FT Questions....

[calamari88]

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

As of today I made sure to incorporate some of the exercises you listed above. Thanks for the list and strategies for exercise selection for bringing up the glutes. What I'm trying to do is fix my lifelong posture problems. I have an anterior pelvic tilt, kyphotic shoulders and forward head posture. I've improved these areas over the years put it still needs work. Especially since the imbalances caused me pelvic pain which used to be severe years ago but has improved so it's now is an occasional annoyance. Actually sometimes unilateral leg exercises like bulgarian split squat can increase the pelvic floor disorder so I have to be careful with those.

My strategy for fixing the imbalances has been : Stretch the pecs and strengthen the upper back. Stretch the lower back and strengthen the lower abs. Stretch the hips and strengthen the glutes and hammies. Of course I'm trying to strengthen the whole body but put more emphasis on certain parts.

Actually you gave me a few tips back in 2010 on the Intensemuscle site that I still use today such as using the pec deck for chest, stretching the tight areas and pressing my low back into a bench for reps. It has helped! Any additional guidance you could give me would be very appreciated!