mihou
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Nombre de messages : 8092
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Date d'inscription : 28/05/2005
 | | Train Your Butt! | |
Mini-Article: Train Your Butt!
by John RomanielloWhy train the glutes? Lots of reasons! 1) The glutes are hit in a variety of exercises, but few people
perform direct glute training. Isolation work is done for the
hamstrings, lats, traps, and spinal erectors; however, the gluteus
muscles are often overlooked.Even if you utilize primarily multi-joint compound movements
which involve the glutes, it's possible to create an imbalance in
the posterior chain if you perform a lot of isolation movements for
other muscles. Clearly, this isn't optimal and should be avoided.
Training the glutes directly can help minimize the risk of such an
imbalance occurring.2) Obviously, one of the main reasons to train the glutes in a
relatively specific manner is for increased strength, which is the
primary goal of this program. As part of your posterior chain, the
gluteus maximus acts as an important mover in both Olympic and
power lifts. Increasing glute strength can lead to increased
poundages in the squat, deadlift, snatch, and so forth. For example, the glutes are recruited more heavily as squat
depth increases. As such, we can assume that increased glute
strength will allow you to move more weight from the "basement" of
a squat.3) The glutes are also involved in any hamstring exercise that
involves trunk flexion/extension. This includes the stiff-legged
deadlift, good mornings, and any variation of either. It's also
been shown that as load in these movements increases, the greater
the glute involvement becomes. This is something to take into
account when considering glute training. As glute strength grows,
more weight can be used during trunk flexion/extension exercises.
Hamstring strength, resultantly, will also increase, with respect
to these movements.It should also be noted that this may help to indirectly
increase your squat, as the hamstrings will play a larger role in
the squat as load increases. As a result of these factors, greater
overall lower body development seems possible. 4) Athletes involved in any dynamic sport should also consider
glute training as there's substantial involvement of the gluteal
muscles in both jumping and sprinting, especially in the initial
explosion of either. From this we can infer that increased strength
may lead to increased initial power output, having great carryover
to sports. The benefits of such training would also obviously apply
to anyone who uses sprinting routines such as HIIT as their mode of
cardiovascular activity.5) As with any other aspect of bodybuilding, the scope of
training this particular body part goes beyond functionality and
strength to fully encompass aesthetics. Although it's occasionally
debated, there seems to be a positive relationship between heavy
strength training and both neurogenic and myogenic tones. That is,
training heavy will increase both. Due to this, you'll see
increased density, tone, and all of the other benefits of such
training. This matters for one very simple reason: chicks dig a
hard butt.
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