[Glutes]A must read for strength and "functionality"

A few weeks ago i emailed rayn an article featured on t-nation.
I don't think he got my email cause i don't see the article posted here.

Anyone serious in sports or health in general must read this.
It's absolutely great. It underlines the important of the glutes (ass) in spine protection (takes a load off the erectors) and general fitness.
You will find, in the article, templates and exercises that target and maximize the recruitment of the glutes.
He lists some exercises in there that do to glutes like what deadlifts and squats do for your back and legs. They include a barbell.
A great read and if you have any questions...scroll all the way down, click on "discuss".
Many people from the forums ask the author questions and he answers every single one in detail. If you have a question, just make an account and post it in that thread.
All his info is backed up with SCIENCE so it's not some shaddy bullshit.
Really a great read.

Enjoy.

TMUSCLE.com | Dispelling the Glute Myth (http://www.tmuscle.com/free_online_article/sports_body_training_perf ormance/dispelling_the_glute_myth )

Who needs a loaded barbell. You can get the same results from fucking a fat girl who is sitting on top of you.

Who needs a loaded barbell. You can get the same results from fucking a fat girl who is sitting on top of you.

Haha. Someone posted that in the question thread.
The author replied:

This brings up an interesting point. The gluteus maximus is a 68% slow-twitch muscle so you'd think that they'd be involved in relatively easy maneuvers like "humping." However, research indicates that the glutes do not get activated much from simple maneuvers such as walking or sitting up from a chair. The theory is that the glutes are a large muscle so in an attempt to spare energy they let other muscles such as the hamstrings contract during simple exercises. This is why I refer to the glutes as "sleeping giants;" they don't like to be disturbed unless need-be (ie: heavy or explosive movements).

This brings me to my next point. If you were on top of the fat girl (missionary position) or behind the fat girl (doggy style), the glutes wouldn't be activated much. However, if you were underneath her (cowgirl or reverse cow girl), the glutes would come more into play as now we're working the anteroposterior load vector, but in this case you'd have to have the fat girl hover over you while you do the work (thrusting up and down as in a glute bridge). I doubt the fat girl could hover in the deep squat position for an extended period of time anyway so this isn't a good strategy.

Maximum glute activation would really only occur under two conditons. First, the fat girl would have to be resting on top of you while you thrust her up and down and basically use her body as resistance for the hip thrust. The heavier the girl, the better. Aim for a 400-pounder and have her rest her feet on your shoulders so you use her entire bodyweight for resistance. You'd need to propel her explosively in order to create some friction so the sex would feel good so that's a bonus for glute-activation. And second, you couldn't have too large of a member to the point where it prevented you from going balls-deep. If this were the case, her body weight would be resting on your member, not your hips, and you would most likely break your shaft, which prevents future sex and refutes the purpose of working out and trying to look good nekkid in the first place.

Okay i'll work my glutes so i can slay the fatties


yay

Read it the other week, very informative. I definitely want to start doing barbell thrusts next to the stretching area when all the soccer moms are coming in.

you can definitely activate the glutes without fuckin a fat chick or being on bottom... i've had severe DOMS from sex before

Read it the other week, very informative. I definitely want to start doing barbell thrusts next to the stretching area when all the soccer moms are coming in.

That's the only thing that sucks.
I've heard a few people snigger while i did them.
Then i ripped off my shirt and squatted 5 plates heavy and that shut them up.
(i wish :( )

just work the clam into the fire hydrant.

I'm sure the sniggering will go away

just do squats you fags

i had an ass you could bounce a quarter off of when i worked at home depot

pushing heavy carts gave me unbelievable glutes

so either start squatting like rayn said or get a job at home depot

Squats and Deads kill my ass..:shrug:

i want to see ass pics immediately.

fuck squats

fuck

they ruined my life

lol, sorry man

just work the clam into the fire hydrant.

I'm sure the sniggering will go away

Fuck that.
I'll keep doing it. Then when the girls see my erection can sustain 4 plates, I'll get so much fucking pussy.
Word.

just do squats you fags

This pretty much sums it up.