muscle over hype. The information has been around for quite a while now, especially if I know it quite well (for being just being a sports science enthusiest). Pffft, I'm off to do 100 pull throughs.
This is the best part:
"Q: Ronnie Coleman had the best glutes of all time, and he never did hip thrusts. Neither did Andy Bolton, and he deadlifted more than any man in history. Usain Bolt is the world's fastest man, and he never did any hip thrusts. What gives?
A: Ronnie's glutes would have been even bigger from hip thrusts. Andy Bolton could get stronger at his deadlift lockout if he did hip thrusts. And Usain Bolt could get even faster if he performed hip thrusts. They are that good! Expect this exercise to be very popular in time."
I mean, the guy wrote a 675 page book on the glutes. He seems a bit obsessed. After 14 years of studying and training glutes this is the end result? I'd expect him to be a world class athlete in something with the way he talks about the importance of glutes and how great his training allegedly is.
Bolton could add 5lbs to his deadlift with hip thrusts. True story.
Interesting read, thanks!
Might give this progression a shot going into a Men's hardball league this Spring and see how it works for me.
I'm training my butt off, but my speed/explosiveness has always been a handicap, even in the best shape of my life and performing what my past coaches deemed "necessary" training geared toward it. I have a bum hammy too that likes to twang me every once in awhile, so anything I can do to protect it is awesome in my book.
Interesting read, however I think he overrates it a little. Here's why
It's similar to me basing an entire bench program (bench program because I compete in the bench, if I were a football player it'd be football) around my JM press.
When I started doing JM presses, I could only use 95lbs for sets of 8, now I've used 365 for sets of 8 and 425 for sets of 4. So my tri's are stronger. Cool.
The real question is, do I bench more as a result? And the answer is, after a certain point I did not. It became time to focus on some other angle of my bench which right now is floor press.
So back to the glute stuff he's emphasizing, mainly the hip thrust, yeah it's important, but you can't let it distract you from the main goal.
That was one thing missing from his article. He didn't say how his athletes became better at their sport, he didn't say how the powerlifter squatted more or the bodybuilder got more shredded glutes. They just got stronger at the hip thrust or whatever.
I will say the exercises he listed weren't bad ones at all. In fact some of them I noticed we've used at Westside for our athletes for quite some time.
So to sum up, good stuff, he just over focused a little bit and lost perspective in my opinion
FWIW, Kelley Baggett wrote an article about glutes quite a while ago w. an unsolicited plug for a couple of videos by yours truly in it. http://www.higher-faster-sports.com/noglutes.html
A child does not learn to squat from the top down. In other words, he does not suddenly make a conscious decision one day to squat. Actually, he is squatting one day and make the conscious decision to stand. Squatting precedes standing in the developmental sequence. This is the way a child's brain learns to use the body as the child develops movement patterns. Therefore, a child is probably crawling, rocks back into a squatting position with the back completely relaxed and the hips completely flexed, and stands when he has enough hip strength. This approach makes a lot of sense and can be applied to relearning the deep squat movement if it is lost. -Gray Cook
Lifting Clips: http://www.youtube.com/profile?user=johnnymnemonic2
And yeah I though it was really strange how he didn't mention any of the RESULTS his clients got. Whats the deal?? Anyways, I'm going to try some of this stuff out and see how it goes. I've never really trained glutes specifically besides the occasional lunge.
two sets of 20 bodyweight hip thrusts, check
two sets of 10 bodyweight single leg hip thrusts, check.
i'll try a barbell during deload week next week.
not really seeing what I'm "so weak" at...
frankly I don't really see the difference in these things and Kettlebell swings, pull throughs, and the glute activation drills we do already.
I've done some of those single leg hip thrusts with my foot up on a ball, and honestly it was really hard at first and had to do them double legs for a while. Lots of those exercises are great prehab and rehab for back injuries, definitely wouldn't hurt to include them in your regimen, as to his claims....
It makes sense but it's nothing new. Just trying to be different and failing.
Last edited by martin; 09-17-2009 at 02:24 AM.
Best lifts @ 226 lbs
Squat - 903
Bench - 573 / 617 @ 246
Dead - 727
Best Total - 2204 lbs @ 226 18/07/2010
It's like anything, try a few of the movements as accessory exercises and see if it helps your strength training or speed. If so, keep it up. If not, drop it.
If you want bigger glutes then some of these movements will achieve that, but if you're after bigger squat/dlift, he himself admits that, unless you're working around an injury or your glutes are a limiting factor, they'll not do much for your max.That was one thing missing from his article. He didn't say how his athletes became better at their sport, he didn't say how the powerlifter squatted more or the bodybuilder got more shredded glutes. They just got stronger at the hip thrust or whatever.
Beyond ensuring glute activation/strength is optimal, as Tom said, ultimately you'll just be getting 'stronger on the hip thrust or whatever'.
Is it just me, or is this picture kind of funny. Veins all popping out screaming while he squats about 300 pounds
I'll admit that t-nation has pretty awful formatting. I can't look at any of their pages at the library without looking like a total meathead -- large, cut up men lifting heavy weights everywhere, screaming, wearing very little clothing. Most of that crap is stock photos anyways - you'll see the same ones over and over rotated through the articles. But occasionally they have some really good stuff on there, and I respect some of what those guys do.
Anybody can buy stock photos and create a site and say anything they want, if that's what they did, why would I attach any credibility to it?
Last edited by BigTallOx; 09-17-2009 at 11:45 AM.
Last edited by rbtrout; 09-17-2009 at 12:33 PM.
Give chalk a chance.
49 years old
Travis nailed it. If this stuff worked so great, then he'd have a gym full of athletes using it and getting better. I tend to believe someone like Louie. Louie has a gym full of athletes he makes better. This guys is just some weenie that reads a lot and clearly doesn't spend enough time in the gym lifting and/or coaching.