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This is a discussion on Back/Glutes "Thickening" exercises..lol within the Training Zone forums,----- [FONT="Comic Sans MS"][SIZE="3"]When I start my bulk I am going to focus on puttin on more muscle (I want to ...
[FONT="Comic Sans MS"][SIZE="3"]When I start my bulk I am going to focus on puttin on more muscle (I want to be alot thicker)..not too much..but that is def. my focus. Mainly, I want to know what are good exercises to thicken the back and the glutes?? I am working my glutes pretty good, but it seems as if they have gotten a good lift and more strength, but def. smaller. I have made good progress on my back and it has ALOT of definition, but the thickness just isnt how I would like it to be. Any tips?[/SIZE][/FONT]
Sprinting up hills. My glute medius got so much better after doing good mornings & deadlifts. It used to be a bit flat up top, but saggy underneath (well its still a bit saggy), but now when I bend over I have a nice looking bum. If I could just go around walking like that on the beach in Spain I'd be fine.
I've built up my back and glutes by lifting HEAVY (5-8reps)...my favorite exercises are Deads (RL and SL) T-bar rows and Straight arm lat pulldowns.
[FONT="Comic Sans MS"][SIZE="3"] OKay..I only have dumbbells at home, so do you think I could get the same results doing bent-over dumbbell rows instead of the T-bar rows? And dumbbell pullovers instead of the straight arm lat pulldown???
I also haev a hard time understanding the differnce between the Romanian Deadlift and the Straight Leg..I heard they are the exact same thing...whats the difference?
and how many sets of 5-8 reps do you do?[/SIZE][/FONT]
[FONT="Comic Sans MS"][SIZE="3"] OKay..I only have dumbbells at home, so do you think I could get the same results doing bent-over dumbbell rows instead of the T-bar rows? And dumbbell pullovers instead of the straight arm lat pulldown???
I also haev a hard time understanding the differnce between the Romanian Deadlift and the Straight Leg..I heard they are the exact same thing...whats the difference?
and how many sets of 5-8 reps do you do?[/SIZE][/FONT]
Do you have an incline bench?? If so you can do 2 arm DB rows...I like those
[FONT="Comic Sans MS"][SIZE="3"] OKay..I only have dumbbells at home, so do you think I could get the same results doing bent-over dumbbell rows instead of the T-bar rows? And dumbbell pullovers instead of the straight arm lat pulldown???
I also haev a hard time understanding the differnce between the Romanian Deadlift and the Straight Leg..I heard they are the exact same thing...whats the difference?
and how many sets of 5-8 reps do you do?[/SIZE][/FONT]
Here are regular (conventional deads) and Stiff legged:
[FONT="Comic Sans MS"][SIZE="3"] OKay..I only have dumbbells at home, so do you think I could get the same results doing bent-over dumbbell rows instead of the T-bar rows? And dumbbell pullovers instead of the straight arm lat pulldown???
I also haev a hard time understanding the differnce between the Romanian Deadlift and the Straight Leg..I heard they are the exact same thing...whats the difference?
and how many sets of 5-8 reps do you do?[/SIZE][/FONT]
You can do dumbbell rows three ways from what i've learned: with a neutral grip, w/ a pronated grip (overhand), and w/ a rotating supinated grip (that means starting in the neutral position and rotating to an underhand grip until the mid-point of the move). This can be done with either one or both dumbbells, giving you 6 different options. Do you have a chin bar at home? If not, get one with multiple hand grip positions. And yes, you can do pull-overs instead of the straight-arm cable version, just make sure you do chins or band pull-aparts beforehand. Not doing so will eventually damage your shoulder joint.
The differences between RDL's & SLDL's; the former is done with the feet hip to shoulder width apart (or wider), while combining knee and hip extension (to a lesser degree than squats) that activates the glutes more. The latter move is done with the feet closed to hip width apart, and eliminates the bending knee portion (knee ext.) so the upper hamstrings and erectors recieve the lions share of the work.
Lastly, do dumbbell squats & conventional and sumo deadlifts w/ as heavy a (dumbbell)weight as you can handle, add in some dynamic lunges, weighted hip raises (bridges) and your sure to gain thickness in those areas!
Dont forget step ups... Whenever youve stepped onto whatever youre using, your knee should be about an inch or two HIGHER than your hip. 8-12 reps to failure. You can use dumbells or a barbell. It's also important to go one leg for a set, other leg for a set, don't alternate them in one big set. The foot that is planted on the ground through out should be placed about a foot and a half back from the step you are stepping onto.
Wish i had a picture, it's much easier to see than to understand... it involves a little bit of playing around and you've gotta make sure you feel it properly! And I promise, if youre doing it correctly, you WILL feel it in those hams.
Personally, if I use dumbells that are heavy enough, I use my traps/upper back too much...but a barbell is hard to get in place with lifting over your head. So i typically use a bench press rack/ power rack, sit on the bench, place the barbell on my shoulders and stand up (similar to a box squat, yay, added glute bonus!) Then start my set. Sit back down and place bar back to end.
Sorry that was so long-winded, its a bit difficult for me to explain.
Back/Glutes "Thickening" exercises..lol
OKay..I only have dumbbells at home, so do you think I could get the same results doing bent-over dumbbell rows instead of the T-bar rows? And dumbbell pullovers instead of the straight arm lat pulldown???
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