You can find more of Doug's videos here: ruclips.net/channel/UCh_8DNqrT_rJ2NbNHUNrTxA Or here online.smarttraining365.com/the-brignole-method-free-extract1
I love you Doug I’m a huge fan and watch you on Rics show all the time !! Thanks for the knowledge your a genius , I appreciate all I have learned from you , thanks 🏋️♀️😊❤️
You can find more of Doug's videos here: ruclips.net/channel/UCh_8DNqrT_rJ2NbNHUNrTxA Or here online.smarttraining365.com/the-brignole-method-free-extract1
You can find more of Doug's videos here: ruclips.net/channel/UCh_8DNqrT_rJ2NbNHUNrTxA Or here online.smarttraining365.com/the-brignole-method-free-extract1
You can find more of Doug's videos here: ruclips.net/channel/UCh_8DNqrT_rJ2NbNHUNrTxA Or here online.smarttraining365.com/the-brignole-method-free-extract1
None of my gyms in South Carolina( PF, Gold's, or Clemson's gym) have a multi-hip machine or sissy squat machine. The lying hamstring curl is closest thing we have, but that is not really getting femur / glutes involved. I just ordered a sissy squat machine online; the multi-hip machines are like $3,500. I'm 6'6" and, man, the multi-hip would do a ton of good.
Thanks Doug, you show us a good perspective. It would really help if you could not only base your explanations on mechanical point of view, but also statistical studies showing what exercices provide the best results. After theory always should come experience and statistical analysis.
Put a strap with a D ring around your thigh, just above the knee. Attach it to a cable at the proper height and you’re set. That’s how I do them at home on my functional trainer. 👍
You can find more of Doug's videos here and a video about the transverse abdominis: ruclips.net/channel/UCh_8DNqrT_rJ2NbNHUNrTxA Or here online.smarttraining365.com/the-brignole-method-free-extract1
My gym used to have that machine, but they got rid of it. I never even used it when I had the chance. I’m usually pretty good at figuring out ways to make an exercise work for me, but I don’t know how you’d recreate this one without that machine.
Steve Berube It’s essentially a Leg Extension machine for the glutes. Imagine trying to work your quads in a gym that doesn’t have a Leg Extension machine. The second best exercise might be Glute Bridges, but it’s a distant second best. Lunges (stepping back, rather than front) is also relatively good. But also not nearly as good as a Multi-hip machine.
this is a great video but this machine is not common enough in gyms. Also can you make a video on deltoid training since I think you are against overhead pressing movements
Ahh this is so cool, Doug has his own channel! I would love to see some videos pointing out some of the flaws with alot of the teachings of some of the so-called experts spreading conjecture on the subject of resistance training. Jeff from Athlean-x would be a good start.
I've found that standing cable kickbacks (with a slight abduction as the leg straightens) work well. The ankle strap is best slid through the foot like a stirrup, with the pulley height set just below hip level - so you begin the movement with full hip flexion and a stretch on the glute. This is close to the action of the multi-hip machine, rather than just doing a rear leg raise with the leg straight throughout.
In other videos with other exercises you stated that because the muscle is weaker towards the end of the movement in its lengthened state we don’t want very much load if any but here you’re saying that this exercise is best because it works through full range of motion including end phase. An example is for front delts where you said front arm raise isn’t best because of too much load at end of movement but glute machine is doing same thing. Please understand I love your work and promote it so not criticizing but rather need clarification.
with no multi hip machine, would it work to do a "reverse hyper", lying face down on a hi bench with hip joint as fulcrum and legs hanging off the end of the bench So this puts legs at 90 degree angle to the torso, then contracting glutes to lift leg as high as possible. ankle weights can be added as needed.
Yes, this is the best glute exercise. This why 99.9% of humans through history have not built big glutes with it. And loading of the spine is actually a good thing as general rule. It makes it stronger, and looks better.
@@liamburns8554 both are difficult... it is literally a standing reverse hyper... you could do this exercise with a revers hyper 'table'/machine by not laying on the table. Loading the spine will tank your body, especially the nervous system.
The multi-hip machine most of the time has not a lot of weight in standard machines.. So you have to connect weights and that's not always permitted in firness.. And all those cushioning rolls give pressure on the hamstrings on one spot.. And IMPORTANT, I find it that you are in a not very well supported position to stand and hold good posture. Before in our fitness we had a differetn hip-machine where we could rest our chest on cushioning. So we were not standing 'free' but supported.. I miss that better version still..
I understand what you mean, if you wear shorts to train during the leg day, you have to use a towel, to avoid skin friction, I mean that feeling of skin getting stuck in the pad/cushioning, the towel will solve this problem. Another thing could be to wear long pants, not shorts. The same applies to leg extension, seated leg curl, seated hip adduction. And on the multi-hip machine applies the same thing as well, you need to wrap the towel around the pad and the pad won't get stuck in the skin. Hope this little "trick" helps
LIght to moderately heavy incline leg presses with the seat all the way back and your placed high on the apparatus. Just make sure to place all of your foot on the machine.
My LA Fitness has one, and I used it for the first time today. I've been a member there for over 4 years and have only seen it being used once. Meanwhile everyone's spending a lot of time awkwardly setting up barbells to do inferior hip thrusts.
You can find more of Doug's videos here plus alternatives scroll down it's the 2nd video I believe: ruclips.net/channel/UCh_8DNqrT_rJ2NbNHUNrTxA Or here online.smarttraining365.com/the-brignole-method-free-extract1
I do not think so. I beat my brains out thinking about it. Luckily our gym has this multi hip machine. The closet movement to this is the Nautilus hip and back, but most gyms do not have it anymore.
The best glutes I had - before glures become mainstream - 🙄 where than I trained those at a MedX machine similar to the hipmachine in the vid except lying, and now I understand why.
Can you describe all the forces involved when using the multi hip machine because I can feel forces transferred in the standing leg and even in the torso (pushed forward) but I barely feel anything in my glute.
Lucie veilleux The force of the machine is rotational, around the cam. When you start the movement, your operating leg pushes downward, while the rotational force of the machine is pushing upward. At this early stage, the load on the standing foot would be lessened. In essence, the force you’re producing would be the same as that which would allow you to step up onto a higher step. However, as your hip extension force nears the end if the range of motion, you are pushing mostly posteriorly (toward the rear), which then forces your standing leg to “resist” sliding forward. This requires some degree of force from your standing leg - by the quadriceps and hip flexors. “For every action, there is an equal and opposite reaction”. It would be nice if this didn’t occur, however this is one of the advantages of the multi-hip machine....it provides you with a significant opposing force, at the conclusion of the range of motion (the point of maximum gluteal contraction). Squats only provide gluteal opposition at the beginning of the range of motion, and zero opposition at the conclusion. The multi-hip machine provides resistance throughout the entire range of motion, plus a greater range of motion.
@@dpbrig1 i’ve been watching your videos and a couple questions pop into my mind and i’d love to have your feed back on them. I think the glutes really grow well from the loaded stretch as in a lunge for example or a squat at the bottoms of the movement. There is something about that loaded stretch and stretching the facsia under load that seems to promote growth. Also although the flute is not isolated in a lunge it can really be overloaded because of other muscles allowing more weight to be used than if you just did a glute iso movement. I think a lunge and an iso compliment each other nicely? Thoughts? So do you think someone could grow quads large enough to be on an olympia stage with sissy squats and leg ext only ? lastly there seems to be a need to train hamstrings from the hip hinge as well and the knee joint. So you don’t think hams will pack development if only done from a leg curl position and no hinging ?
60zeller There are a number of other exercises that “work” the glutes, including Glute Bridges, Lunges, Squats and Deadlifts. I’m not suggesting that Glute Extensions on a Multi-hip Machine is the only way to work the glutes. I’m simply saying that those other exercises all have some degree of mechanical or neurological factors that compromise them. Obviously, many people develop their glutes without using a Multi-hip Machine. But that machine bi-passes all the factors that compromise the other exercises. It eliminates bi-lateral deficit (allows unilateral movement), it allows the use of full femur length, it eliminates reciprocal innervation (neurological interference), and it doesn’t load / compress the spine. This allows maximum glute loading with the least effort and the least risk.
Ematuresco There is nothing like it. It is, basically, like a Leg Extension machine (for the quads), and like a Leg Curl Machine (for the hamstrings). No other exercise provides as much range of machine, nor continuous tension through the entire range of motion, nor the ability to maximally load the hip extensors without loading spine, nor the ability to perform unilateral movement (thereby avoiding “bilateral deficit), all at the same time.
I don't disagree that this is a good option to throw in. But I think looking at exercises only from the perspective of range of motion and where the tension is in the range is one dimensional. You're missing multiple considerations. There is no such thing as a best exercise. The problems I have with this are: - Individuality - whilst we are all similar in mechanics, we are all a little different in the way our anatomy manifests. This means that some exercises activate the glutes more than other exercises for different people. This has been shown in EMG research where hip thrusts activated the glutes the most for some people and front squats activated the glutes the most for other people. Also the mind muscle connection may be stronger on some exercises for particular people than for others. However, I do recognise that for isolation exercises these factors are likely to be less of an issue. - Practicality - If you are training the whole body (assuming most people do) would you really split up all your training volume into individual isolation exercises for each joint? That's not time efficient at all! You'd be there for hours working the glutes, quads, hamstrings, calves, adductors etc. Part of the point of doing multi joint, compound movements is that it's an efficient way to train multiple muscles at the same time. That comes at the cost sometimes of perfect Load - Training with an isolation exercise has it's benefits but it's ignoring the magnitude/load of force being generated by that muscle or muscle group. The force production with isolation exercises is generally lower. There is a limit to what can be achieved with an isolation exercise in most cases. However a squat bar can always be loaded with more weight if needed. Multiple actions - some muscles perform more than one action and some muscle groups actually have segments or regions that contribute force differently. For example it's been demonstrated that the upper fibres of the gluteus maximus actually assist with hip abduction. Hence the reason why many good trainers prescribe hip abduction exercises as well as hip extension exercises because hip abduction is performed by more than just the gluteus medius. Reality - the truth is we just don't see a lot of really big, well developed people performing exclusively isolation exercises. Usually they perform primarily multi joint, compound exercises combined with some isolation exercises as well. I think it's a bit narrow minded and one dimensional to say that one exercise is the best exercise and the only exercise anyone should do for a particular muscle group. The hip machine mentioned is a good idea but should be combined with other exercises for the reasons suggested above.
Squats and deadlifts are just a risky exercise.. when you are going for the last reps.. and with the heavier loads on your back and spine every time.. with losing good form,.. So, for the long haul,.. taking it the biomecchanics way is better.. It's mot powerlifting for the records or winning the game of numbers..
You do not need to be exercising for hours to accomplish individual muscle training. In fact, you should never be in the gym for hours. You do not need more than three sets per body part, and some studies suggest there is not any difference in doing one set or three sets; however, lets say you want to do five or ten sets per body part. It should not take more than an hour per day.
What you said is only true if multi joint movements load each participating muscle optimally from start to end, with the right resistance curve, opposite muscle loading, full range of motion and many other factors... But the reality is not they contribute partially trough out the range of motion. Most of the EMG studies are performed on those movements, by people who are not masters of biomechanics and don't know the proper set up to test"isolation" exercises, especially when they test movements that are neurologically compromised such as the hip Thrust. There is a way to work all muscles optimally in less than an hour.
"...EMG research where hip thrusts activated the glutes the most for some people and front squats activated the glutes the most for other people..." Please show the link to the research, because I'm wondering how can you train your chest but activate your upperback. It's IMPOSSIBLE!
Common mistake is the origin of the actual movement. Well nervous system initiated in the head, well on a bicep curl why is it hands or forearms… it’s could be a rhomboid on a bicep curl. Problem fuck is our lack of joy and absolute lack of accurate senses.
I love those videos BUT to be honest to apply those "best exercises" is very difficult...I only got two gyms close to my home (30-45 minutes drive) and they don't even have machine similar to this one for example! Don't know how I should feel. Feel like an african man who wante to go snowboarding but has no snow. That's no offense or critique just my thoughts when watching your videos or interviews...
Are you serious? His arms are 17. They are not skinny, and by the way, the size of your arms and all of your muscles are primarily based on genetics. Having huge arms does not mean you are doing the exercises correctly or even the correct exercises.
We miss you Doug, RIP
Not loading the spine, my favorite takeaway from Doug's videos.
Amen to that. I have intermittent lumbar spine pain that takes me out of action a few times every year, after many years of squats and deadlifts.
Yes, doug, please continue making your own videos
You can find more videos here:
ruclips.net/channel/UCh_8DNqrT_rJ2NbNHUNrTxA
Or here
online.smarttraining365.com/the-brignole-method-free-extract1
He won't anymore unfortunately. He chose to take the experimental jab and it killed him.
Awesome. Hope Doug makes more videos like this going through other bodyparts. BTW I highly recommend Dougs book. Worth every penny and then some.
sebastian beckett-holck how did you buy it? I tried locating it today online.
You can find more videos here:
ruclips.net/channel/UCh_8DNqrT_rJ2NbNHUNrTxA
Or here
online.smarttraining365.com/the-brignole-method-free-extract1
The only person in BB on youtube you should listen to.
You can find more of Doug's videos here:
ruclips.net/channel/UCh_8DNqrT_rJ2NbNHUNrTxA
Or here
online.smarttraining365.com/the-brignole-method-free-extract1
more please. the best and most knowledgeable teacher, trainer in the industry. great Chanel.
You can find more videos here:
ruclips.net/channel/UCh_8DNqrT_rJ2NbNHUNrTxA
Or here
online.smarttraining365.com/the-brignole-method-free-extract1
I feel like I’ve won the lottery here, so much free information on tap 👍🏼👍🏼👍🏼
i baught his digital and then the print book when it came out. One of my best investments.
I watched over 50 glutei training videos from men/women and its still great to be learning new stuff. Thanks Doug! here's to my booty in 2020.
Did you find using the multi hip machine grew your glutes specifically glute max?
@@kassieriley5906 do you have any glute kick back machine available at your gym?
Finally got a youtube channel. Great !
You can find more videos here:
ruclips.net/channel/UCh_8DNqrT_rJ2NbNHUNrTxA
Or here
online.smarttraining365.com/the-brignole-method-free-extract1
Without a doubt, you’re awesome!
I love you Doug I’m a huge fan and watch you on Rics show all the time !! Thanks for the knowledge your a genius , I appreciate all I have learned from you , thanks 🏋️♀️😊❤️
You can find more of Doug's videos here:
ruclips.net/channel/UCh_8DNqrT_rJ2NbNHUNrTxA
Or here
online.smarttraining365.com/the-brignole-method-free-extract1
Excellent comparisons. It's the first machine that I look for in a gym. I still do the hip routine that I learned from you. No time wasting.
Ric brought us here.
Yes.
It's a shame that Doug doesn't interact with the viewers comments.
Yessir
Doug, as always "You are the freaking Man"
Thank you for the great video. You are my favorite fitness expert and I can't wait for more videos on other muscles/muscle groups!
You can find more of Doug's videos here:
ruclips.net/channel/UCh_8DNqrT_rJ2NbNHUNrTxA
Or here
online.smarttraining365.com/the-brignole-method-free-extract1
Please please please make more videos. This quality of knowledge is what I have been seeking.
You can find more videos here:
ruclips.net/channel/UCh_8DNqrT_rJ2NbNHUNrTxA
Or here
online.smarttraining365.com/the-brignole-method-free-extract1
yes yes yes great video doug please post more shoulders back ext
You can find more of Doug's videos here:
ruclips.net/channel/UCh_8DNqrT_rJ2NbNHUNrTxA
Or here
online.smarttraining365.com/the-brignole-method-free-extract1
Ric b. Video us very informative. However you did a very good job on that in regards to the cable squat
Congrats, Doug and wish you all the best for the channel!
Yes Doug! This is what we need!
Thanks Doug
great Doug. I became a fitness professional myself and in my videos also emphasize biomecanics! congrat´s
So basically use a machine 99 percent of gyms don't have. Great advice. 👍
With some creativity and resistance bands you can perform these movements. 👍
That doesn’t matter. It’s still the best movement.
@@dylanashcroft890 exactly
Maybe a reflection of your gym choice ☝️
Buy one
Great video Doug, thanks
Great content Doug.
None of my gyms in South Carolina( PF, Gold's, or Clemson's gym) have a multi-hip machine or sissy squat machine. The lying hamstring curl is closest thing we have, but that is not really getting femur / glutes involved. I just ordered a sissy squat machine online; the multi-hip machines are like $3,500. I'm 6'6" and, man, the multi-hip would do a ton of good.
Hey, I used to work out at the Clemson Gold's! Moved to NC last spring, but that place was pretty good. Small world.
Thanks Doug, you show us a good perspective. It would really help if you could not only base your explanations on mechanical point of view, but also statistical studies showing what exercices provide the best results. After theory always should come experience and statistical analysis.
How do you replicate this full range motion exercise without having one of those multi-hip machines???
Lay on your back and do glute bridges with one leg.
Put a strap with a D ring around your thigh, just above the knee. Attach it to a cable at the proper height and you’re set. That’s how I do them at home on my functional trainer. 👍
Please do a transverse abdominals video!! maybe bring in RIC.
You can find more of Doug's videos here and a video about the transverse abdominis:
ruclips.net/channel/UCh_8DNqrT_rJ2NbNHUNrTxA
Or here
online.smarttraining365.com/the-brignole-method-free-extract1
Great video, looking forward to more. Thanks
My gym used to have that machine, but they got rid of it. I never even used it when I had the chance. I’m usually pretty good at figuring out ways to make an exercise work for me, but I don’t know how you’d recreate this one without that machine.
Steve Berube It’s essentially a Leg Extension machine for the glutes. Imagine trying to work your quads in a gym that doesn’t have a Leg Extension machine. The second best exercise might be Glute Bridges, but it’s a distant second best. Lunges (stepping back, rather than front) is also relatively good. But also not nearly as good as a Multi-hip machine.
Doug Brignole thanks for the reply! Love all the information you put out for us!
Reciprocal inhibition, not innervation
this is a great video but this machine is not common enough in gyms. Also can you make a video on deltoid training since I think you are against overhead pressing movements
AWESOME VIDEO Doug!!
Very good. Thank you sir.
Ahh this is so cool, Doug has his own channel!
I would love to see some videos pointing out some of the flaws with alot of the teachings of some of the so-called experts spreading conjecture on the subject of resistance training.
Jeff from Athlean-x would be a good start.
Great information thanks
Please make more videos!
Is there any excersice with cable to emulate same best excersice from hip machine?
Please make a DVD....
Go Doug!
What about the Glute Kickback Machine where you stand straight up and kick back with your heels? Effective?
how can i do this exercise if i don't have this machine and is it even possible since well designed machines cannot be replicated with free weights
What if the glute machine is not available, what would be a recommended alternative or substitute to train the glutes?
yeah, really. I've never even seen one of those things.
I've found that standing cable kickbacks (with a slight abduction as the leg straightens) work well. The ankle strap is best slid through the foot like a stirrup, with the pulley height set just below hip level - so you begin the movement with full hip flexion and a stretch on the glute. This is close to the action of the multi-hip machine, rather than just doing a rear leg raise with the leg straight throughout.
Actually, a metal horse stirrup is better than a fabric ankle strap!
exactly
Ed Lledo
, instagram.com/p/B0OjiDhgG6p/
“But Doug” he said, “what if we don’t have access to this type of machine?”
lunges revers !
0:50 this is NSA talking to my Mama. 🎉😮
In other videos with other exercises you stated that because the muscle is weaker towards the end of the movement in its lengthened state we don’t want very much load if any but here you’re saying that this exercise is best because it works through full range of motion including end phase. An example is for front delts where you said front arm raise isn’t best because of too much load at end of movement but glute machine is doing same thing. Please understand I love your work and promote it so not criticizing but rather need clarification.
Great advice but no one has the machine
with no multi hip machine, would it work to do a "reverse hyper", lying face down on a hi bench with hip joint as fulcrum and legs hanging off the end of the bench So this puts legs at 90 degree angle to the torso, then contracting glutes to lift leg as high as possible. ankle weights can be added as needed.
It would be the closest thing to the original, but still inferior to the multi-hip machine movement...
Yes, this is the best glute exercise. This why 99.9% of humans through history have not built big glutes with it. And loading of the spine is actually a good thing as general rule. It makes it stronger, and looks better.
this exercise is a standing reverse hyper.... reverse hypers build the glutes
@@decathlete2000 it really really isn’t. Do reverse hyper, then do this. See what is more difficult. And again, loading the spine is not a bad thing.
@@liamburns8554 both are difficult... it is literally a standing reverse hyper... you could do this exercise with a revers hyper 'table'/machine by not laying on the table.
Loading the spine will tank your body, especially the nervous system.
a bit of loading spine is fine tho. you want to train it too. and just isolating the spine might not be as useful as doing a compound. I love lunges
true, but some people have spinal issues from past injuries or surgeries. Loading the spine is not good for them.
What if you do not have access to that machine ?
What if you don't have that machine? Thx!
The multi-hip machine most of the time has not a lot of weight in standard machines.. So you have to connect weights and that's not always permitted in firness.. And all those cushioning rolls give pressure on the hamstrings on one spot.. And IMPORTANT, I find it that you are in a not very well supported position to stand and hold good posture. Before in our fitness we had a differetn hip-machine where we could rest our chest on cushioning. So we were not standing 'free' but supported.. I miss that better version still..
machines in modern day love cutting corners
I understand what you mean, if you wear shorts to train during the leg day, you have to use a towel, to avoid skin friction, I mean that feeling of skin getting stuck in the pad/cushioning, the towel will solve this problem. Another thing could be to wear long pants, not shorts. The same applies to leg extension, seated leg curl, seated hip adduction. And on the multi-hip machine applies the same thing as well, you need to wrap the towel around the pad and the pad won't get stuck in the skin. Hope this little "trick" helps
Any good alternatives if your gym doesn't have this machine?
LIght to moderately heavy incline leg presses with the seat all the way back and your placed high on the apparatus. Just make sure to place all of your foot on the machine.
How heavy u can go on that machine safely, over your bodyweight?
Guy with cable could do it on all fours then he'd get the range of motion right?
isnt it called reciprocal inhibition?
He looks so alive and healthy.
So I guess squats with bands for the top end would be a compromise
I don't see this multi-hip machine at gyms anymore unfortunately 😕
My LA Fitness has one, and I used it for the first time today. I've been a member there for over 4 years and have only seen it being used once. Meanwhile everyone's spending a lot of time awkwardly setting up barbells to do inferior hip thrusts.
Why? Because my gym doesn`t have a hip machine lol. Cheers!
I have the book; it's 415 pp. Where are my other 388 pp?
Great... 😒 my gym doesn't have that machine... any alternatives?
You can find more of Doug's videos here plus alternatives scroll down it's the 2nd video I believe:
ruclips.net/channel/UCh_8DNqrT_rJ2NbNHUNrTxA
Or here
online.smarttraining365.com/the-brignole-method-free-extract1
What if your gym doesn't have that type of machine?
michael delatte use leg press with your feet higher on platform. Also you can do hypertension while squeezing glutes
Can this movement be done without that machine? Any ideas??
I do not think so. I beat my brains out thinking about it. Luckily our gym has this multi hip machine. The closet movement to this is the Nautilus hip and back, but most gyms do not have it anymore.
The best glutes I had - before glures become mainstream - 🙄 where than I trained those at a MedX machine similar to the hipmachine in the vid except lying, and now I understand why.
brachoradialis Exactly right. That was a good machine.
@@dpbrig1 Yes, as was the Nautilus Hip and Back.
What can I do if my gym doesn't have this machine (or I'm at home), please?
This is not easily improvised.
Can you describe all the forces involved when using the multi hip machine because I can feel forces transferred in the standing leg and even in the torso (pushed forward) but I barely feel anything in my glute.
Lucie veilleux The force of the machine is rotational, around the cam. When you start the movement, your operating leg pushes downward, while the rotational force of the machine is pushing upward. At this early stage, the load on the standing foot would be lessened. In essence, the force you’re producing would be the same as that which would allow you to step up onto a higher step. However, as your hip extension force nears the end if the range of motion, you are pushing mostly posteriorly (toward the rear), which then forces your standing leg to “resist” sliding forward. This requires some degree of force from your standing leg - by the quadriceps and hip flexors. “For every action, there is an equal and opposite reaction”. It would be nice if this didn’t occur, however this is one of the advantages of the multi-hip machine....it provides you with a significant opposing force, at the conclusion of the range of motion (the point of maximum gluteal contraction). Squats only provide gluteal opposition at the beginning of the range of motion, and zero opposition at the conclusion. The multi-hip machine provides resistance throughout the entire range of motion, plus a greater range of motion.
@@dpbrig1 Thank you! I would love to see more videos from you about chest and shoulder work.
@@dpbrig1 i’ve been watching your videos and a couple questions pop into my mind and i’d love to have your feed back on them.
I think the glutes really grow well from the loaded stretch as in a lunge for example or a squat at the bottoms of the movement. There is something about that loaded stretch and stretching the facsia under load that seems to promote growth. Also although the flute is not isolated in a lunge it can really be overloaded because of other muscles allowing more weight to be used than if you just did a glute iso movement. I think a lunge and an iso compliment each other nicely? Thoughts?
So do you think someone could grow quads large enough to be on an olympia stage with sissy squats and leg ext only ?
lastly there seems to be a need to train hamstrings from the hip hinge as well and the knee joint. So you don’t think hams will pack development if only done from a leg curl position and no hinging ?
How about some extra substitutes if you do not have that piece of equipment in your gym.
60zeller There are a number of other exercises that “work” the glutes, including Glute Bridges, Lunges, Squats and Deadlifts. I’m not suggesting that Glute Extensions on a Multi-hip Machine is the only way to work the glutes. I’m simply saying that those other exercises all have some degree of mechanical or neurological factors that compromise them. Obviously, many people develop their glutes without using a Multi-hip Machine. But that machine bi-passes all the factors that compromise the other exercises. It eliminates bi-lateral deficit (allows unilateral movement), it allows the use of full femur length, it eliminates reciprocal innervation (neurological interference), and it doesn’t load / compress the spine. This allows maximum glute loading with the least effort and the least risk.
@@dpbrig1 I think he meant replace that machine, how could you replace it which would be the closest movement to it?
Ematuresco There is nothing like it. It is, basically, like a Leg Extension machine (for the quads), and like a Leg Curl Machine (for the hamstrings). No other exercise provides as much range of machine, nor continuous tension through the entire range of motion, nor the ability to maximally load the hip extensors without loading spine, nor the ability to perform unilateral movement (thereby avoiding “bilateral deficit), all at the same time.
I’ve been to I think 60 Gyms in my lifetime and none of them stocked this machine
I don't disagree that this is a good option to throw in. But I think looking at exercises only from the perspective of range of motion and where the tension is in the range is one dimensional. You're missing multiple considerations. There is no such thing as a best exercise.
The problems I have with this are:
- Individuality - whilst we are all similar in mechanics, we are all a little different in the way our anatomy manifests. This means that some exercises activate the glutes more than other exercises for different people. This has been shown in EMG research where hip thrusts activated the glutes the most for some people and front squats activated the glutes the most for other people. Also the mind muscle connection may be stronger on some exercises for particular people than for others. However, I do recognise that for isolation exercises these factors are likely to be less of an issue.
- Practicality - If you are training the whole body (assuming most people do) would you really split up all your training volume into individual isolation exercises for each joint? That's not time efficient at all! You'd be there for hours working the glutes, quads, hamstrings, calves, adductors etc. Part of the point of doing multi joint, compound movements is that it's an efficient way to train multiple muscles at the same time. That comes at the cost sometimes of perfect
Load - Training with an isolation exercise has it's benefits but it's ignoring the magnitude/load of force being generated by that muscle or muscle group. The force production with isolation exercises is generally lower. There is a limit to what can be achieved with an isolation exercise in most cases. However a squat bar can always be loaded with more weight if needed.
Multiple actions - some muscles perform more than one action and some muscle groups actually have segments or regions that contribute force differently. For example it's been demonstrated that the upper fibres of the gluteus maximus actually assist with hip abduction. Hence the reason why many good trainers prescribe hip abduction exercises as well as hip extension exercises because hip abduction is performed by more than just the gluteus medius.
Reality - the truth is we just don't see a lot of really big, well developed people performing exclusively isolation exercises. Usually they perform primarily multi joint, compound exercises combined with some isolation exercises as well.
I think it's a bit narrow minded and one dimensional to say that one exercise is the best exercise and the only exercise anyone should do for a particular muscle group. The hip machine mentioned is a good idea but should be combined with other exercises for the reasons suggested above.
Well said.!!! You make a lot of sense. Thanks for your input on the matter.
Squats and deadlifts are just a risky exercise.. when you are going for the last reps.. and with the heavier loads on your back and spine every time.. with losing good form,.. So, for the long haul,.. taking it the biomecchanics way is better.. It's mot powerlifting for the records or winning the game of numbers..
You do not need to be exercising for hours to accomplish individual muscle training. In fact, you should never be in the gym for hours. You do not need more than three sets per body part, and some studies suggest there is not any difference in doing one set or three sets; however, lets say you want to do five or ten sets per body part. It should not take more than an hour per day.
What you said is only true if multi joint movements load each participating muscle optimally from start to end, with the right resistance curve, opposite muscle loading, full range of motion and many other factors... But the reality is not they contribute partially trough out the range of motion. Most of the EMG studies are performed on those movements, by people who are not masters of biomechanics and don't know the proper set up to test"isolation" exercises, especially when they test movements that are neurologically compromised such as the hip Thrust. There is a way to work all muscles optimally in less than an hour.
"...EMG research where hip thrusts activated the glutes the most for some people and front squats activated the glutes the most for other people..." Please show the link to the research, because I'm wondering how can you train your chest but activate your upperback. It's IMPOSSIBLE!
Common mistake is the origin of the actual movement. Well nervous system initiated in the head, well on a bicep curl why is it hands or forearms… it’s could be a rhomboid on a bicep curl. Problem fuck is our lack of joy and absolute lack of accurate senses.
Great information, just the video is done terribly. I hope you can step the quality up.
Ye agree, sound is a bit iffy on mobile.
I love those videos BUT to be honest to apply those "best exercises" is very difficult...I only got two gyms close to my home (30-45 minutes drive) and they don't even have machine similar to this one for example!
Don't know how I should feel. Feel like an african man who wante to go snowboarding but has no snow.
That's no offense or critique just my thoughts when watching your videos or interviews...
Would this exercise stimulate the glutes just as the hip machine(in case we dont have the hip machine)?: ruclips.net/video/Q9zn6yBGOHc/видео.html
This guy is basically saying bands are not good because max force is applied at the end of the mouvement???
Great video, but please get a different microphone, your voice sounds very muffled!
Mike Miller Thank you! We’ve replaced the microphone now.
Great content, very bad sound recording quality.
Constantine D. New microphone now.
These exercises would work if you are on juice. There is no way you can heavily overload this “ glute machine” like you do in squat.
There is no need to heavily overload them... that's the point.
What if your gym doesn’t have that machine, love the content though. Opened my eyes to Training
so compound exercises for mass is a myth
died of a heart attack.
I'm looking at your skinny arms do you actually workout hard to take advice from someone who doesn't even look like they work at I'm sorry
He wearing a 2XL shirt bro lol
Is this a joke ? Go google his name, look at it's career and then come back.
He still competes(I think) and he is about 60, look them up
You really are dumb.
Are you serious? His arms are 17. They are not skinny, and by the way, the size of your arms and all of your muscles are primarily based on genetics. Having huge arms does not mean you are doing the exercises correctly or even the correct exercises.
The needle nut is dead oh well