Just got done reading base strength, what an amazing book, all the concepts of programming and decision making when programming explained so well a child could understand! Really looking forward to reading peak strength now
Can you do a video on Squat University like you did with Seedman… in your view, is he a specialist on diagnosing imbalances with valid exercise recommendations for those issues, or a snake oil salesman… or maybe something in between? Would love to see your take on this guy who constantly shows up on my Instagram.
Just so we’re all on the same page - EMG studies are not useful for hypertrophy considerations. Activation is lowest at the lengthened position for most movements, yet longer ROMs and therefore more lengthened positions under load maximized hypertrophy. I already use the “activation” warmup method Bromley touched on, it’s a game changer. Before lower body days I’ll hit a hip thrust with just a 45lb plate on my hips, tempo down without losing tension, 2ct pause, then up, 2ct pause, for 1-2 sets of 15-20 reps, or however long it takes to get a small pump in the glutes. It’s not a large enough stimulus to adapt or accrue excess fatigue, but the mind-muscle connection is insane during comp lifts and accessories. It also keeps my LBP from acting up. Imo, bc longer ROMs are best, something like a unilateral dumbell RDL with wall assistance (to take less stress of the back to make glutes the limiting factor) or some other bent-knee hinge is best. Glute bridges and hip thrusts can be great, but bc the ROM is so short the hypertrophic effect is limited compared to other lifts. However, some rigs allow your hips to flex beyond 90° (lower than parallel) which is great ROM. If you’re going to use glute bridges or hip thrusts as a glute hypertrophy movement, consider having one other glute-specific movement as well.
I have the exact opposite problem where my deadlift off the floor is slow and weak but my lockout is strong despite doing conventional. Hopefully we get a video on that too.
I'm guessing you pull with a completely straight back. This used to be me, then I switched to upper back a bit rounded, and now I'm strong off the floor and weaker at the top. 5but since I have a giant ass my weak point is now just under the knees, whereas before it was either it gets off the floor and I complete it, or it doesn't bulge at all)
Ive recently started supplementing Bulgarian split squats and my glutes are more sore than ever. I've also noticed a great increase in stability and balance.
Well I actually have some valuable input for this. I use to have knee issues on my right leg from my right glute falling asleep, because I sit on my wallet at work. I got to where I could use my hips in my lifts by doing Bulgarian split squats and lunges, while doing extra volume on my right side. You can do those two exercises frequently enough to really learn how to use the hips. If you practice moving your femur back instead of relying on knee extension it hits the hips really well. I got to the point where they are both awake, and I can keep them awake in my regular day to day activities. Oh, and another underrated glute activation drill, is the standing strict OHP. You have to twist your feet into the ground, keep your weight from shifting around on your feet, and keep your feet from moving. It's like practicing a piece of the squat while you work your upper body. Every time I put standing OHPs back into my rotation I get sore glutes.
I am weak in general but my glutes fire great. Will use these clenching techniques for other muscles that have worse MMC. I know doing high reps lower weight really helps me with that, and I can understand how doing hip thrusts with a hold at the top would help. I can credit my squats and cycling to help me develop my glutes. Cycling with clipless pedals really allows the rider to shift and use different leg muscles to ride along which I know has helped my MMC and ability to get them firing.
Glutes are one of those muscles people say they never feel, probably because they never really expose them. I did 2 sets of smith machine BSS, knee to floor and got soreness right then and there. All that stretch mediated hypertrophy research is finding a use after all, I never saw something so evidence based work this well in practice!
I think doing more overall hamstring and glute work will contribute to that mind/muscle connection via practice and muscle stimulation but I personally like doing single leg back extensions and holding the last rep for about 3-5 sec at the top contracted position, also single leg rdl's with a barbell in a low rep range are pretty killer for glutes
Working on my weak left ass cheek. That lazy bastard has caused me some hip and pack issues. My squat and deadlift are non existent. Thanks for the tips!
Besides pain and a lot of regrets Bulgarian split squats also give ASS. Especially if you let your torso lean forward. Every single rep feels like am getting stabbed in the gold mines
As a natty, my lockout is rock solid. But... My start is weak. If I just adjust the starting height 2-3 inches I gain over 15 kg in strength... It is frustrating.
Hard to have a puny ass and a nice squat. I'm a hip squatter, but definitely I see a change in my glutes every time I get my squat to level up. Like that piece of meat did not use to be there, lol!
Dude I like the video style where you hold the camera.
It’s very personable, I like it.
One of my first coaches was Sam Byrd's training partner. That "screw the floor" technique was hammered in my brain lol.
When I squat, I just sit down and stand up like a simpleton. When he had me cue it, I was shaking like quarter operated motel bed.
@@AlexanderBromley exactly. It was hammered into my brain because I kept not doing it lol.
Just got done reading base strength, what an amazing book, all the concepts of programming and decision making when programming explained so well a child could understand! Really looking forward to reading peak strength now
Now this is the kind of Bromley content I wanna see! Keep these coming!
I'm just now stumbling across your videos, thank you very much. Your explanations have seriously helped me. Thanks boss!
Can you do a video on Squat University like you did with Seedman… in your view, is he a specialist on diagnosing imbalances with valid exercise recommendations for those issues, or a snake oil salesman… or maybe something in between?
Would love to see your take on this guy who constantly shows up on my Instagram.
Just so we’re all on the same page - EMG studies are not useful for hypertrophy considerations. Activation is lowest at the lengthened position for most movements, yet longer ROMs and therefore more lengthened positions under load maximized hypertrophy.
I already use the “activation” warmup method Bromley touched on, it’s a game changer. Before lower body days I’ll hit a hip thrust with just a 45lb plate on my hips, tempo down without losing tension, 2ct pause, then up, 2ct pause, for 1-2 sets of 15-20 reps, or however long it takes to get a small pump in the glutes. It’s not a large enough stimulus to adapt or accrue excess fatigue, but the mind-muscle connection is insane during comp lifts and accessories. It also keeps my LBP from acting up. Imo, bc longer ROMs are best, something like a unilateral dumbell RDL with wall assistance (to take less stress of the back to make glutes the limiting factor) or some other bent-knee hinge is best.
Glute bridges and hip thrusts can be great, but bc the ROM is so short the hypertrophic effect is limited compared to other lifts. However, some rigs allow your hips to flex beyond 90° (lower than parallel) which is great ROM. If you’re going to use glute bridges or hip thrusts as a glute hypertrophy movement, consider having one other glute-specific movement as well.
I have the exact opposite problem where my deadlift off the floor is slow and weak but my lockout is strong despite doing conventional. Hopefully we get a video on that too.
Thats actually me as well! Good idea, I'll put it on the list
I'm guessing you pull with a completely straight back. This used to be me, then I switched to upper back a bit rounded, and now I'm strong off the floor and weaker at the top. 5but since I have a giant ass my weak point is now just under the knees, whereas before it was either it gets off the floor and I complete it, or it doesn't bulge at all)
Ive recently started supplementing Bulgarian split squats and my glutes are more sore than ever. I've also noticed a great increase in stability and balance.
Well I actually have some valuable input for this. I use to have knee issues on my right leg from my right glute falling asleep, because I sit on my wallet at work.
I got to where I could use my hips in my lifts by doing Bulgarian split squats and lunges, while doing extra volume on my right side. You can do those two exercises frequently enough to really learn how to use the hips. If you practice moving your femur back instead of relying on knee extension it hits the hips really well.
I got to the point where they are both awake, and I can keep them awake in my regular day to day activities.
Oh, and another underrated glute activation drill, is the standing strict OHP. You have to twist your feet into the ground, keep your weight from shifting around on your feet, and keep your feet from moving. It's like practicing a piece of the squat while you work your upper body. Every time I put standing OHPs back into my rotation I get sore glutes.
I can relate Alex Glutes are also on my mind all day
Do one weak off the floor. My arms are short so my lift is explosive past my knees but its so hard getting it off the floor 😭.
Great content lately
Great content as always, really needed this, thanks!
I am weak in general but my glutes fire great. Will use these clenching techniques for other muscles that have worse MMC. I know doing high reps lower weight really helps me with that, and I can understand how doing hip thrusts with a hold at the top would help. I can credit my squats and cycling to help me develop my glutes. Cycling with clipless pedals really allows the rider to shift and use different leg muscles to ride along which I know has helped my MMC and ability to get them firing.
Please do a video for deadlift off the ground!
Can you make a video about being weak off the floor?
yes!
Glutes are one of those muscles people say they never feel, probably because they never really expose them. I did 2 sets of smith machine BSS, knee to floor and got soreness right then and there. All that stretch mediated hypertrophy research is finding a use after all, I never saw something so evidence based work this well in practice!
Wow really I got to try it!
This happened to me. Needed to be activated. Start from zero. After 6-7 weeks 135lbs no problem.
'Big Upper Back signs of Strength' yes most would take that..
'hind quarter of a mule' ?? .
Awesomeness
saw this video when it came out, coming back to it today after failing a banded deadlift at the knee 😂
I wish you had demonstrated the 45 degree back bend. I can't find any exercise that I actually feel in my glutes...
Was that Bromley with the B-roll footage apparel posing? 👌👌
5:04..”Come again Bromley??”
I never thought a dude telling me to “clench, clench, clench” would be so enlightening and needed.
I think doing more overall hamstring and glute work will contribute to that mind/muscle connection via practice and muscle stimulation but I personally like doing single leg back extensions and holding the last rep for about 3-5 sec at the top contracted position, also single leg rdl's with a barbell in a low rep range are pretty killer for glutes
Single leg rdl’s i haven’t fell in love with but single leg back exts yes
@@SOC-ir6im with a barbell they are very challenging, definitely promote stiffness and leg drive, work the back hard too even with a good hip hinge
Is it a good idea to superset my RDLS with hip thrusts?
no just do them separately
Working on my weak left ass cheek. That lazy bastard has caused me some hip and pack issues. My squat and deadlift are non existent. Thanks for the tips!
smh how come u caved in with that title switch😂
"Every rep of the way." I see what you did here, lol.
Besides pain and a lot of regrets Bulgarian split squats also give ASS.
Especially if you let your torso lean forward. Every single rep feels like am getting stabbed in the gold mines
@6:28: Calling the abduction machine a bad girl machine is very cruel indeed..
Arm day for me, this video for the ladies...... Who am I kidding? It's all for the ladies
Holding a big poop in can help with clenching as well. 😀
Can anyone else bounce their glutes like they can their pecs?
Gotta confuse the cheeks, right Kyle?
Van Damme?
@@drinkinouttacups2665 yes sir
As a natty, my lockout is rock solid. But... My start is weak. If I just adjust the starting height 2-3 inches I gain over 15 kg in strength... It is frustrating.
I only work glutes and chest because my sole (soul) purpose is to mog w*men in every way 😎😎😎
so the abductor machine is not worthless after all
Selfie stick camera action was distracting.... Just saying
Hard to have a puny ass and a nice squat. I'm a hip squatter, but definitely I see a change in my glutes every time I get my squat to level up. Like that piece of meat did not use to be there, lol!
Shakey camera dude.. hard to focus
I think the old thumbnail was better.
Don’t need these cray cartoon bruh