24/7 Customer Service 1-866-236-8417 Need Help? 1-866-236-8417

Reply
Results 1 to 5 of 5
  1. #1
    Aspiring Powerlifter Sebastianc2012's Avatar
    Join Date: Jun 2012
    Location: United States
    Stats: 5'11", 172 lbs
    Posts: 1,115
    Rep Power: 127
    Sebastianc2012 has a reputation beyond repute. Second best rank possible! (+100000) Sebastianc2012 has a reputation beyond repute. Second best rank possible! (+100000) Sebastianc2012 has a reputation beyond repute. Second best rank possible! (+100000) Sebastianc2012 has a reputation beyond repute. Second best rank possible! (+100000) Sebastianc2012 has a reputation beyond repute. Second best rank possible! (+100000) Sebastianc2012 has a reputation beyond repute. Second best rank possible! (+100000) Sebastianc2012 has a reputation beyond repute. Second best rank possible! (+100000) Sebastianc2012 has a reputation beyond repute. Second best rank possible! (+100000) Sebastianc2012 has a reputation beyond repute. Second best rank possible! (+100000) Sebastianc2012 has a reputation beyond repute. Second best rank possible! (+100000) Sebastianc2012 has a reputation beyond repute. Second best rank possible! (+100000)
    Visit Sebastianc2012's BodySpace
    Sebastianc2012 is offline

    Glute raises, and seated good mornings

    So im having a bit of trouble doing these correctly.

    On glute raises, on a bench, I cant quite tell if my glutes are doing the work or not,my hammies get sore. Im squeezing my glutes as hard as I can but still cant tell.


    In seated good morning, wanting to target the upper back.

    Heard you are suppose to lean forward, and round your lower back, and then come up flexing your upper back while raising. Is this correct?
    Current/goal

    Bw: 177/198
    Bench: 155/185
    Squat: 255/315
    Deadlift: 300/405

    Yet to compete.
    Reply With Quote

  2. #2
    Registered User jgreystoke's Avatar
    Join Date: Jun 2007
    Age: 61
    Stats: 5'9", 215 lbs
    Posts: 10,214
    BodyPoints: 15762
    Rep Power: 12394
    jgreystoke has reached the pinnacle! Best possible rank! (+1000000) jgreystoke has reached the pinnacle! Best possible rank! (+1000000) jgreystoke has reached the pinnacle! Best possible rank! (+1000000) jgreystoke has reached the pinnacle! Best possible rank! (+1000000) jgreystoke has reached the pinnacle! Best possible rank! (+1000000) jgreystoke has reached the pinnacle! Best possible rank! (+1000000) jgreystoke has reached the pinnacle! Best possible rank! (+1000000) jgreystoke has reached the pinnacle! Best possible rank! (+1000000) jgreystoke has reached the pinnacle! Best possible rank! (+1000000) jgreystoke has reached the pinnacle! Best possible rank! (+1000000) jgreystoke has reached the pinnacle! Best possible rank! (+1000000)
    Visit jgreystoke's BodySpace
    jgreystoke is offline
    Flexing upper back means rounding it forward. Extending upper back means the opposite, like when you look up and extend your spine.

    Goodmornings are mainly for low back and glutes and hams.

    I'd be very wary of seated goodmornings. They more or less force you to round low back. That might be ok with a very light weight, as a mobilization and conditioning exercise, done nice and slow.

    Put any kind of max effort in there and you're liable to herniate a disk. Then you'll hardly be able to tie your laces. That sort of thing doesn't do anything for your back strength. You'll have to ask Granny to carry the bags of groceries in from the car, if you can even drive with the pain.

    I love GMs btw. Conventional. You unlock your knees, and forget about them. Then you stick your butt back back back to go down to touch the rack pins to hit parallel every rep. Then power back up. Twenty rep sets are the business, so you don't try to turn it into any kind of max effort/main movement.

    All kinds of rows and chins and pulldowns will take care of upper back.

    Goodmornings target the entire posterior chain including glutes and hams.

    All main pulls from the floor:

    Dead
    SLD
    Power clean
    Power snatch
    High pull

    hammer the entire posterior chain as well.
    Old Man Strength:

    http://forum.bodybuilding.com/showthread.php?t=148519323&page=16

    Novices:

    http://articles.elitefts.com/training-articles/the-young-skinny-training-with-add-guy%E2%80%99s-guide-to-gaining-mass-and-strength/

    Beyond novice:

    Jim Wendler's 5 3 1(has bodybuilding templates)
    Reply With Quote

  3. #3
    Aspiring Powerlifter Sebastianc2012's Avatar
    Join Date: Jun 2012
    Location: United States
    Stats: 5'11", 172 lbs
    Posts: 1,115
    Rep Power: 127
    Sebastianc2012 has a reputation beyond repute. Second best rank possible! (+100000) Sebastianc2012 has a reputation beyond repute. Second best rank possible! (+100000) Sebastianc2012 has a reputation beyond repute. Second best rank possible! (+100000) Sebastianc2012 has a reputation beyond repute. Second best rank possible! (+100000) Sebastianc2012 has a reputation beyond repute. Second best rank possible! (+100000) Sebastianc2012 has a reputation beyond repute. Second best rank possible! (+100000) Sebastianc2012 has a reputation beyond repute. Second best rank possible! (+100000) Sebastianc2012 has a reputation beyond repute. Second best rank possible! (+100000) Sebastianc2012 has a reputation beyond repute. Second best rank possible! (+100000) Sebastianc2012 has a reputation beyond repute. Second best rank possible! (+100000) Sebastianc2012 has a reputation beyond repute. Second best rank possible! (+100000)
    Visit Sebastianc2012's BodySpace
    Sebastianc2012 is offline
    I appreciate all the information, really.


    Thanks for clarifying on the gms btw.


    I have really weak posterior chain, lumbar erectors excluded, so I have trouble using my glutes right on exercises that need it, squats, dl, etc.

    got really bad lordosis so that is pretty much why.





    Whats the main difference in a romanian deadlift and conventional gm, mechanical and leverage wise, not bar position?


    Is there a trick to help get glutes to activate and fire properly?
    Current/goal

    Bw: 177/198
    Bench: 155/185
    Squat: 255/315
    Deadlift: 300/405

    Yet to compete.
    Reply With Quote

  4. #4
    Banned -Lucifer's Avatar
    Join Date: May 2007
    Stats: 5'11", 220 lbs
    Posts: 51,375
    BodyPoints: 2339
    Rep Power: 0
    -Lucifer has reached the pinnacle! Best possible rank! (+1000000) -Lucifer has reached the pinnacle! Best possible rank! (+1000000) -Lucifer has reached the pinnacle! Best possible rank! (+1000000) -Lucifer has reached the pinnacle! Best possible rank! (+1000000) -Lucifer has reached the pinnacle! Best possible rank! (+1000000) -Lucifer has reached the pinnacle! Best possible rank! (+1000000) -Lucifer has reached the pinnacle! Best possible rank! (+1000000) -Lucifer has reached the pinnacle! Best possible rank! (+1000000) -Lucifer has reached the pinnacle! Best possible rank! (+1000000) -Lucifer has reached the pinnacle! Best possible rank! (+1000000) -Lucifer has reached the pinnacle! Best possible rank! (+1000000)
    Visit -Lucifer's BodySpace
    -Lucifer is offline
    Originally Posted by Sebastianc2012 View Post
    Whats the main difference in a romanian deadlift and conventional gm, mechanical and leverage wise, not bar position?
    Both those movements work pretty much the same muscles. GM's work the core a bit harder than RDL's do, though.

    Is there a trick to help get glutes to activate and fire properly?
    Yes. Lie down on the floor (supine), fold your legs so your hamstrings are touching your calves, push your hips into the air (towards the ceiling) and then bring them back down slowly. Keep doing this drill every day till you feel your glutes being worked nicely. It should feel as if a large pair of hands are grabbing your ass. (no homo)
    Reply With Quote

  5. #5
    Registered User jgreystoke's Avatar
    Join Date: Jun 2007
    Age: 61
    Stats: 5'9", 215 lbs
    Posts: 10,214
    BodyPoints: 15762
    Rep Power: 12394
    jgreystoke has reached the pinnacle! Best possible rank! (+1000000) jgreystoke has reached the pinnacle! Best possible rank! (+1000000) jgreystoke has reached the pinnacle! Best possible rank! (+1000000) jgreystoke has reached the pinnacle! Best possible rank! (+1000000) jgreystoke has reached the pinnacle! Best possible rank! (+1000000) jgreystoke has reached the pinnacle! Best possible rank! (+1000000) jgreystoke has reached the pinnacle! Best possible rank! (+1000000) jgreystoke has reached the pinnacle! Best possible rank! (+1000000) jgreystoke has reached the pinnacle! Best possible rank! (+1000000) jgreystoke has reached the pinnacle! Best possible rank! (+1000000) jgreystoke has reached the pinnacle! Best possible rank! (+1000000)
    Visit jgreystoke's BodySpace
    jgreystoke is offline
    ^^^^^^

    Great tip.
    Old Man Strength:

    http://forum.bodybuilding.com/showthread.php?t=148519323&page=16

    Novices:

    http://articles.elitefts.com/training-articles/the-young-skinny-training-with-add-guy%E2%80%99s-guide-to-gaining-mass-and-strength/

    Beyond novice:

    Jim Wendler's 5 3 1(has bodybuilding templates)
    Reply With Quote

Reply

Similar Threads

  1. Replies: 5
    Last Post: 12-01-2012, 03:53 PM
  2. Becoming the leanest, strongest 165 pounder I can be: blood, sweat and tears.
    By musicianman in forum Powerlifting Workouts - Training Journals
    Replies: 9989
    Last Post: 07-25-2012, 02:13 PM
  3. Does this workout program seem any good?
    By Marcheye1 in forum Workout Programs
    Replies: 1
    Last Post: 01-22-2009, 05:01 PM
  4. Replies: 2
    Last Post: 10-28-2008, 10:08 AM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts