FT Questions....

[Scott Stevenson]

Hi Scott, thanks for the info on the adductors. Those are very helpful considerations and I will be using that info, but there was a misunderstanding because of the similar spelling. I was asking about the abductor machine. The machine that works the glutes, with the pads on the outside of the thigh. Sometimes they call it the "Outer Thigh" machine but I don't know if it hits enough thigh to be in the Thigh category of FT. Which category in the template would you consider it to fall into?

This guy right here - https://www.youtube.com/watch?v=3JN8aXMHkF0

Whoops!

Yes, I misread that, but my answer is still the same generally speaking.

If you're in need of more glutei, you'd fashion the exercise selection overall do do so and you could put them in as a Thigh Pump set or Thigh MR (which the program is more amenable to with a higher Tier, of course).

The key here is to look across the entire set of exercises you're doing (for a given volume Tier) and plan somewhat to target where you're weak, as well as auto regulate exercise selection.

If glutes are glaringly weak, then one would be sure to include high wide leg presses, wide squats, SLDL's, perhaps even sumo deads (for back thickness) and even hyper extensions, too (counting glutes among thighs). Using Unilateral thigh MR's where you're driving with the heal and have a decent amount of hip flexion (e.g., romanian split squats on a smith machine with foot placement out front) will also hit the glutes.

Another option here is to simply use the abductor machine as a warm-up for thigh exercises, kind of an "add on" or pre-fatiguing exercise, but also to provide some biofeedback so you're connected to the muscle when doing the main training.

If someones gotten really strong as SLDL's and deep squats, glutes will almost always come up.

I could go on an on speaking hypothetically, but it's much more valuable for you to tell me explicitly what you're wanting to accomplish. (For instance, working around a low back injury could / would very often require a special approach.)

-S