Hello, I’m a female around 143lbs.
I would like some input on my work out routine. I usually work out lower body 3 days per week and upper body + abs 2 times per week.
My main focus on lower body is to grow glutes. My work out changes, but here is an example:
Leg press: 4x12 @ 250
Hip abduction: 4x12 @150
Hip thrust: 4x10 @ 250
Dead lift: 4x15 @ 85
Glute press: 4x12 @130
PS: I don’t squat or go heavy on deadlift because it hurts my back.
Thank you for the comments
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Thread: Glutes Work out
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01-18-2019, 06:09 PM #1
- Join Date: Feb 2016
- Location: Provo, Utah, United States
- Posts: 117
- Rep Power: 214
Glutes Work out
English is not my first language.
Former athlete. Mother of two.
Instagram: @denisemeu
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01-18-2019, 07:11 PM #2
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01-18-2019, 07:16 PM #3
- Join Date: Feb 2016
- Location: Provo, Utah, United States
- Posts: 117
- Rep Power: 214
Not diagnosed.
But after the second pregnancy my back isn’t the same and can hurt badly for days sometimes. Since I don’t like to squat, I avoid it altogether and just went back to deadlifting, so I’m being over conservative with it.English is not my first language.
Former athlete. Mother of two.
Instagram: @denisemeu
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01-19-2019, 07:25 AM #4
I'm sorry about your back. Are you thinking of seeing a doc? Have you consulted with a physical therapist (because the pain seems to be a limiting factor)? Have you tried walking lunges and step-ups with DB's? Do goblet sumo squats aggravate your back? Make sure your form is strict and there is no lower back pain while doing these. Continue doing traditional deadlifts- only using strict form, and with no lower back pain! Your strength and growth will progress in time, but more importantly.....without injury.
Fact: My first-generation uncle was a boxer who fought Sugar Ray Robinson! He also fought in the war, sacrificing the career he deeply loved, so people could have the right to freedom.
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01-19-2019, 07:27 AM #5
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01-19-2019, 07:34 AM #6
My ass could take a bullet and the only exercise that I do that you in your example do, is deadlifts. I suggest you start learning the kettlebell swing and the Romanian Deadlift. To address the lower back issue immediately, do this: https://www.t-nation.com/training/th...xercise-period
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01-19-2019, 08:00 AM #7
- Join Date: Feb 2016
- Location: Provo, Utah, United States
- Posts: 117
- Rep Power: 214
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01-19-2019, 08:11 AM #8
- Join Date: Feb 2016
- Location: Provo, Utah, United States
- Posts: 117
- Rep Power: 214
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01-19-2019, 08:21 AM #9
- Join Date: Feb 2016
- Location: Provo, Utah, United States
- Posts: 117
- Rep Power: 214
Lol true. He says many Americans get addicted to pain killers and the doctors have a big responsibility on it
I think I wasn’t precise when I described it. My back isn’t the same after pregnancies (like almost for anyone else?), but it doesn’t hurt often, it just happens sometimes so I just avoid things that in the past have hurt it with the idea that I can do other exercises in the gym that although are not “the best “ (squat), are still good enough I can benefit from itEnglish is not my first language.
Former athlete. Mother of two.
Instagram: @denisemeu
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01-19-2019, 08:29 AM #10
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01-19-2019, 08:30 AM #11
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01-19-2019, 08:31 AM #12
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01-20-2019, 02:29 PM #13
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