Morning,
Unlike many men, I do a lot of glute training. I don't understand why people don't considering women (if you are heterosexual and a male) like round glutes and the glutes are considered the largest muscle in your body. I also find the recommendations strange. I am not talking about the build a shelf glute only leg day you see being pushed now.
I am referring to a leg day and you did your belt squats/leg presses/leg extensions/calve work - I usually do 4-5 exercises before I end with hyper extensions.
Most 'experts' recommend hypertrophy rep range anywhere from 6-15. You need a heavy enough load to get growth albeit if you listen to Mountain Dog - John Meadows (rest in peace), he does make comment you can do incredible high rep exercises (causing shrinkage of muscles) and get no better benefits for growth than heavy in lower rep range for any exercise. Force, tension, muscle fibre loading, etc. and I have always listened to him. ().
He also has another video out about the importance of the rep range of 4-10 for its impact on Myostatin.
I find hyper extension if I press with my hips to lift my body/weight up and round my back a little - nothing compares to the burn and glute tension I feel. I also do regular Hyper Extensions with a more rigid upper body and hit the lower back. Either way both can't exclude either muscle group. Question is simple - I see people going this in the 15-50 rep range with no weight and I have done those too and if you want a pump - sure. I am not chasing a pump, I am chasing power and hypertrophy. we have the long cloth cable handles for face pulls or any back exercise. I use one of these to tie 3 plates together. It took a while, but not long to get the weight up. My arms and hands fatgue before my posterior chain or glutes do. Anyway - I do 15 reps and then get up slowly and I sweat a lot. If I can do more than 15 reps I add more weight onto the stack. We don't have a fancy pulley machine for hyper extensions. One of my litmus tests (not perfect) but if I do an exercise and it makes me sweat like crazy and I have good mind/muscle connection - it must be doing its job.
Love the reverse hyper extension machine for posterior growth, stretching the spine out and helping to protect your lower back health. We just added one to the gym and I started using it.
Simple question - do you do these and if so what rep range do you prefer and why?
Unlike many men, I do a lot of glute training. I don't understand why people don't considering women (if you are heterosexual and a male) like round glutes and the glutes are considered the largest muscle in your body. I also find the recommendations strange. I am not talking about the build a shelf glute only leg day you see being pushed now.
I am referring to a leg day and you did your belt squats/leg presses/leg extensions/calve work - I usually do 4-5 exercises before I end with hyper extensions.
Most 'experts' recommend hypertrophy rep range anywhere from 6-15. You need a heavy enough load to get growth albeit if you listen to Mountain Dog - John Meadows (rest in peace), he does make comment you can do incredible high rep exercises (causing shrinkage of muscles) and get no better benefits for growth than heavy in lower rep range for any exercise. Force, tension, muscle fibre loading, etc. and I have always listened to him. ().
He also has another video out about the importance of the rep range of 4-10 for its impact on Myostatin.
I find hyper extension if I press with my hips to lift my body/weight up and round my back a little - nothing compares to the burn and glute tension I feel. I also do regular Hyper Extensions with a more rigid upper body and hit the lower back. Either way both can't exclude either muscle group. Question is simple - I see people going this in the 15-50 rep range with no weight and I have done those too and if you want a pump - sure. I am not chasing a pump, I am chasing power and hypertrophy. we have the long cloth cable handles for face pulls or any back exercise. I use one of these to tie 3 plates together. It took a while, but not long to get the weight up. My arms and hands fatgue before my posterior chain or glutes do. Anyway - I do 15 reps and then get up slowly and I sweat a lot. If I can do more than 15 reps I add more weight onto the stack. We don't have a fancy pulley machine for hyper extensions. One of my litmus tests (not perfect) but if I do an exercise and it makes me sweat like crazy and I have good mind/muscle connection - it must be doing its job.
Love the reverse hyper extension machine for posterior growth, stretching the spine out and helping to protect your lower back health. We just added one to the gym and I started using it.
Simple question - do you do these and if so what rep range do you prefer and why?
