Squats and Deadlifts Aren’t Panning Out the Way I Hoped

Hey, Bret, I have been your blog fan for a while and incorporated a lot from your advice in my training routine. However, I encountered a very severe problem in my training that is now making me lose the will to continue regular trainings since everything seems wrong.

I had lean legs and small, weak glutes. I was working out almost a year to achieve better physique, using mostly squats, different styles of lunges, deadlifts etc., body pump classes and total body workouts following my trainer’s advice, I wasn’t aiming for the huge booty, just a firmer, slightly more developed one. But it seems that only my legs were firing up. Upper glute is completely underdeveloped no matter what I do. Now I ended up with a really big hamstring muscle, quads developed as well, but glute is now even more ‘eaten’ in this muscle domination. I developed more severe case of anterior pelvic tilt now since i stopped training. I start again, then I get upset after feeling the pain only in my hamstrings after glute exercises even if I concentrate as much as I can on activation. So, bulked legs and no glute improvement. You maybe understand my disappointment and frustration after all the hard work. It’s impossible to find even jeans that fit me now. I am 56 kg, 172 cm, and I am all firm in my upper body, bulked in legs and weak in glute and lower back. Not the look I was aiming for.

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Trust Me, You Have the Time: Fitness Excuses Under Scrutiny

Let’s face it: Life is tough!  Work alone is hard enough, but we also have our daily chores and errands to run, our friendship and familial duties, various hobbies, and emergencies to deal with. In addition, we’re supposed to be trying to get ahead in life, getting sufficient sleep, and maintaining a social life, all while keeping everything in good balance. Now we’re being told to add more onto our plates – exercise – without completely falling apart?

You might be thinking to yourself that you simply do not have the time. Furthermore, you might be looking at all of those fit people out there with disgust. Clearly they starve themselves and are all slaves to the gym. There’s absolutely no way that they can lead normal lives, let alone have any fun, right? You’d like to see them try to look good and be fit while dealing with actual responsibilities and real jobs. They couldn’t possibly juggle half of what you deal with, let alone handle your lousy genetics.

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November Strength & Conditioning Research Questions

Hi fitness folks! Do you know the answer to the November strength & conditioning research review questions? If not, you ought to subscribe to our research review service.

The review costs just $10 per month and is released on the first day of each month. If you sign up before the month-end, you will automatically receive the next edition both as a PDF file and also in two different e-reader formats, which are compatible with both Kindles and Apple devices. To subscribe, just click on the button below and follow the instructions…

 

The next edition will be sent out on Saturday so make sure you’re subscribed if you want to receive it. We also have back issues available for purchase HERE. If you’re new to S&C Research, you might wish to buy the last few and get caught up, or buy our Background Product to build a good foundation. Below is the list of questions we tackle in our review this month.

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November Research Round-Up: Gluteus Medius Edition

Every month, Chris and I write the S&C Research review service. In this article, Chris has written a preview of the November 2014 edition. This edition comes out on Saturday and covers a range of brand-new research but has a special theme of the gluteus medius. This should be of great interest to the physical therapists!

Does hip angle affect gluteus medius muscle activity in the clamshell and side-lying hip abduction?

The study: Examining the effects of altering hip orientation on gluteus medius and tensor fasciae latae interplay during common non-weight-bearing hip rehabilitation exercises, by Sidorkewicz, Cambridge and McGill in Clinical Biomechanics, 2014

What did the researchers find?

The researchers found that hip flexion angle did not affect the ratio of gluteus medius EMG activity to tensor fasciae latae muscle activity during the clamshell exercise. They also found that hip rotation angle did not affect the ratio of gluteus medius muscle activity to tensor fasciae latae muscle activity during the side-lying hip abduction exercise. Finally, they reported that side-lying clamshell appears to be a superior exercise for achieving minimal tensor fasciae latae muscle activity while still maintaining high levels of gluteus medius activity.

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