T Nation

How to Prioritize a Muscle Group?

I really want to improve my glutes and back. Is there downfalls to training those muscle groups more frequently? The only time I’ve heard of any downfalls in training a muscle group is if you go overboard on chest and shoulders because it can often lead to impingements or injuries (I actually have an impingement because I did exactly that :roll_eyes:)

If I was to prioritize those muscle groups for a while, how would I program them? How often should I train the other muscles? And if this isn’t something I should prioritize for too long, how long should I train back/glutes before tapering back on volume?

Your simple solution for both:

  1. Learn perfect RDL technique.

  2. Then train it twice a week, doing 3x5, adding 5 pounds each session, until you can’t any more.

  3. Then, train it once a week, working up to one top-end set of 5, and add as much weight as you can each week, while maintaining perfect form.

  4. Continue this until you are satisfied with your back and glutes.

Problem solved.

1 Like

Things you can do to improve your glutes and lower back:

  1. deadlifts
  2. squats
  3. loaded carries. This could be farmers walks, yoke carries, sandbag, stone carries, etc.
  4. throws/swings. I really like to work these in for volume at the end of a heavy deadlift session to add some volume to the workout overall.

If you perform all 4 of those movements once every week (not necessarily on the same day, I wouldn’t advise that), I promise your lower back and glutes will grow.

I am not sure if you are aware that she is 6 months pregnant. Do you think it would be still be okay going into the third trimester? I am leaning more towards over all fitness at this point in the game. Maybe save the specialized training for after the baby gets here?

Thank christ someone finally said it. I was starting to think I was the only one getting concerned about this.

1 Like

well, she didn’t say it here, so no I was not aware. My advice is general.

How much a woman can do in her third trimester should be handled case by case, as no two pregnancies are exactly the same, and I also don’t know her level of fitness currently, and no internet stranger is in a position to give this sort of advice without actually working with her in person and consulting her nurse/midwife/doctor/whoever she is working with in her pregnancy. So therefore, the rest of my advice should be taken generally as well, and may not be appropriate for this individual:

In general, ‘specialized training’ will make absolutely no sense for a woman in her third trimester, UNLESS it is intended as an aid to a healthy pregnancy. So for instance, if a woman has been told she is developing some sort of problems with her lower back, and has been advised her to do work to strengthen it, then there may be a reason for specialization. If she just wants better glutes for general fitness purposes… that can wait 3 months.

I have seen women in their third trimester safely perform deadlifts, but caution should be exercised, and relatively light weights should be used. Dumbbells or a trap bar may be a good idea as well, both to make the movement easier, and because of the altered leverages created in pregnancy.

I would avoid front carries, and heavy carries in general, to avoid pregnancy complications.

Light kettlebell swings are probably fine, but no maximum effort throws/swings.

Honestly, @ChickenLittle , I’m baffled that the OP has neglected to mention the pregnancy. That’s pretty goddamn insane.

5 Likes

I just read a handful of the OP’s posts.

@mamakstrong , in your situation, I would HIGHLY recommend working with a coach to help you along your fitness journey, at least to start. Don’t just pick a trainer that your local gym says will be good for you. Seek out your own coach. Trainers at gym chains are often absolutely terrible at their jobs. Work with someone whose expertise matches up with what you want to accomplish. Don’t worry too much about what you do over the next 3 months, just be safe. Then, if you want to take the gym seriously, get down to business when you’re ready after your child is born. I highly recommend avoiding fitness forums, even this one, in the meantime. There are too many competing ideas you’ll have to sift through, and you’ll likely just pick ones that sound good to you. And I do not believe you have the knowledge base necessary to make good decisions on what is ACTUALLY a good idea for you, and what isn’t. I would instead put your faith in a knowledgeable coach.

6 Likes

Yeah as as others said just do light fitness stuff/swimming etc then go full bore once had the baby. Look up a deadlift or kettlebell swing specialisation program maybe

1 Like

I just want to say I think the advice you give her was excellent. I don’t want to take anything away from that. Just the timing.

1 Like