Originally Posted by
Makethisworkout
hi Loft, you'll get alot more joy from other types of functional exercise. If you're looking for strength then a good routine would mix between some heavy at maximal capacity but predominantly fast movements at ~70%max. Once you start going over 5-6 reps you tend to be focusing more on hypertrophy and endurance (more so anyway).
You're on the money with glute med training but would recommend different exercises. Regarding glute med strength, the problem with side raises for me are 3 fold: 1) they're too easy so you need high reps (no good for strength) 2) most people tend to perform this exercise with more of the TFL which already tends to overpower the glute med (in order to hit the glute med you need to kinda half on your belly) and 3) there's not really much neural/functional input going on.
To get good hip function, bending at the hips is crucial, therefore squats first and then step ups and lunges are hard to beat for glute med. Perfect also for sport (you play footy i'm guessing?) if you add the 70% max and speed to the concentric portion. This is basically powerlifting training but applies well to sport.
Strength gains should be pretty quick (ie session upon session initially) due to greater neural ability but of course you'll start to plateau eventually. The more you do it the stronger you'll get (sounds dumb i know).
Dont squat more than once a week or you'll seize up pretty quick (back extensors). Predominantly keep it 70% 1RM and fast but occasionally go for max reps. As many sets as you feel you can safely do (for me its approx 6) and then i switch to deadlifts, lunges, step ups and plyometrics until exhaustion.
Regs, Jon.
Reply With Quote
