Well hello abs my old friend - they are making a come back 🙌🏻🙌🏻. For all those doubters - and I heard some ridiculous claims this weekend - Metabolic Enhancement Training works. One claim I heard was it can’t possibly build strength as it’s too cardio based and will burn muscle. Well I call bullshit.
3 weeks since starting this type of training with @jamieprodigy my strength has built and grown each session and with an ease I never had doing normal weight training. My form is strong and I have so much more mobility in all areas.
Moral of the story - don’t voice opinions - try pass them off as facts if you don’t have the info to back it up or aren’t willing to test it on yourself or you’ll just look like a dick when you’re schooled by someone who has legit proof 🙌🏻 that’s my Tuesday advice 😂 ...
I’m a firm believer that the “thrust is a must” if you want to maximise glute development 🍑✅ However.... something I’ve learnt during my time of religiously performing this exercise is to not get too caught up in the weight you’re lifting🙅🏻♀️
After you nail the movement pattern, it can be verrrrry easy and tempting to keep testing yourself and increasing the weight 🙄However, what you are likely to find (and I’ll admit I certainly did) is that as the weight gets heavier you’ll feel less of a contraction in your glutes, achieve less ROM, and instead compensate more with your hamstrings and lower back.
At the beginning of the year I was doing sets of 10 with 120kg - I was proud of myself for being able to lift this weight, however deep down I knew I wasn’t feeling it as well in my glutes. Mentally I was stuck - if I decreased the weight then I felt like I would be regressing, although if I kept trying to go heavier then I would feel it even less in my glutes... ultimately defeating the purpose of the exercise 😔
After an honest check-in with myself I decided to push my ego aside and lower the weight back down to 100kg. As a result I’m able to perform sets of 15 with a full ROM and achieve a fantastic contraction at the top of the movement! The pump is 100 x better than when I used to lift heavier, and my glutes (have) and WILL continue to develop more because of it! 💪✅🎉🔥
I believe there’s a huge merit to being able to feel a target muscle during an exercise, and this is likely to result in greater hypertrophy over time. Now this doesn’t mean progressively overloading with more weight isn’t important, because it IS, however my main point is that if you’re a physique competitor remember the reason WHY you’re going to the gym in the first place 👊 DON’T sacrifice muscle growth for ego lifting.
The truth is people in the gym are unlikely to be paying attention to how much weight you’re lifting anyway.... but I promise that as a bikini athlete the judges WILL be paying very close attention to your glutes 👀 ...
Romanian deadlifts have always been my favourite leg day exercise! I get a great connection with my hamstrings with minimal lower back involvement. Personally, in the eccentric portion of the movement I prefer to lower the bar as much as possible without compromising form or my lower back position. Depending on your leg and arm length, there will be a sweet spot for you to maximally stretch and load your hamstrings, without rounding the lower back.
This was a set from Friday’s leg session, consisting of 150kg for 8 reps. Considering I couldn’t even complete a bodyweight RDL without pain in January, I’m very happy with my progress. Due to the lower back loading with this movement I’m definitely not going to add on a heap of weight, but you will see me consistently progress 💪 Hip hinge movements are tough to beat for hamstring development, and fortunately there are a range of options. For example, good mornings, staggered RDL’s, stiff legged deadlift, single leg RDL’s, and dumbbell variants. What’s important though is choosing an exercise which you can progress safely and effectively in over time! ...
That head hahah ...
Yehhh, it will get better eventually 💪💪
You can FLY 💖
There’s no need to crawl through life baby girl, use those wings you were born with 🦅 ...