Hip Thrusts

jemhh
jemhh Posts: 14,260 Member
edited November 2024 in Fitness and Exercise
I recently switched over to Greyskull LP. I'm adding hip thrusts and lunges as a plugin (alternating between them.) With lunges I'm adding 5 lbs to my dumbbells each workout for now and figure that at some point I'll have to switch to adding 2.5 pounds instead. But for hip thrusts, I'm not really sure what kind of weight to add and/or where a normal starting point is. One workout I didn't add any weight and then this morning I added 30 pounds total, just to try it out with a bar since it's a new exercise. I ended up doing 4 sets of 15 so clearly I could handle that fine, which makes me think that I should go quite a bit higher. Is there a standard starting point for these?

Replies

  • cajuntank
    cajuntank Posts: 924 Member
    This is not telling you to that you don't need to increase. I would just recommend increasing slowly and steadily through proper programming. Also, I provide a link to Bret Contreras on this relative topic as he is the Hip Thrust guru.
    https://www.youtube.com/watch?v=Q7NiX692EBc
  • JoRocka
    JoRocka Posts: 17,525 Member
    I find that if I'm blowing through a lift of reps sets with no problems- I'll jump up significantly in weight- like 10-15-25 pounds. You can go up - or go down- there is no right answer. But if it's significantly mindblowningly numb easy- jump up.

    Secondly- I wouldn't really worry about your accessory lifts. they are accessories- the goal is not so much on adding weight to every lift you have- yes it's nice- but it doesn't have to be- like- fly's- DB flys. I use 25-35 pounds- 25 on days when I'm in a hurry- and I REALLY need to be done with my 5 x 10... 35's when there are no 30's and 30's when I have a min. But I don't care about going up- I just care them I'm working hard.
  • jemhh
    jemhh Posts: 14,260 Member
    Ah, this is all very good. Thanks! I thought that I had read something on Contreras' site showing him with a new trainee using a lot more weight but then I couldn't find that again so I wasn't sure what to do. As far as the speed of reps--when he does the lighter weight set, he seems to be flying through them. Is there any value to doing a pause to squeeze at the top of these?
  • dbmata
    dbmata Posts: 12,950 Member
    Hell, DB flys? Most days I use 25# as the peak weight.

    25# for 30
    20# for 40
    15# for 50
    10# for 75
    8# for 100

    Do it all as a single set in between bench press or rows. Shazam.
  • jemhh
    jemhh Posts: 14,260 Member
    You forgot the 3# for 250 set.
  • JoRocka
    JoRocka Posts: 17,525 Member
    dbmata wrote: »
    Hell, DB flys? Most days I use 25# as the peak weight.

    25# for 30
    20# for 40
    15# for 50
    10# for 75
    8# for 100

    Do it all as a single set in between bench press or rows. Shazam.

    because you're ridiculous. LOL_ I do 10 and I"m like whew- cardio! LOL

    okay- that's not true- I do some of them back to back sometimes just to get them done.
    Is there any value to doing a pause to squeeze at the top of these?
    muscle activation is not bad- it brings you awareness so you KNOW you definitely squeeze at the top to hit the booty.

    You can push a LOT of weigh with your hips- so don't be afraid to put some weight on there- you might actually surprise yourself.
  • dbmata
    dbmata Posts: 12,950 Member
    JoRocka wrote: »

    You can push a LOT of weigh with your hips- so don't be afraid to put some weight on there- you might actually surprise yourself.
    You could probably start at 50% of deadlift max, and move up to at least 80% of it.
  • JoRocka
    JoRocka Posts: 17,525 Member
    edited December 2014
    *thinking* yes... yes- matches up with about where I fall in the range.

    That sounds like a pretty good starting place.
  • jemhh
    jemhh Posts: 14,260 Member
    dbmata wrote: »
    JoRocka wrote: »

    You can push a LOT of weigh with your hips- so don't be afraid to put some weight on there- you might actually surprise yourself.
    You could probably start at 50% of deadlift max, and move up to at least 80% of it.

    Will do. I like having some sort of formula/calculation to follow.
  • PwrLftr82
    PwrLftr82 Posts: 945 Member
    dbmata wrote: »
    JoRocka wrote: »

    You can push a LOT of weigh with your hips- so don't be afraid to put some weight on there- you might actually surprise yourself.
    You could probably start at 50% of deadlift max, and move up to at least 80% of it.

    Damn...I can hip thrust a hell of a lot more than I can deadlift ;)
  • dbmata
    dbmata Posts: 12,950 Member
    Noted. This one needs video. lol.
  • JoRocka
    JoRocka Posts: 17,525 Member
    really? how much more?
  • PwrLftr82
    PwrLftr82 Posts: 945 Member
    Well, my deadlift is weak because of poor grip strength, but I'm working on it. I'm at like 160# for DL, but I comfortably rep out 3x12 @ 185+# for thrusts. I've had lots of practice >:)
  • JoRocka
    JoRocka Posts: 17,525 Member
    Tried reverse grip??

    that's not that significantly different- you're DL is lagging- once you get it pushed up- you'll sore past your hip thrusters.
  • PwrLftr82
    PwrLftr82 Posts: 945 Member
    JoRocka wrote: »
    Tried reverse grip??

    that's not that significantly different- you're DL is lagging- once you get it pushed up- you'll sore past your hip thrusters.

    Yeah, I do mixed grip, but I just finished my second round of Wendler's and will get there. I'm just starting at a pathetic place LOL
  • JoRocka
    JoRocka Posts: 17,525 Member
    You're doing the things- which means you aren't pathetic.

    Never be ashamed of where you're working- it's your work. Be proud of it.
  • PwrLftr82
    PwrLftr82 Posts: 945 Member
    JoRocka wrote: »
    You're doing the things- which means you aren't pathetic.

    Never be ashamed of where you're working- it's your work. Be proud of it.

    <3
  • Sam_I_Am77
    Sam_I_Am77 Posts: 2,093 Member
    dbmata wrote: »
    Hell, DB flys? Most days I use 25# as the peak weight.

    25# for 30
    20# for 40
    15# for 50
    10# for 75
    8# for 100

    Do it all as a single set in between bench press or rows. Shazam.

    What are these "flys" you speak of? Are you doing Zumba or something? lol
  • dbmata
    dbmata Posts: 12,950 Member
    I wanted to do Zumba at that one studio in Maine...

    bad boy!
  • Sam_I_Am77
    Sam_I_Am77 Posts: 2,093 Member
    dbmata wrote: »
    I wanted to do Zumba at that one studio in Maine...

    bad boy!

    Did you get a purple exercise skirt too?
  • dbmata
    dbmata Posts: 12,950 Member
    I really hope this a reference to the zumba studio I referenced.
  • BusyRaeNOTBusty
    BusyRaeNOTBusty Posts: 7,166 Member
    Random: Do barbell lunges. You'll move up past where it's comfortable to hold a dumbbell pretty quickly. I do 85lbs now and there's no way I could hold 2 40s.
  • sengalissa
    sengalissa Posts: 253 Member
    PwrLftr82 wrote: »
    dbmata wrote: »
    JoRocka wrote: »

    You can push a LOT of weigh with your hips- so don't be afraid to put some weight on there- you might actually surprise yourself.
    You could probably start at 50% of deadlift max, and move up to at least 80% of it.

    Damn...I can hip thrust a hell of a lot more than I can deadlift ;)

    Me too. I can easily hip thrust 160lbs 3x10... But my DL is far below that :(
  • ythannah
    ythannah Posts: 4,393 Member
    sengalissa wrote: »
    PwrLftr82 wrote: »
    dbmata wrote: »
    JoRocka wrote: »

    You can push a LOT of weigh with your hips- so don't be afraid to put some weight on there- you might actually surprise yourself.
    You could probably start at 50% of deadlift max, and move up to at least 80% of it.

    Damn...I can hip thrust a hell of a lot more than I can deadlift ;)

    Me too. I can easily hip thrust 160lbs 3x10... But my DL is far below that :(

    Me three. My hip thrust progressed way faster than my deadlift and outpaced it pretty quickly.
  • ThePoeToaster
    ThePoeToaster Posts: 1,682 Member
    <came in for hip thrusting....left disappointed>
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