Random Fitness Questions

IvoryTower · 20-12-2019 10:45AM

Sunrise_Sunset wrote: »

Seeing a lot of amazing before and after pics from Bret Contreras's clients. I think I'll add them to my work outs.

Sorry I actually thought this was the random running questions thread which is why "success stories" baffled me a bit! Yes its great for your butt!

Alf Veedersane · 20-12-2019 11:43AM

They're one of many exercises that work the glute muscles. I've not done weighted hip thrusts that often. Bret Contreras is The Glute Guy...He loves a hip thrust but I'd venture there's variation in the training.

That said they're good exercises. I do non-weighted hip thrusts with a band at my knees as a warm up.

My success story is being prison-proof.

Ceepo · 20-12-2019 02:35PM

Sunrise_Sunset wrote: »

Seeing a lot online about barbell hip thrusts and Booty Builder machines for glutes.
Any success stories here?

It would depend on what you perceive as success.

Vanity or Functional

Bigger glutes. Then it should help as it's a glute strengthening excersis.

But its not going to help you run faster..

https://bretcontreras.com/science-is-self-correcting-the-case-of-the-hip-thrust-and-its-effects-on-speed/

Heavy Barbell Hip Thrusts Do Not Effect Sprint Performance:

An 8-Week Randomized-Controlled Study”

In the first study, 20 college male baseball players hip thrusted 3 times per week for 8 weeks in a progressive, periodized fashion and took their 3RM hip thrust strength from 295 lbs to 392 lbs (36% gain) and their 1RM parallel back squat strength from 185 lbs to 237 lbs (31% gain), with no improvements in vertical jump, broad jump, or 30m sprint speed.

In the second study, 21 university athletes (15 males and 6 females) hip thrusted 2 times per week for 8 weeks in a progressive manner using a 5 x 5 loading scheme and took their 1RM hip thrust strength from 356 lbs to 453 lbs (27% gain), with no improvements in 40m sprint speed.

Brian? · 21-12-2019 02:10PM

Alf Veedersane wrote: »

They're one of many exercises that work the glute muscles. I've not done weighted hip thrusts that often. Bret Contreras is The Glute Guy...He loves a hip thrust but I'd venture there's variation in the training.

That said they're good exercises. I do non-weighted hip thrusts with a band at my knees as a warm up.

My success story is being prison-proof.

You should try weighted hip thrusts as an accessory. They are a great movement.

Alf Veedersane · 21-12-2019 05:39PM

Brian? wrote: »

You should try weighted hip thrusts as an accessory. They are a great movement.

I agree. I have done them. I just have been doing more single leg RDLs, stiff leg DLs, RDL, snatch grip RDLs in recent months

Sunrise_Sunset · 21-12-2019 06:43PM

Ceepo wrote: »

It would depend on what you perceive as success.

Vanity or Functional

Bigger glutes. Then it should help as it's a glute strengthening excersis.

But its not going to help you run faster..

https://bretcontreras.com/science-is-self-correcting-the-case-of-the-hip-thrust-and-its-effects-on-speed/

Heavy Barbell Hip Thrusts Do Not Effect Sprint Performance:

An 8-Week Randomized-Controlled Study”

In the first study, 20 college male baseball players hip thrusted 3 times per week for 8 weeks in a progressive, periodized fashion and took their 3RM hip thrust strength from 295 lbs to 392 lbs (36% gain) and their 1RM parallel back squat strength from 185 lbs to 237 lbs (31% gain), with no improvements in vertical jump, broad jump, or 30m sprint speed.

In the second study, 21 university athletes (15 males and 6 females) hip thrusted 2 times per week for 8 weeks in a progressive manner using a 5 x 5 loading scheme and took their 1RM hip thrust strength from 356 lbs to 453 lbs (27% gain), with no improvements in 40m sprint speed.

Nothing to do with running.
I am enquiring if anyone has seen their glutes grow basically.

Sunrise_Sunset · 21-12-2019 06:47PM

Alf Veedersane wrote: »

They're one of many exercises that work the glute muscles. I've not done weighted hip thrusts that often. Bret Contreras is The Glute Guy...He loves a hip thrust but I'd venture there's variation in the training.

That said they're good exercises. I do non-weighted hip thrusts with a band at my knees as a warm up.

My success story is being prison-proof.

Added them in to my work outs this week. I definitely felt the burn. I'll see how it goes. Also added glute bridges and high push downs.

Ceepo · 21-12-2019 11:47PM

Sunrise_Sunset wrote: »

Nothing to do with running.
I am enquiring if anyone has seen their glutes grow basically.

Why do you want your glutes to grow?

Eoinbmw · 22-12-2019 12:56AM

Ceepo wrote: »

Why do you want your glutes to grow?

To fit his jeans maybe?
Stiff legs or romanians realy tax your glutes and deep reps on the leg press with narrow enough feet spacing, same with barbell squats narrow your stance and go ass to grass!

Ceepo · 22-12-2019 11:20AM

Eoinbmw wrote: »

To fit his jeans maybe?
!

Vanity so !
If the glutes were engaging with every step ( like they're suppose too) then muscle bulk shouldn't be a concern

Alf Veedersane · 22-12-2019 11:41AM

Ceepo wrote: »

Vanity so!

Like a significant number of people that go to the gym...to improve their physical appearance in a way they'd like to.

Brian? · 22-12-2019 12:30PM

Ceepo wrote: »

Vanity so !
If the glutes were engaging with every step ( like they're suppose too) then muscle bulk shouldn't be a concern

Strong glutes are very important for anyone who wants to remain active.

Also vanity. But so what if it is?

Ceepo · 22-12-2019 02:53PM

Brian? wrote: »

Strong glutes are very important for anyone who wants to remain active.

Also vanity. But so what if it is?

Only if they work when they're suppose too...
As per the Bret Contreras link. The hip trust excersis increased strength but didnt help with vertical, horizontal jump or sprint speed.

If vanity is there thing then go for it.
If its function then there are better excersis that can be done to help with that.

I wasnt judging, just asking...

Alf Veedersane · 22-12-2019 05:04PM

Ceepo wrote: »

Only if they work when they're suppose too...
As per the Bret Contreras link. The hip trust excersis increased strength but didnt help with vertical, horizontal jump or sprint speed.

If vanity is there thing then go for it.
If its function then there are better excersis that can be done to help with that.

I wasnt judging, just asking...

In the study on the testing or jumps or sprints, how much jump or sprint training was done in conjunction with the hip thrust training?

No one would argue that increased strength would automatically make someone better at a skill.

As Brian said, it can absolutely be a good accessory movement.

As an aside, 'vanity' has a more negative connotation than is warranted.

Ceepo · 22-12-2019 05:18PM

Alf Veedersane wrote: »

In the study on the testing or jumps or sprints, how much jump or sprint training was done in conjunction with the hip thrust training?

No one would argue that increased strength would automatically make someone better at a skill.

As Brian said, it can absolutely be a good accessory movement.

As an aside, 'vanity' has a more negative connotation than is warranted.

Vanity, "negative connotations" really??

Would the term "astethics" be better.

FoodC · 22-12-2019 05:18PM

Does anyone know a free yoga classes? I need something harder than youtube. Something where I can make progress with.

IvoryTower · 22-12-2019 05:18PM

A nice arse?

Mellor · 22-12-2019 05:24PM

Ceepo wrote: »

Only if they work when they're suppose too...
As per the Bret Contreras link. The hip trust excersis increased strength but didnt help with vertical, horizontal jump or sprint speed.

If vanity is there thing then go for it.
If its function then there are better excersis that can be done to help with that.

I wasnt judging, just asking...

If the OP had said they were doing it to run faster, then the "But its not going to help you run faster" is a valid point. But I don't think they mentioned running.

I'm not surprised hip thrusts didn't increase vertical, horizontal jump or sprints. But I'm not sure why that's the test for whether something is functional though. If you look at the actual study, the hip thrust group had a 30% increase in squat strength compared to the control group who had no significant change. Strength is functional imo.

Alf Veedersane · 22-12-2019 05:29PM

Ceepo wrote: »

Vanity, "negative connotations" really??

Yep.

'Assthetics' would be better here, obviously.

Brian? · 22-12-2019 05:31PM

Ceepo wrote: »

Vanity, "negative connotations" really??

Would the term "astethics" be better.

It would be much better. Remember “vanity” is one of the 7 deadly sins.

Ceepo · 22-12-2019 07:10PM

Alf Veedersane wrote: »

Yep.

'Assthetics' would be better here, obviously.

I see what you done there

I'll take the snowflake generation into consideration in any further comments so

Alf Veedersane · 22-12-2019 08:01PM

Ceepo wrote: »

I see what you done there

I'll take the snowflake generation into consideration in any further comments so

It's not really anything to do with anyone being a snowflake.

It doesn't have to be about vanity or aesthetics or whatever. But not every exercise has to be the optimal for function and not everyone's 'function' will be the same. And not everyone will want to necessarily enhance a particular function.

While a lot of what I do has a purpose related to a function, a lot of training at particular points may not be.

And who doesn't love a good curl-pushdown superset for the pump?

Ceepo · 22-12-2019 08:17PM

Mellor wrote: »

If the OP had said they were doing it to run faster, then the "But its not going to help you run faster" is a valid point. But I don't think they mentioned running.

I'm not surprised hip thrusts didn't increase vertical, horizontal jump or sprints. But I'm not sure why that's the test for whether something is functional though. If you look at the actual study, the hip thrust group had a 30% increase in squat strength compared to the control group who had no significant change. Strength is functional imo.

OP asked about sucess doing HT.
The link I provided and I also stated that if it was to have a bigger glutes then it was good.
If it was to improve running then it wasnt.
OP replied later to say it wasn't anything to do with running.

The HT group also include some other strength work
So any improvement may not be solely down to HT.

Subjects in the HTT group added HTT
movement to a regular baseball-training regimen
(which included baseball technical training and some
strength training without lower extremity training
during the study period); participants in the CON group
performed only the regular baseball training regimen
for 8 weeks

Mellor · 23-12-2019 12:41PM

Ceepo wrote: »

OP asked about sucess doing HT.
The link I provided and I also stated that if it was to have a bigger glutes then it was good.
If it was to improve running then it wasnt.
OP replied later to say it wasn't anything to do with running.

But why was running even mentioned, as if its some yardstick for function.
Even after they said it wasn't for running, you stated there are better exercises for function. Like what?

The study was also based on baseball players. Who tend to be already well built and upper body dominant. If the group were guys casually into running who tend to be more scrawny the benefits for glute work might be different. Or might not.

The HT group also include some other strength work
So any improvement may not be solely down to HT.

Subjects in the HTT group added HTT
movement to a regular baseball-training regimen
(which included baseball technical training and some
strength training without lower extremity training
during the study period); participants in the CON group
performed only the regular baseball training regimen
for 8 weeks

Yes they did other strength training. But so did the the control group who had no improvement in strength markers. The difference between the two groups was hip thrusts only afaik.

Ceepo · 23-12-2019 09:51PM

Mellor wrote: »

But why was running even mentioned, as if its some yardstick for function.

You can tell a lot by assessing someones running (Gait), as it will highlight any movement dysfunction they might have, (once you know what you're looking for), and as running is an extension of walking, and walking is a function that the vast majority people worldwide do on a daily basis, and considering a lot of sports are based around the Gait cycle. I would say that it's a very good yardstick of function.

Even after they said it wasn't for running, you stated there are better exercises for function. Like what?

Something like a split lunge, as it brings the hip's into flexion and extension (done properly) at the same time. If you can introduce some T-spine rotation then all the better. Doing an exercise like this not only works the glute for hip extension, but also hyper extension (its secondary function) but also acts as a exercise for glute med/min to stabilize the hips. With the added bonus of building bulk. But there's plenty of others as well.

The study was also based on baseball players. Who tend to be already well built and upper body dominant. If the group were guys casually into running who tend to be more scrawny the benefits for glute work might be different. Or might not.
Well that's a nice term to describe people!!!
Some runners might be lighter or fitter perhaps that the some guys in the gym , but "casually into running" certainly don't "tend to be more scrawny"

Yes they did other strength training. But so did the the control group who had no improvement in strength markers. The difference between the two groups was hip thrusts only afaik

.
The HT group also include some other strength work
So any improvement may not be solely down to HT.

Subjects in the HTT group added HTT
movement to a regular baseball-training regimen
(which included baseball technical training and some
strength training without lower extremity training
during the study period); participants in the CON group
performed only the regular baseball training regimen
for 8 weeks

My reading of it is the HT group done some strength training along with regular BB training, while the CON group done regular BB training only.

Mellor · 23-12-2019 11:20PM

Ceepo wrote: »

You can tell a lot by assessing someones running (Gait), as it will highlight any movement dysfunction they might have, (once you know what you're looking for), and as running is an extension of walking, and walking is a function that the vast majority people worldwide do on a daily basis, and considering a lot of sports are based around the Gait cycle. I would say that it's a very good yardstick of function.

I agree that running makes sense for assessing movement dysfunction. Along a few other basic movements.
But you were talking about performance improvements not assessing dysfunction.
Sprints and jumps are valid markers. But I think it silly to declare every single exercise that doesn't improve them to be useless.

Something like a split lunge, as it brings the hip's into flexion and extension (done properly) at the same time. If you can introduce some T-spine rotation then all the better. Doing an exercise like this not only works the glute for hip extension, but also hyper extension (its secondary function) but also acts as a exercise for glute med/min to stabilize the hips. With the added bonus of building bulk. But there's plenty of others as well.

What's hip hyperextension, as opposed to extension?
(In my sport that has a meaning that I'm sure you aren't referring to.)

Well that's a nice term to describe people!!!
Some runners might be lighter or fitter perhaps that the some guys in the gym , but "casually into running" certainly don't "tend to be more scrawny"

I'm not having a pop at runners, just an observation.
Runners aren't exactly know for well rounded strength routines - the markers you refer to are more indicative of power than general running ability.

I said "casually" to clarify that I was talking about hobbyiests not finely tuned elite athletes. Hobbyiests are much more likely to have holes in their training and thus benefit from plugging those holes.

My reading of it is the HT group done some strength training along with regular BB training, while the CON group done regular BB training only.

No, I don't think hat is the case. The basic premise of these studies is to isolate the factor you are studying.
Look at brackets around that sentence. It is saying that technical training and some other strength work is the regular training.
The abstract also confirms it.

Participants in the HTT group added HTT movements to a regular baseball training regimen (3 times per week for 8 weeks), whereas participants in the CON group only performed the regular baseball training regimen.

Sunrise_Sunset · 24-12-2019 03:16PM

I just want bigger glutes. I don't see anything wrong with that.
BTW, I'm female. Just clarifying as someone posted about me wanting a bigger bum in his jeans, but it's her jeans

Mellor · 24-12-2019 04:47PM

Sunrise_Sunset wrote: »

I just want bigger glutes. I don't see anything wrong with that.

There's absolute nothing wrong with that.
Don't let any one tell you it's vanity or wrong in any way.

Bredabe · 01-01-2020 07:54PM

I need to use a cross trainer and a rowing machine, I cant afford both, joining the gym isn't an option.
Is there somekind of hybrid machine that would do the job?

Alf Veedersane · 01-01-2020 08:42PM

Bredabe wrote: »

I need to use a cross trainer and a rowing machine, I cant afford both, joining the gym isn't an option.
Is there somekind of hybrid machine that would do the job?

What do you need to use them both for, I.e. what's the purpose of needing both so as to give a better idea of alternative options.

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