This blog post title is a re-purposed title of both a Jay-Z and the Slick Rick song that he flips. This is, of course, a Jay-Z song from back when Jay-Z was actually a good rapper, rapping like he cared about rap. Not the modern day pop artist who drops an album of half-arsed rhymes when a sponsor pays him millions of dollars to do so. It's an enviable position, but his new music is just awful; if you own Blueprint 3, do yourself a favour and delete the whole album, download the original Blueprint (illegally, he has enough money) and instantly become cooler. Jay-Z rant over, our other title song come from the fantastic Slick Rick from his 1988 classic The Great Adventures Of Slick Rick, he has since not sold his integrity, because he is awesome.
That isn't G..
This is G.
Anyway, the content of this article bears absolutely no relation to the content of those songs. I'm simply stating that the back, as in the muscles on the back of your torso, are the king in regards to physique and strength.
aaand the pictures of shapely women begin.
Back training is neglected by many gym idiots because it's not a muscle group that is staring you in the face when you look in the mirror, but back training might be the most important of all. A thick back contributes to performance in most lifts as well as giving you the coveted V-taper look and upper body width, which of course are key to looking jacked. You see gym goers that focus purely on chest and arms, causing a huge front-to-back strength imbalance and as a result walk around with forward hunched, internally rotated shoulders leading to the knuckle dragging ape walk, usually along with a degree of upper back rounding and forward head posture. Having a strong upper and mid back lets you avoid the prototypical douchebag posture; strong back muscles will allow you to pull your shoulders back and down as well as keep thoracic extension for good, upright posture. Having the requisite strength maintain thoracic extension/stop your upper back rounding also means good things for the majority of other lifts, including all positions in the squat, the lockout of deadlifts and even (somewhat ironically) proper bench position. Big and strong lats also carry over to many lifts, even when they are not working directly to move the weight; big lats give you a big base of support and stability through the mid-section and across the shoulder girdle which allows you to transfer greater power in big compound exercises like the squat, bench and deadlift.
Work the back to look big...
...and lift big
Like in the glute article, a smart first port of call is soft tissue work and activation, as due to poor posture many people have messed up lats and upper back muscles which aren't going to be able to contract to their full potential (luckily this is less of an issue than it is with glutes for most people).
Grab a foam roller, lay on it on your side with your lower arm extended overhead and and roll the over the entire length of the lat. Do this on both sides, then lay flat with your upper back across the roller, engage your abs and glutes then arch the upper (not lower) back over the roller, to open up extension in the thoracic spine. After this, move back to a neutral spine position then hug your arms across your front to rotate your scapulae (shoulder blades) around your ribs and stretch out your mid back and slowly roll up and down, rocking side to side to work out any knots in the tissues of the smaller upper back muscles. It might also be an idea to grab a small medicine ball and roll your pecs to loosen up the chesticles, so your back muscles aren't fighting against a them when you are trying to squeeze your shoulder blades together.
This is what your back muscles look like, if you happen to care
Next up is quick muscle activation as well as warming up the shoulder girdle and getting your scapula moving correctly.
First are LYTs: Grab two very light dumbells (1-5kg), lay face down on a flat or slightly inclined bench with your arms hanging to the floor, pull your upper arms back so they are parallel to the floor, your elbows are level with your shoulder and your hands are hanging towards the ground. From here slowly rotate your upper arms so your hands are level with your head, your left arm should be making an L shape, lower and repeat. Next, keeping your arms straight, raise them from a hang to above your head like you are doing the Y in the YMCA dance, lower and repeat. Now perform a similar movement but raise your arms directly out the sides so your body and arms from a T, squeeze your shoulder blades together, lower and repeat. Between 6 and 10 of each of these performed sequentially will serve to activate and warm the small muscles of the upper back including the entirety of the traps, the infraspinatus and the rhomboids.
Next are shoulder retractions: grab an empty bar (Olympic for most trainees or an EZ bar for beginners/non-advanced females trainees), gripping the bar overhand and shoulder width, hip hinge forward and relax your upper body so your arms hang. Now squeeze your shoulder blades together and down, retracting the shoulders and contracting the lats and mid back, hold for a count of 3, relax and then repeat, 8-10 reps will do.
Finally overhead shrugs: clean and press the bar overhead, alternately pull your scapula down and shrug your shoulders up as high as you can, elevating your scapula; hold each position for a 3 count for 8-10 reps.
This picture features a back, therefore it is justified
That should do for warm ups and activation, if you prefer slightly different exercises or variants of the above, by all means use them instead. For example some may prefer a band pull apart series to LTPs or using cables for shoulder retractions, if that's the case go ahead, the aim is simply to get your scapulae moving properly and your back muscles contracting.
Now comes the big moves, there are 3 main categories of movement which are used to hit the back: Rows, Pull ups/Pull downs and Deadlifts/Pulls. These are generally programmed in their standard vanilla forms (if they are performed at all) and are effective back builders, however all can be tweaked for maximum effectiveness to hit the muscles hard from multiple angles and get that barn door back. Let's get at it.
In the interests of equality and such
Rows
The problem with the bent over barbell row is not the concept, rather the average trainee's execution of the move. What you will see from most when claiming to perform a barbell row is some sort of deadlift/belly thrust combo; this achieves the aim of moving the bar from the floor and touching it to the torso, but unfortunately achieves precisely dick all apart from this. We are looking to work the back muscles and get our swole on, so clearly we need to do things a little different.
First we have what the internet has taken to calling the Pendlay row (a.k.a. a barbell row performed properly), people in the know were doing these far before Glenn Pendlay schooled fools, but either way the name has stuck. Load a barbell, preferably with full diameter plates, but resist the urge to go super heavy. With feet shoulder width apart and a soft bend in the knees, hip hinge forward keeping a flat back and grip the bar overhand, slightly wider than your shoulders. Your torso should be roughly parallel to the ground or slightly above, now create tension through your midsection and without moving your torso, pull the shoulder blades together and focus on pulling the elbows back until the bar touches just below your sternum. Lower the bar to the floor and let your scapula come forward then repeat. Performing these in a strict manner will give your upper back a hell of a workout from the scapula retraction, hit the lats hard by focussing on pulling with the elbows and work the lower back in an isometric manner by maintaining a firm torso position throughout.
The floor is really interesting
Second we have the Yates row; whereas the Pendlay hits the whole back, especially working the upper back muscles, the Yates row is a full on lat assault. Form here can be a little looser than the Pendlay row allowing for a decent amount of weight, but don't turn this into a weird deadlift-shrug-calf raise-curl combo, keep the tension on the target muscles for full training effect. Grab a barbell with an underhand grip that is about as wide as your hips or slightly narrower. Hip hinge so your torso is at around 45 degrees between vertical and parallel to the ground and from here pull the bar to your belly button, focussing on pulling with your elbows. Contract hard, like you are trying to hit a lat spread at the top of each rep. Now put the bar down and admire dem wings.
The row.
The result.
Third is the single arm dumbell row, a great mid-back and lat builder if performed correctly and nothing but a bit of ego masturbation if cheated. Grab a dumbell and bend forward at the waist until just above parallel with the ground, brace yourself with your free hand on something solid like a box or a bench and slightly bend your knees so you are solidly planted. Brace your abs and pull the dumbell to your hip by retracting the scapula and pulling the elbow back, keeping your upper arm tight to your side a throughout. Resist any urge to rotate the torso like you are starting a lawnmower, to try curl the weight up, to drop your torso to reduce range of motion or any of the other silly fuckery you see most people trying to get away with. Just stay tight, keep the torso rigid and pull with the back, squeezing the contraction at the top of the rep. Obviously repeat on the other side once the required reps are complete, unless you are going for the 'lonely male' look.
Matt Kroc is known for going heavy as hell on DB rows. He is bigger and stronger than you.
Pull ups/Pull downs
The main problem with these is that few people do them, and even fewer do them properly. First a quick note on the newly popular, CrossFit inspired 'kipping pull up'. If you are unaware as to what 'kipping' is, it consists of using a leg kick and body swing technique to generate upwards momentum in a pull up; in the BCF era (that is 'Before CrossFit'), this technique was generally just known as 'cheating' or 'shitty pull ups'. Kipping is a good means to get your head above the bar for a requisite number of reps in a given time frame, however the practice of kipping pull ups, as you see many perform in the ACF era, is not a great idea for most trainees from a few perspectives. Kipping pull ups will not work the back muscles as completely as strict pull ups due to the reliance on momentum and swinging, not contraction of the target muscles, to get you moving, furthermore there is far greater chance of shoulder/back injury or grip slippage, especially with the poor form most people exhibit. If you are a CrossFit competitor, practice of kipping is necessary, for everyone else, it is pointless and you look like a tool.
None of this silly bollocks.
Pull ups are, in my opinion and the opinion of many who carry more weight than I, the ultimate back builder. The only real problem with pull ups is the relatively steep learning curve as many trainees (especially females) can't do any. There are 3 ways around this: you can use an assisted pull up machine if your gym has one, you can tie a resistance band to the bar and loop it under your knees or you can use the pull down machine. I prefer the assisted pull up as they give a consistent amount of help throughout, whereas bands give a lot of help at the bottom where the pull is easiest and none at the the top range where it is hardest. Pull downs are looked down on by many, including myself, all the time, because I enjoy mocking people; however in truth, well performed pull downs will exhibit a greater training effect than shitty pull ups. If you can perform good quality pull ups, they do still come up trumps as the need to stabilise the torso taxes the back muscles to a greater degree, resulting in a more efficacious back training movement.
When performing pull ups, a mistake many make is overextending the lumbar spine area, this may feel like it makes the movement slightly easier but it puts you in a compromised position which is less than ideal. You should try to maintain neutral spine by bracing the abs and contracting the glutes. To really feel how hard pull ups can be, try to do all your reps with your body completely straight, as if you were performing a plank throughout and fully extend your arms at the bottom of each rep; you will quickly realise how much help you were getting from body motion and the next day you will realise just how hard strict pull ups hit the entire mid back.
Making bad form look damn good.
If I had to pick the best pull up movement, it would be the ring pull up followed closely by a neutral grip pull up (or pull down). The use of gymnastic rings allows for free rotation of the hands so the arms can move into their most comfortable groove during the movement and minimise elbow stress. The use of rings also allows for a greater range of motion and a more 'natural' feeling pull as you can pull yourself up between your hands, as well as a strong lat contraction by pulling the upper arm back along the side of the torso. Finally, the extra stabilisation necessary for ring work and the ability to pull your hands in laterally as well as vertically allows for a greater lat contraction. The position that most people's hands will drift to in a ring pull up will be one closely resembling a neutral grip pull up, as such these carry the majority of the same benefits as ring chins, allowing for a strong lat contraction and low joint stresses.
The other type of pull I recommend is a classic wide overhand pull up. I do feel that some go too wide on these, as you end up just robbing yourself of range of motion and making the movement feel more awkward without really increasing lat recruitment; I recommend setting your grip so your arms are around 30 degrees from the vertical when you are at a dead hang. To really get the strongest contraction out of these, at the top of the movement, lean back and pull the bar towards your sternum. this little tweak can be the difference between an easy set of pull ups and the strongest mid-back contraction you have ever felt.
Taking jacked and tan to new levels.
Deadlifts/Pulls
A properly performed conventional deadlift works the vast majority of your body, your hands and forearms work hard to grip the weight, your entire upper and mid back stabilises your shoulders and stops you rounding forward like the hunchback of Notre Dame, your lower back and abs strongly contract to keep a rigid mid-section and effectively transfer force from the legs (especially the hamstrings and glutes) which act as the prime movers. Many like to put conventional deadlifts on 'back day' as it allows them to start with a heavy strength movement and doing both squats and deadlifts on 'leg day' leads to a shitty following few days once an appreciable amount of weight is being used for both exercises. That is absolutely a valid way to approach programming, however if we are looking to hit the back hard (which we are, read the damn title), with a few variants and borrowed ideas from Olympic weightlifters we can shift the focus to really tax the mid and upper back and be less stressful on the lower back and legs.
If you feel like shifting a shit lot of weight give rack/block snatch grip deadlifts a go. Set the bar up in a rack or on blocks (preferred), set your feet feet around shoulder width or a little narrower, keep your back flat, hinge at the hips, bend the knees and grab the bar with a wide grip. If you are working in a rack you obviously will have to go a bit narrower than the rack so you don't smash your fingers, if you are working on blocks go for a grip as wide as you are comfortable, index fingers on the outer rings is a good starting point for most. From here extend at the hips and knees and strongly contract the lats to pull the bar into your hips, reverse and repeat. From the explanation this may not seem like a big back builder but the wide grip puts some serious demands on the whole of the upper and mid back, if you still doubt, give multiple heavy sets of these a go and call me in the morning so I can laugh at your pain. Performing these from slightly above the floor allows for the use of more weight and stops any ugly back rounding which can arise when snatch grip pulling from the floor, if mobility is lacking.
Tell Lu Xiaojun that snatch pulls aren't an effective back builder
In a similar vein to the above but with more of an upper body emphasis is the snatch grip high pull. Set up exactly as above, either on blocks or from the floor but with less weight. Extend at the hip and knee explosively to lockout at which point you shrug your shoulders up hard and pull the elbows up and back to launch the bar up to around nipple height. You won't be able to lower the weight under control so don't try as you'll end up hurting yourself, either let it fall to the floor and repeat or catch it in the hang position and rep away from the hang (which I prefer). In my opinion these are a hugely underused back builder amongst most trainees and you should feel privileged that I am sharing this secret to crazy gains with you peons. For all heavy snatch grip movements you will almost certainly have to use straps unless you have insane grip strength or are happy to use hook grip and mash your thumbs to a pulp.
Other Movements
I'm still not done, but feel free to leave. You've clicked on the page and I have the view so at this point I literally do not care.
An exercise that would not occur to most as a back builder but can put a serious beating (in a good way) on the mid back is the front squat. While obviously predominately a leg exercise and as such maybe not a good fit for 'back day', regular front squatting will build the volume of back work you are performing leaving you with a stronger mid back. Luckily I have talked about the technique involved in the front squat at length here. The key part of the move that hits the mid back is the need to force the elbows up and stay in thoracic extension to avoid dropping the weight, which necessitates a strong mid back contraction. The heavier the weight gets, the harder your mid back will have to work to keep your upper body from folding like a deck chair. Thus we can use heavier weights to elicit more of a back training effect, an effective method for focussing on the muscles responsible for thoracic extension is the front squat iso-hold. This is incredibly simple, but deceptively demanding on all the muscles surrounding the scapula. To perform, simply un-rack a heavy weight in the front rack position, hold it for a 10-15 count, making sure to strongly force thoracic extension (push your chest up/out and shoulders back) and then re-rack/dump the bar. It is probably a smart idea to set the safety bars just below front rack height. To others, you may look like you are just pussying out on a set of front squats, but fuck 'em, they'll know who's boss when you have to turn sideways to walk through door ways.
The Rock requires double doors throughout his house*
(*I made this up... but probably)
The final (I swear) exercise which I recommend for back is the reverse/rear delt fly. This is one that you actually see performed fairly often, however here I am going to recommend something you will pretty much never hear me say otherwise: use more weight and looser form. I tried this out after a recommendation from the gigantic John Meadows and found it to hit the rear delts and entire upper back far harder than strict, light raises. To perform these, lay face down on a slightly inclined bench with fairly heavy dumbells in your hands, in one motion, pull your shoulder blades together and elbows back, keeping the arms fairly straight. It is essentially an explosive performance of the T movement from the warm up detailed way up top; don't expect to bring the weights all the way up to in line with your body and certainly don't expect to be able to pause at the contraction, just rip the weights back explosively until your whole upper back is on fire, aiming for fairly high (15-20) reps. Finally, quickly look in the mirror and feel good about life.
The title is from Janelle Monáe's song Q.U.E.E.N. featuring Erykah Badu; which starts as some funky, soul-filled, R&B guilty pleasure and ends with Monáe dropping a verse that puts 99.9% of rappers to shame.
Quadruple Olympic gold medallist Allyson Felix showing that good glutes are what you need for athletics and aesthetics.
Bootys, butts, bums, glutes; call them what you will, as Miss. Monáe states, they don't lie. Having a strong and well developed posterior is desirable for both sexes for various reasons. The glutes main roles are as the prime movers in hip extension, hip abduction and in external rotation of the leg, they are mainly fast twitch with huge force production capability and high resistance to fatigue. In layman's terms this means your bum is involved if you want to turn your knee outwards, push your leg out to the side or behind you. Once you realise the function of the glute it becomes clear why they are so important for peak athletic performance; sprinting, jumping, lunging, direction changes/side-stepping, skating, it's all driven primarily the the glutes. Glutes are also important in a more passive way, giving stability to the hips, pelvis and lumbar, maintaining proper posture through leg and pelvic alignment to keep your 'lower cross' in balance and ward off the back pain and decreased performance that accompanies anterior pelvic tilt. In fact, there are multiple studies directly linking weak and/or inhibited glute function with lower back pain.
Enough science shit. Time for gratuitous booty pictures.
Boring phsiology over with, the main reason we want good glutes is because of how they look. Whether a man is a boob guy or bum guy, they appreciate a good set of glutes, but also likewise, women don't want a pancake-assed man, sporting strong glutes is just as important for any male as it is females. If you are a girl reading this thinking that you don't pay much attention to the junk in a guy's trunk, you probably should. Remember a few sentences ago when I was talking about glutes being the muscle responsible for hip extension? Well, big, powerful glutes mean big, powerful hip extension... maybe something to think about.
I would say this is for the ladies but with the amount of men with huge guy crushes on Klokov, I'm not so sure.
Unfortunately, due to most of us spending many hours of the day sitting on our bums and not doing shit, we have terrible muscle tone (in the strict usage of the term, that is, passive contraction). Our glutes are lazy, they are overly relaxed from not doing anything all day and as such, when we want to call them into action they don't contract and produce force to their full potential. Further to our glutes being sleepy through under-use, they suffer also from 'reciprocal inhibition' from our hip flexors. The angle of our hips when we sit means our hip flexors (located in the front 'hip crease') are chronically flexed and short; when a muscle contracts, the opposing muscle relaxes, thus our tight, contracted hip flexors cause our glutes to turn off. What also happens with many people is that here the piriformis muscles will 'pick up the slack' for the glutes, working overtime and as such also becoming chronically tight. Therefore, the first step for most should be the activation of the glutes, stretching of the hip flexors and potentially soft tissue work to roll out any knots and maintain good tissue quality in our prized assets.
Whoever is in charge of Reef's marketing is a true visionary.
Glute activation routine
Soft tissue work (optional) - this is easy but generally not fun. Get a firm foam roller or a lacrosse/hockey/tennis ball, put it under your bum and slowly roll over the whole glute area. There will be 'hot spots', especially around the piriformis area which usually manifests itself as some hella pain when you roll over the dimple on the outside of your cheek. Work on these until pain subsides and you feel the muscles loosen and any knots or tightness release. The enjoyability of this increases greatly if performed in a private setting with a partner.
Pictures of foam rolling are not as enjoyable as this.
Hip flexor stretches - Perform a deep lunge with your rear knee on the floor, push your hips forward until you feel a pull in the front of the hip of the rear leg, being careful not to let your lower back over-arch. Hold for 20-30 seconds a couple of times each side, this is a useful stretch to do multiple times a day if possible. 4 point extension - On all fours (hold the jokes please), extend one leg straight behind you until it is parallel to the ground or just above and squeeze the glute hard for a 3 count, repeat on the other side.
Not perfect form here, but she can do whatever she wants as far as I'm concerned.
Half-keeling contraction - get down like you are going to pop the question, then contract the glute on the kneeling side hard, thrusting your hip forward a few inches. Focus on the contraction, not the thrusting movement as you don't want the force to come from your lower back. It is helpful to put a hand in the glute to make sure you can feel the contraction and change in shape of the muscle. Glute bridge - This builds the foundation of many of the great glute building exercises, so it is important that you get a good feel for it. Lie flat on your back with your legs at somewhere around a 60-90 degree angle and your feet flat on the floor. From here push through your heels and contract your glutes hard to push your hips up so your body forms a straight line from shoulders (which are in contact with the floor) to knees. Make sure it is a hip hinge and not some messed up spine rolling motion that is getting you from the start to the end, also make sure to again not over-arch the lower back.
I'm going to be stealing loads of technique pictures/videos because I can't be bothered to make them myself. Deal with it.
Hip hinge - This again is a foundation move and is probably the most important single movement to master in all of weight training. Stand with feet shoulder width apart and knees unlocked, cross your arms on your chest or place your hands on the back of your head (you can add a weight if you are a stronger trainee). From here, bend at the hips, pushing your bum backwards whilst keeping your lower back flat. You should feel a stretch in your hamstrings and glutes, when you feel this, powerfully flex your glutes to reverse the movement, squeezing hard at the end like you are trying to crack a walnut between your cheeks. Clamshell - Lie like you were setting up for a glute bridge and got flipped on to your side. From here, keep your feet together and rotate your upper leg outwards so your knee points towards the ceiling whilst keeping the rest of your body still, stronger trainees can wrap a resistance band around their knees. It's probably best to avoid eye contact with anyone whilst doing this one.
Alternatively, maintain eye contact throughout to really woo a potential mate
A run through of 8-12 reps of each of these moves (in whatever order you like) fits well as a warm up for most, some less experienced trainees might find these feel like a workout in and of themselves, that is okay, a few rounds of these exercises plus a few of the less advanced exercises from below will make a great beginner training session.
This isn't anything to do with what I'm describing, I just like it.
Glute building moves SQUAT!!!! - No shit right? If all the borderline pornographic pages on Facebook haven't clued you in, squats build good bums. Squats are indispensable for their total leg building properties, they may not be the prime exercise for a focused glute workout, but still should absolutely be a staple in your routine. I've written all about squats previously in a 2 part article which you can find here and here. A small tweak which is useful when looking for specific glute work is to focus on pushing the glutes back in the descent and then contracting hard and bringing your hips forcefully forward over your feet, squeezing hard at lockout.
Dat lockout.
Deadlift variations - All deadlift variants will hit the posterior chain, including the glutes, hard; however some variants will cause people with weak glutes to over-compensate with the hamstrings and lower back muscles, whereas other variants are far more conducive to feeling the glutes working. The standard conventional deadlift from the floor is a lift that I feel falls into the first category for a large percentage of people, at least until the lockout portion of the lift. Therefore, whilst the full conventional deadlift should again be a staple in your routine, for glute building purposes there are variants which can benefit us more.
Multiple powerlifting world record holder Dan 'The Boss' Green showing that big glutes mean big lifts
The first of these is deadlift lockouts/rack pulls. Set the safety pins in the power rack to around or just above knee level and place a loaded bar on the pins. Set your feet to your normal width for deadlifting, bend at the hips and knees whilst keeping a flat back, grip the bar and forcefully lock out the weight by contracting your glutes hard and pushing your hips forward (just like in the 'hip hinge' warm up) while also pushing through your heels to lock out your knees, again take care not to over arch your lower back. Lower the weight (don't try to lower it too slowly as this can be sketchy) to a dead stop on the pins, reset and pull again. You will likely find that you can use large amounts of weight here and feel a pretty strong glute contraction.
Second we have Romanian deadlifts or Dimel deadlifts, these two are very similar in execution, with a Dimel deadlift essentially being Romanian deadlifts performed for high reps with a fast tempo. Either way, set up as you would for a normal deadlift with a fairly light weight, then lift the weight to the lockout position. From here keep a straight back and a soft bend in the knees, push the hips backwards until you feel a stretch (it might not be a very large range of motion), then forcefully reverse the motion by contracting the glutes. It is essentially the hip hinge from the warm up with a weight in your hands. The differences between this movement and the rack pull are here there is a lesser degree of knee bend, you lower the weight under control and do not pause between reps.
Glute bridges and hip thrusts - I really love squats and deadlifts, but I must admit, whilst bridges and thrusts make you look like the guy who forgot how to gym, they really are the king when it comes to focussing on booty building. There are many variations of these to cater to all levels. The basic movement as outlined in the warm up doesn't change. To make this even easier (which most shouldn't really need) you can start with your feet elevated on a bench, to make it harder lay your upper back on a bench. For most people these bi-lateral, unloaded bridges will still be too easy to use as anything other than a warm up. The obvious solution to this is to load up, go unilateral or a combination of both!
For weighted glute bridges, load a barbell with at least one full diameter plate, lay on the floor, roll it over your legs to your hips and set up as you would for the glute bridge. Get the barbell fitting snug in your hip crease, secure it with your hands and bridge, contracting your glutes hard and lifting the barbell with your hips, squeeze hard and briefly pause at lockout to really feel that booty working hard like you never have before.
In short: you hump the bar
Weighted hip thrusts are identical in the mechanics of the movement, however here your upper back rests on a bench (pick one that is nice and padded). This gives you an increased range of motion and a stronger contraction at lockout, generally making it a better choice of movement if you have the available equipment. It is recommended that you pad the bar for these otherwise they can be uncomfortable, especially at higher weights. I recently did 140 kg for reps with an un-padded bar, which was a bloody stupid idea. Be smart and use protection, kids.
Just bar hump your way to a better booty
As I said before, the other way to up the ante on bridges/thrusts is to go unilateral. The easiest of these would be the single leg glute bridge, it's not rocket surgery, set up like you would for a normal glute bridge, push to the top of the movement then straighten the knee of one leg so it's off the floor, lower yourself then push through the grounded foot and flex the glute hard to bring your hips up. Repeat with the other leg. Next up in terms of difficulty we have the single leg hip thrust, which by now I have faith that you can figure out yourselves. Then if we really want to push things, we can add weight to either of these variations. The great thing about the unilateral variations is that they tend to not need a lot of added weight so are much more comfortable when using a barbell compared to bilateral variations; personally I have been using sandbags for these which works nicely, but you can use whatever works for you; barbell, dumbell, EZ bar, sandbag, just grab something, throw it over you hips and hump upwards to build that bum.
The above exercises allow you to move the most weight and I feel should make up the majority of your glute training, making them pretty much a lock for your routine. There are a few other honourable mentions, that are very worthy of a place as further accessory movements if you have the equipment and energy to do more.
It's been a little while since the last gratuitous glute shot.
Walking Lunges/Bulgarian split squats - I group these together as they are mechanically fairly similar. Both can be performed with bodyweight (for beginners), holding dumbells (which is easier for balance as long as you can hold the dumbells) or with a barbell (which is necessary with larger weights). To perform walking lunges, pick up your dumbells or position the barbell across your traps and take a large step forward with one leg. Sink down until the rear knee just touches the ground (at this point ideally your front shin should be roughly vertical, learn to gauge your step so this is the case) and then drive upwards, contracting the glutes. Step forward with the rear leg moving into the lunge position with the opposite leg forward and repeat.
I couldn't find a lunge photo with sufficient nudity.
If you lack the space for walking lunges, Bulgarian split squats are an ideal alternative, I slightly prefer lunges as there is less of a balance demand, meaning you can focus more on contraction, both exercises will whip your butt into shape though. To perform the BSS set up a bench at around knee height at the back of the platform which you are using, grab your dumbells/barbell, stand with your back to the bench, then lift one leg behind you and place the top of your foot flat on the bench. Ideally for maximal glute recruitment you want to be as far from the bench as you can be without having an excessive stretch on your hip flexor in the bottom of the movement or experiencing any over arching of the lower back. Sink straight down until your rear knee lightly touches the floor (you might want to put a foam mat under your knee) then drive straight back up, contracting your glutes to lockout. Descend for subsequent reps without moving your feet. Switch legs and repeat.
Bulgarian split squat as demonstrated by some bald jacked guy with a terrible tattoo
Back extension/Glute ham raise (GHR) - These two again share similar ground in terms of mechanics, with a GHR essentially being a back extension plus a hamstring curl. Both of these exercises also need specialised bits of kit, which if your gym is lacking you are pretty much out of luck, some people try to 'hack' the movements and perform them without the specialised equipment (like performing a back extension off a bench), but these tend to not feel right and don't do the movement proper justice. That said, if your gym has a back extension rig/roman chair, you're in luck. You perform the back extension by hooking you feet under the pads/bar at the bottom and leaning forward on the support pad, the top of which should be a couple of inches below your hip crease (look at the picture below if that didn't seem to make sense). You start with your body fully straight facing the floor, from here hip hinge until you feel a stretch in the hammies and glutes then (like I keep saying) forcefully contract your glutes and push your hips forward to pull yourself back straight to lockout, once again taking care not to over arch the lower back . This exercise is also known as the hip extension which I far prefer, as the motion should be coming entirely from the hip, not the spine (although your spinal erector muscles will still be working to keep your back straight). This is essentially a super strict hip hinge at an angle which causes you to work harder against gravity. If you are strong, you can load these up by holding a dumbell/plate behind your head or across your chest, alternatively you can position a barbell in front of you and hold it with a snatch (very wide) grip, which is a great posterior chain exercise for more advanced trainees.
Gazing majestically into the distance is an important part of this exercise
Unfortunately GHR machines are far more scarce at gyms that they should be, as the movement is an absolute winner for fully building the posterior chain. If your gym does happen to have a GHR machine, you are living the dream, use it regularly and use it lots, also thank your gym owner for knowing his/her shit. A GHR rig looks a bit like a back extension rig (above), with a few differences in its design and therefore use; the pad is in a 'half moon' shape and sits lower on the quads with the knees just behind the pad, this allows you to perform a hip extension (squeeze the glutes) and then a subsequent hamstring curl as the point of contact between your legs and the pad 'rolls' over the rounded pad. The foot pads are also raised to the same level as the hip/quad pad, so you should be roughly parallel to the floor at lockout of the hip extension and roughly vertical at the end of the hamstring curl. That description might be a little lacking so here's a picture of a good looking lady doing the movement.
Good work, good looking lady.
I'm feeling extra generous here, so I will also write some basic outlines of sample workouts for a glute focussed 'leg day'. These are just ideas, so feel free to use them or completely ignore them and just pick bits you like from the article to fit into your own routine, I won't be offended.
Beginner glute workout Glute activation routine - 3 rounds (only roll/stretch once) Squats - 3 sets x 8 reps with ~70% of 1 rep max (or a weight which is challenging but lets you complete all reps with good form) Rack pulls - 3x5 ~75-80% 1RM Hip thrust/glute bridge variant - 3x8-12 (choose a variant which allows you to get a challenging 8 to 12 reps with good form, I'd recommend unloaded uni-lateral hip thrusts for most trainees with a focus on good form and feeling the contraction of the glute)
If cardio is desired, using the stepper and performing big steps can further blast the booty.
It might seem hard, but for this, it's totally worth it.
Advanced glute workout Glute activation routine - 1 round Squats - 5 work sets (work up to 5 RM with good form, decrease weight by 10% and perform another set, aiming for 6 reps with good form, decrease weight by another 10% and perform 3 more sets, aiming for 8 reps with good form) RDL/Dimel deadlift - 3x8-12
alternatively Back extension - 3x8-12
alternatively GHR - 3x6-12 ( the wider rep range is due to the difficulty of GHR; if you cannot perform 6 reps un-weighted, get stronger using other exercises first) Weighted hip thrust/glute bridge variant - 3x8-12 Walking lunges - 3 rounds of 8-12 lunges each side (space permitting)
alternatively BSS - 3x8-12 each side
Stepper can again be used if for some reason you want to do cardio.
So there you have it, DC's guide to great glutes. Hopefully moving into 2014 we'll see none of this...
So 'tis the season of rampant consumerism and terrible songs on loop in celebration of the birthday of a guy that was essentially the David Blaine of 2000 years ago, but his tricks were apparently so good, people are still going on about them. There are however, some good aspects of this holiday season; time off work to relax, see friends, enjoy time with your family and most importantly stuff delicious food into your fat face until you are uncomfortably full, then repeat hours later. While most people don't have 5 kg of extra fat on their Christmas list, that seems to be pretty much what they get every year. What this article will hopefully share with you are some strategies that you can use (along with some willpower) to make sure this year you can have a lean Christmas (in the good sense), as it's not 'bulking' if you are just getting fucking fat.
Jacked Santa said all you're getting for Christmas is the gift of "Stop being a little bitch"
For most people the 24th - 31st of December become an absolute physical shit show, where the most activity they get is repeatedly lifting copious of food and alcohol from the table to their mouth. While short overfeeds can actually be very useful in the war on fat (as explained in a previous article). Week long food binges are not. When you overeat a whole host of processes are triggered in your body; insulin levels rise which decreases the mobilisation/oxidation of fat and increases the storage of nutrients as fat/glycogen/muscle. Parasympathetic nervous system activity is increased, which means you feel relaxed and sleepy and probably can't be bothered to move. Thyroid hormones (T3 and T4) are released in increased quantities, this will serve to temporarily up regulate metabolism as your body attempts to burn through the piles of food you have just eaten. Thermogenesis will increase due the the thermic effect (TEF) of all the food you have just eaten; ever had meat sweats after eating half the turkey? That's TEF. As we can see, not all of these things are bad, thus is why short bursts of overeating work. It is when overeating becomes chronic (say, for a week) that the negative aspects such as high insulin and down-regulated fat mobilisation will become real issues. Furthermore, adding alcohol to the gamble can really start to mess with things as this will down-regulate both carbohydrate and fat oxidation, meaning pretty much everything you eat will go straight to storage.
Turns out Santa has a pretty sweet deal
This leads us to my first tip: endeavour not to eat big and drink big on the same day.
Preferably, keep the alcohol consumption low in general, but I know for many this just won't happen. Instead, when you are sitting down for your big Christmas meal, keep in mind that if you want to get stupid drunk with only your family as company, you are fucking weird. Also keep in mind that if you are drinking, all those delicious calories are going to end up on your belly/ass/hips/chins/bingo wings/eyelids ...you get the idea. Most will then probably be going out for drinks with friends on some other day in the festive period (Boxing Day Pub Crawl, anyone?), if this is the case, I am not going to tell you to moderate consumption (other than don't kill yourself), moderate your food intake instead. Luckily, I have already written at length about this here. In general, eat loads of veggies and lean meat, keep fat intake very low throughout the day and only eat a moderate amount of carbs at least 3 hours before you plan on drinking. Then when you are getting boozy, preferably drink low-calorie drinks, don't eat during/after drinking, just hydrate well when the night is done and go to sleep.
Andreas Cahling has no time for binges like you weak people.
On to the second tip: Do some exercise around your food binge.
This tip is split into two, the first option is preferable but is potentially not feasible on Christmas day. The second option is your back-up plan and the only thing stopping your from implementing that is pure laziness. Option 1 is to perform a glycogen depleting workout prior to your food binge, the best way to deplete your glycogen stores will be an intense, hi-rep weight lifting (15-20 reps) workout, hitting as many major muscle as possible in your workout. This glycogen depletion will mean that your muscle's "fuel tanks" are running low, as such, a large portion of the approaching food-gasm will end up re-fuelling your muscles, rather than sitting on your waistline. Now, I realise that this is impractical for most people as not everyone will have the time or facilities to perform such a workout on Christmas morning. Enter Option 2; around half an hour before and an hour after you inhale the same amount of calories that the entirety of Ethiopia has consumed this year, perform 60-90 second contractions for a few major muscle groups. I'd recommend something like a set of squats, a set of push ups (or a scaled back version) and a set of inverted rows. This will only take a few minutes but will serve to active so-called GLUT4 receptors in your muscle by moving them to the surface. GLUT4 receptors are responsible for directing glucose after ingestion, by performing these brief exercises you are able to preferentially direct the food you eat towards your muscles and lesser so towards your belly, albeit with less efficacy than if you took option 1.
Sure he's old and fat, but he has the right idea
Tip number three: Try to minimise the insulin response from your meal.
There are a few ways to do this, the first, best and arguable easiest is to primarily eat meat and veg with lesser quantities of starches and sugars; meat is the best part anyway, you can disagree if you are content with being wrong. By not going too overboard on the starchy and sweet stuff, your insulin won't go too mad, which will go a great ways to limiting the amount of fat you store (if any). Another strategy is to have a planned first meal which is high in protein and fibre, but not fat or simple carbs; this lets you take advantage of the "second meal effect". This refers to the fact that following a high fibre meal, a subsequent meal will have a lower glucose and insulin response as well as less effect on triglyceride levels, all of which are beneficial if you wish to remain jacked and pale (because, really, who is tanned at this time of year?). A third strategy which is easy to implement is to drink green tea throughout the meal, this has a two-fold effect; first the green tea flavanols serve to improve your response to secreted insulin. Second, the caffeine serves to speed up the transit of food through your digestive tract, whilst this isn't optimal when we want to extract all the nutrition from our food, but when we are hugely overeating, a degree of incomplete digestion serves as a convenient damage control strategy. A final strategy is to consume citrus (grapefruit, lemon or lime) as part of your meals, as these foods serve to decrease the insulin response of a meal, probably the easiest way to do this is to squeeze half a lemon in every cup of green tea that you should already be drinking.
Anyone who thinks that potatoes come close to being the best part of this meal should be sectioned
Tip number four: consider implementing intermittent fasting on the days around your binges.
I have previously discussed intermittent fasting at length. When implemented the day after a food binge, IF just feels pretty natural as you will probably be a disgusting bloated mess, so a morning of not eating, just drinking water and giving your digestive system a rest is probably exactly what you feel like doing. You can also implement a longer than normal fast as a means of calorie restriction to help offset the huge calorie surplus on binge days. As an added bonus a fast will also serve improve insulin sensitivity, which will play into tip 3.
So there you have it, a few dietary tips to reduce the impact of the holiday spread. So Merry Christmas, Happy New year and don't get too fat.
If you are wondering about the title, it is from The Morning by the The Weeknd. If you are unfamiliar with The Weeknd, you are missing out on literally the greatest sexy-time music created. He definitely wasn't singing about lifting, but I don't care, it's an absolute tune.
This one will be old hat to anyone that has talked to me for any amount of time on the subjects of health, fitness, physique and looking jacked and tan. My thoughts are pretty straightforward - if you are an adult without any debilitating medical conditions, you should be lifting or at the very least performing some sort of anaerobic exercise on a fairly regular basis. This tends to be an easy message to convey to guys; most fellas want to look significantly more like Arnold and less like themselves and thusly will realise that they should be lifting more and generally being less shit than they currently are. Whether they follow through on these thoughts is entirely up to the mental/testicular fortitude of said male, but at least most know that lifting is the unsurpassed means to the ends of a better body.
No hetero
The fairer sex, on the other hand, present a different challenge. Whilst some females are now warming to the weight room and the idea of women lifting is becoming more mainstream, many woman are stuck in the misguided "weights for men, cardio for women" mindset. What I plan to present here, with my usual semi-factual, highly opinionated, sometimes funny, always obnoxious style, is my treatise on why the world would be a better place if all women lifted weights. If you are reading this and happen to be the proud owner of a cock and balls, then it goes without saying that you might not gain a whole lot from the process, but feel free to pass my arguments on to any and all females in your life, that is assuming you want them to become significantly more awesome in every way.
Men can also stick around for more of this sort of thing
Most females find themselves exercising, whether inside the consecrated ground of the temple of iron or in some lesser venue, with the aim of losing some fat and 'firming', 'toning' or 'tightening'. Firstly a minor aside; the phenomena that are supposedly described by those last 3 words don't mean anything in a physiological sense, they are buzz words, created by advertisers and thrown around by people that don't know their HIIT from their tit. When it comes to changing your physique, there are two process that you need to concern yourself with, the loss of fat and the gain of muscle. That is all; as far as you are concerned, one of these processes should always be your goal. 'Firming' is not the body's response to resistance training, muscle building is; 'tightening' of the midsection will not be the product of endless sit-ups, however fat loss will occur with hard training and proper diet. Minor diatribe over and back to the original programme, if fat loss is your goal, you may mistakenly think that hours and hours of steady state cardio, pounding the treadmill or revolving your life away on the elliptical is the best route to a leaner you. The truth, as you may have guessed, is that weight training, specifically lifting heavy using large compound movements (such as the squat, deadlift and overhead press) is in fact the most efficient use of your time and effort in your quest to lose some wobble.
Take heed.
A weight lifting session will cause 'micro-trauma' to your muscles, this may sound a bit terrifying, however this is a good thing as your body will go about repairing these tiny tears in your muscle fibres and in the process making the muscle slightly bigger and stronger. You might now think this has precisely dick all to do with fat loss, however hold your proverbial horses as we delve a little deeper. This repair of micro-trauma requires an energy input, this means that for a period of around 24-72 hours your rate of energy expenditure (i.e. metabolism) will be significantly increased. This depends on the volume and intensity of your workout with studies showing that heavier weights (in the 6-8 rep range) are the most beneficial. This essentially means that the day(s) after a hard workout, you are burning fat whilst you are out buying handbags and tampons (or whatever girls do in their free time, I don't know). Another factor to consider is that the new muscle tissue that you will be building is highly metabolically active, with each extra kilo of muscle raising your basal metabolic rate by around 80 calories a day. Over the long term these increases add up, leading to a leaner, hotter you.
I'm not a big fan of Crossfit, but I am a big fan of Crossfit girls
Whilst aerobic cardio training has it place, and can be effectively used for weight loss, the result is tends to be just that: the loss of weight, from both fat and lean tissue. It should go without saying that this is not a favourable situation as the hours of time invested in the treadmill lead to you becoming a smaller version of yourself; you may weigh less but there will likely be no significant improvement in body composition, with all the jiggly bits you didn't like probably remaining jiggly. This mainly comes down to hormones; low intensity long duration exercise gives little to no boost (or even drops) to endogenous testosterone and growth hormone levels. As previouslyexplained, these hormones are vital, even for females, if looking lean and sexy is your goal; this is because these hormones promote the growth of lean tissue and the burning of fat. To add insult to injury, long duration aerobic activity causes a large increase in your bodies cortisol levels. Cortisol is a stress hormone which serves to break down tissue, this includes fat, which of is nice, but also includes lean muscle tissue and as we all know, there is nothing more tragic than the loss of sweet, sweet gains. It also causes an increase in appetite, so the fat loss effects might well be negated if you succumb to the cravings for delicious, sweet, comforting carbs that tend to hit as the product of excessive cardio exercise.
If there's two things I love...
Anaerobic exercise (i.e. lifting or high intensity work such as sprints), on the other hand, promotes the specific lossoffat and gain/sparing of lean muscle tissue. This is because, as previously mentioned, there is a large calorie burn effect on the hours post-exercise (which isn't achieved with aerobic exercise) but also importantly because of the hormonal milieu that is created in your body. When it comes to changing your body composition, you cannot think of the body as purely a calorie in vs. calorie out 'furnace', hormones are highly important as they essentially signal to your body what tissue should be broken down and what tissue should be built. High intensity weight training will not raise cortisol as much as extended duration cardio, as such the environment which leads to breakdown of muscle tissue is not reached. As I have written in past articles, heavy weight training will serve to increase your testosterone and growth hormone levels, which are key to a lean, muscular, 'tight' physique, rather than the small soft physique which is regularly the product of endless hamster wheel aerobic training.
This photo of a hot girl standing near a barbell totally proves my point
So we have established that weight training is a hugely beneficial route to losing fat and keeping it off, but the reasons that damsels should get acquainted with the dumbells don't end there. To state the completely bloody obvious, lifting heavy weights will build muscle; to state the slightly less obvious, muscle building is something females should be looking to achieve. Now I know, I know, you aren't trying to be a bodybuilder, you don't want to get 'huge', you are scared of 'looking manly' and so on, so on. In truth, building muscle will add curves, make you look 'toned' and 'firm' (shoot me now for using those words) and add to a more feminine, shapely overall appearance. Legs, bums and tums end up looking far better from a diet of heavy squats deadlifts and hip thrusts than they ever will from hours on the elliptical; arms and shoulders will look much more shapely from diligent training of heavy presses and rows than they will from spending hours waving around 1kg dumbells in some terribly named aerobics class. Instead, heavy weight training will force your muscles to adapt to the stresses you are imposing on them and grow stronger, denser and slightly larger, leading to a more firm, sculpted body.
As she's doing strongwoman, she undoubtedly lifts heavy as hell and damn is it doing good things.
World record holding powerlifter Caitlyn Trout lifts more than almost every guy you know.
If you are still worried about somehow getting too big, consider that no one has ever had a couple of weight sessions and suddenly realised they are fucking jacked; building muscle is a very slow process, so the chances of accidentally waking up one day and being 'too big' are about as likely as Rick Ross waking up with healthy blood pressure. Furthermore, as a female you have at least five times less testosterone than the most effete man, with typical values more like one tenth to one twentieth. This means that the muscle building potential for females is significantly less than that of men; women literally don't have the balls to get huge.
It's only fair to give the ladies something to look at.
There are also veritable ass-loads of peripheral health benefits that are the product of lifting (or the accompanying fat-loss and muscle gain), these might not be as sexy as the prospect of fat loss or building a great booty, but being a bit healthier is always nice. Lifting has been shown to decrease resting blood pressure and be cardio-protective as well as warding off type-II diabetes due to increasing glucose and triglyceride uptake by muscles. Heavy weight training also increases bone density and protects against osteoporosis, which is nice as it will stop you falling apart as you age. Furthermore, lifting leads to post-exercise endorphins releases which help combat stress, in addition to heavy lifting itself acting as a perfect venting mechanism for those that require a stress release. High stress levels can wreak havoc on your body so finding a way to combat stress is important; heavy lifting is pretty much like meditation for people that aren't hippies.
This is much cooler than listening to whale song.
An overlooked benefit of females taking up lifting is getting strong. Many girls might not have getting strong at the top of their 'to do' list, but being strong is awesome, whoever you are. Just think of all the jars you can open with your new-found strength! No need to call a man again. In all seriousness though, being fit, strong and muscular makes you a generally more useful person to yourself and others. Seeing yourself get stronger month-to-month is a great feeling, knowing that now you can throw around weights that you couldn't budge half a year ago is empowering and gives you a great boost in confidence. Not to mention that there is literally endless variation and progression possible once you get comfortable with the weight room, so you should always be able to keep moving on to bigger and better things. There are loads of reasons to lift, but personally, I'd say start lifting just because it is fun.
and because a girl lifting is super damn hot.
If my rambling has somehow convinced you to get under some iron, check out my free guides in the top right of this page.
