Bfold Screwball - Here is what I need

[The Shadow]

...going into a maintenance phase in terms of bbing for a couple of months. I need to cut a little more but want to maximize this time to bring up my weak areas.

Errectors/Lumbars
Weak - tight hips - quads are strong as hel - but with the weak hips it really doesn't matter
Back thickness in middle - upper


Give me some specific - powerlifting exercises and rep ranges and I will mix them in with my normal routine


Thanks in advance

 

[Hannibal]

While I am not one of them...I just happened to be in the neighborhood.

Erector/Lumbars:
Reverse Hypers....if you have access

Good Mornings, Good Mornings, Good Mornings...Arched Back, Bent Over

Pull Thrus....concentrating on the top part of the movement will hit the lumbars more than the glutes.

Weak Hips:
Kneeling Squats
Ultra Wide Sumos
Band around your knees forcing them out

Back Thickness:
Chest supported row.

 

[spatts]

I agree with hannibal, 100%. Especially on good mornings, and the hip work. Corn, you probably saw these on the women's board, but here is some of the band hip work and the kneeling squats:

Here is the hip flexor work with the bands. Its important to know...that even though you cant see it her hip crease is a few inches below her knees. This is why these work better than the machines in the "fitness centers."

You can also do it while you are warming up squatting so you practice forcing your knees out while you squat. This activates more glute and hamstrings....

And if you are interested in more hip work...maybe try kneeling squats. They are a great way to work your hips...its just like a squat, but the only thing that moves is your hips. And if you watch many of the great squatters you will see this same thing...only their hips move.

 

[The Shadow]

Perfect.....thank you.

I might Bfold and take some pics in a few days to make sure the form is dwon

 

[b fold the truth]

Shoot...you already giving advice for me..lol.

I also still suggest deads, t-bar rows with palms facing, and maybe some face pulls when you feel like it.

Let me think some more...I like to have lots of variation in my routine...

B True

 

[spatts]

I like to have lots of variation in my routine...

What would you have to take pictures of, otherwise?

 

[benchmonster]

Spatterson, I am rescinding my prior open invitation to the Dungeon. You would be entirely too distracting. Oh, well, maybe you can still come to the Dungeon. But you have to wear more clothes than you do in your pics. A strong female with visible abs. Amazing.

B.

 

[Screwball]

Corn, I agree with all of the prior posts. The exercises they listed were right on. A couple of recommendation:

Pull-throughs with a bent knee hit the hams & glutes hardest - Pull-throughs with a straight leg will hit the erectors hardest

Reverse-hypers are the best if you have access to the equipment.

Weighted hyper-extensions are effective as well.

Any exercise you do where your stance is very wide will hit the hips hard. The best exercise in my opinion is a low box squat (The deeper the better - at least 3" below paralell) with an ultra-wide stance. Low reps with heavy weight.

If you want to add thickness to your back, I suggest using exercises where you can move the heaviest weight. Rows, heavy rack-pulls, shrugs, etc...

Good luck!

 

[b fold the truth]

What would you have to take pictures of, otherwise?

Gosh...I wish I could find that "one" pic of you on here

B True

 

[spatts]

Gosh...I wish I could find that "one" pic of you on here

B True

Mine are intended for instruction, not entertainment or updates.

<Sticking my tongue out at you>