Not sore!
servilia
Posts: 3,452 Member
Yesterday I did my pushup/situp/squats challenge AND did weighted deadlifts (I think 30lbs - the bar + 10lbs on each side).
My arms/chest and midsection are nice and sore (I like it!) and my quads and hams are sore, but NOT my glutes. I did 197 squats in total and 4 sets of weighted deadlifts (reps: 10, 8, 8, 8). But my glutes aren't sore
I like to think I had good form, but maybe the weights weren't heavy enough? I didn't really feel the burn in my glutes during the deadlifts but my lower back felt tight while I was doing it and I didn't want to hurt my back. I try my best to keep my back straight - this is the right way to avoid injury right?
Any thoughts? I'm really trying to work on my butt lol Should I lift heavier? (I'm afraid of hurting my back though so any pointers to keep it safe are appreciated). I was planning to go heavier eventually but want to keep my back safe.
My arms/chest and midsection are nice and sore (I like it!) and my quads and hams are sore, but NOT my glutes. I did 197 squats in total and 4 sets of weighted deadlifts (reps: 10, 8, 8, 8). But my glutes aren't sore
I like to think I had good form, but maybe the weights weren't heavy enough? I didn't really feel the burn in my glutes during the deadlifts but my lower back felt tight while I was doing it and I didn't want to hurt my back. I try my best to keep my back straight - this is the right way to avoid injury right?Any thoughts? I'm really trying to work on my butt lol Should I lift heavier? (I'm afraid of hurting my back though so any pointers to keep it safe are appreciated). I was planning to go heavier eventually but want to keep my back safe.
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butt farther back while squatting.
I have great butt - floor work outs. One is in "doggie position" with weights on legs (ankle or knee). leg raises, lateral raises , knee to chin and kicks.0 -
yeah I like the floor exercises too - but I'm specifically wondering about why the deadlifts didn't do it for me..0
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If it makes any difference - I was doing straight leg deadlifts.0
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In straight leg dead lifts have sure that you get your body completely parallel to the ground when you are bent over. It takes a lot of concentration and control but make sure you look like this -- instead of ^ if that makes sense? Haha I don't really know how to relay it in computer talk.0
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i would say heavier weights then if u didnt feel the burn, and when u go down look up and keep ur back strait and let the weights almost touch the floor. thats when u should feel the burn. and ya keep ur butt pushed out0
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Go heavy, when I deadlift with heavy weight, I can barely get out of bed the next morning0
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I'm sore ! I seem to push every workout until my workout areas fell like wet noodles and I feel it the next day for sure, maybe push yourself each rep til fail and repeat reps with 1 - 2 min rest between for mote recovery to be able to push mote reps again ,I do this and it work better for me than the classic 30 sec break between reps.you can also try you workout in full circuits with 30 sec breaks between each exercise,and 3 min break between full circuits & or mix it up weekly,a lot of people now swear by muscle confusion as a superior way to get the best results but that's an opinion you will have to form for your self,look into it youay find it to be a method that works for you.0
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instead of stiffed legged dead lifts, try squatted ones. You can alternate with the squatted ones (If you like to squat) I personally don't squat or deadlift, at least not with a ton of weight bc of knee impact and low back wear. But I have plenty of good ones for a nice butt if you want to get into it, let me know.0
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Thanks so much everyone!! I'll wait until my hams calm down a bit (a day or two) and will do a couple of sets with higher weights and using your suggestions.
I'll try some squatted ones and see if that makes a difference too.
Abigail. I know the basics on all fours but maybe I'm missing something - I do the basic kickbacks, the straight legged lift, the one where you lift your bent leg up on the side (like a dog on a hydrant), and the one on the back where you push your hips up. And there are the ones where you lie on your side and lift the legs up. Any other interesting and useful moves?0 -
For starters, it should be stiff leg deadlifts not straight. You bend your knees just a little but keep them locked there. This is a hamstring dominant movement not glutes though.
Full squats below parallel will work the glutes hard. You should get someone knowledgeable to check your form though.
Soreness/burn/DOMS aren't all that effective to determine if you've had a good workout though so I wouldn't actually worry about it too much.
"the one where you're on you're back and push your hips up" is called a hip bridge. This is a GREAT glute exercise. Start with the two legged ones. Then progress to one legged ones. Then you can do 2 legged weighted ones. I do the one legged ones for glute activation before squats or deadlifts.
A regular deadlift will pretty much work your whole posterior chain which is basically from your hamstrings to your upper back. You just need to lift enough weight to hit all those muscles. I personally like to go lower on reps for deadlifts to make sure the form is good. And that means I get to lift heavier also which I like
Hope that helps
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Thanks Chris - I didn't even know the deadlift is more of a hamstring dominant movement (though I could feel it
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Thanks for the tips! ps don't you love my descriptions of workouts and equipment? The last time it was "the bar thing with the weights at the ends" :laugh:0 -
haha getting better for sure
The stiff leg deadlift is the more hamstring dominant one. The full deadlift will still work the hammies but seems to work more of the whole back as well. I'm not sure if it's because of the motion or the fact that you can lift so much more doing a regular deadlift.
P.S I love deadlifts
P.S.S If you're husband sees you doing hip bridges you may have to factor in some extra "cardio" 0 -
Thanks so much everyone!! I'll wait until my hams calm down a bit (a day or two) and will do a couple of sets with higher weights and using your suggestions. I'll try some squatted ones and see if that makes a difference too.
Abigail. I know the basics on all fours but maybe I'm missing something - I do the basic kickbacks, the straight legged lift, the one where you lift your bent leg up on the side (like a dog on a hydrant), and the one on the back where you push your hips up. And there are the ones where you lie on your side and lift the legs up. Any other interesting and useful moves?
Dog on hydrant - one of my favorites!!! I call it male unneutered dog goes pipi on the tree, hehe. You can add 16 knee to chins in that position and 16 straight kicks (kind of like a round house kick) - head high. Start with 3 min each leg. That should do it. I haven't named the other two exercises but I want to use a funny name so it gets over with easier, 0 -
"Hip bridge" is another good one as Chris suggested. You can add heavy dumbells or a bar bell which rests on your hip (bones). Alternatives are left foot over right knee or left leg straight, knee level and you bridge up and down on one leg. Very popular in class, hehe.
I often use the big ball to do butt up and push to straight leg and pull towards you.
You can lay on your side and do clams and stuff like that, too. These are the 4 exercises which your joints will thank you at a later time for, hehe.
It turns a pancake butt into an apple butt. Make sure to do both sides, otherwise you are left with one pancake and one apple....0 -
oooh thanks so much!!
Abigail - funny you should mention lopsided buns - my right one is more sore than my left one today! I must have done some of my workouts with extra intensity on that side yesterday.
Chris - it didn't work for extra cardio lol 0 -
haha craziness :P
abigail: I like the pancake vs apple metaphor 0 -
Just to update - I upped the weight to 50 and did 2x8 stifflegged DL, 2x8 regular DL, and 2x8 squats. I hope I feel ok tomorrow.
Tomorrow I plan to try the hip bridges with weights if I'm not too sore (thanks for the idea Abigail!)0
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