THE PEACHGANG ISN’T JUST FOR GIRLS

THE PEACHGANG ISN’T JUST FOR GIRLS

We all know chicks are all about the booty gains. But for some reason, guys don’t seem to care much about it at all. It mostly stems out of the ignorance and lack of knowledge  people have about the role of the glutes in strength movements and athletic performance in general.

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The glutes are, or at least should be the primary muscle driving hip extension and leg abduction. However there are instances in which the glutes might not be performing their main role:

  1. Poor motor control: the glutes are inhibited and can’t contract properly mostly because we lack the ability to activate it at the right time in a synchronous manner.
  2. Overshadowed glutes: in this situation they do fire correctly, but they aren’t as strong as the other lower body muscles (like your quads, or back erectors), resulting in inefficient performance and often some type of pain. Whenever you perform a movement like a squat or a deadlift, or any exercise that involves multiple muscle groups, the majority of the work will tend to be done by the strongest muscle.
  3. Posture: Your hip flexors (psoas) attach from your hip to your femur in the front, and your glutes attach from your hip to your femur in the back, they need to be in balance and have proper mobility in order for you to be able to achieve proper glute activation patterns.
    • A posterior pelvic tilt (flat ass) for example will result in lengthened and weak hip flexors, which will negate good activation of the glutes.
    • On the other hand, tight hip flexors result in an anterior pelvic tilt (butt sticking out). However a slight degree of anterior tilt can put the glutes at a slight leverage advantage (See Shirley Sahrman’s book Movement Impairment Syndromes) and result in better activation of the glutes. Look at the difference between the Kalahari Bushman vs a typical western male in terms of glute development:

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Still don’t think you need a bigger ass?!

Hip extension occurs when coming out of the bottom of the squat, and in the lockout of a deadlift. If you are a powerlifter that means that 2/3 of the competition lifts heavily involve hip extension, which is often one of, if not THE limiting factor of most lifts: failing to lock out a deadlift and being unable to stand up from a squat. You with me?

Glute weakness can lead to not only failing lifts, but to form breakdown. For example, in the deadlift excessive back rounding occurs not due to lower back weakness as most people think, but due to glute weakness. You should never use your back as a prime mover in a deadlift in the first place. Your erectors should contract isometrically and allow the king muscles to do their thing: the glutes and hamstrings extend the hips, and the quads extend the knees. So here we see that back rounding is not necessarily due to back weakness but due to glute weakness!

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Click here to read an article I wrote on back rounded deadlifts 

Although we know that hypertrophy isn’t directly related to strength, we do know that by increasing the size of the muscle can lead to improved recruitment and strength. If you develop stronger glutes, you will depend on them even when the weight is heavy and will be able to preserve your form even at supra maximal attempts. Improving motor control and development of the glutes can also prevent muscular imbalances!

Stay tuned for my next article, in which I talk about my favorite glute accessory exercises for devastating strength and power!

Stefanie Cohen

TENS vs. REST? Should you invest on an Electrical Stim Machine?

TENS vs. REST? Should you invest on an Electrical Stim Machine?

Adequate recovery is essential in order to achieve better performance in any sport. Muscle fatigue is a result of changes at the level of the muscle, such as micro tears, depletion of creatine phosphate, accumulation of metabolites, mismatch of oxygen supply/demand or even central nervous system fatigue. The question is, is TENS an effective method to enhance the rate of recovery after exercise? Based on 10 different articles I reviewed, the results are rather disappointing

Reviews

Milne 2001 negative review of 5 trials of TENS for chronic low back pain
Johnson 2007 positive review of 38 trials of TENS for chronic musculoskeletal pain, “effective”
Nnoaham 2008 inconclusive review of 25 studies of TENS for chronic pain
Khadilkar 2008 inconclusive review of 4 trials of TENS for chronic low back pain
Walsh 2009 inconclusive review of 12 trials of TENS for acute pain
Hurlow 2012 inconclusive review of 3 trials of TENS for cancer pain
Vance 2014 mixed review: “it’s complicated”?? but promising
Chen 2015 negative review of 18 trials of TENS for knee osteoarthritis
Desmeules 2016 inconclusive (but discouraging) review of 6 trials of TENS for rotator cuff tendinopathy

How does TENS work?

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Pain is a result of alarm systems that reach your brain. These alarms go off way too loud and way too often, sometimes even without tissue damage. The brain decides what hurts and what doesn’t. The TENS machine blasts the nervous system with “sensory white noise”, and by stimulating the nerves in this way it distracts the brain (temporarily) from pain. Unless you turn the machine up enough to disable your brain, if it thinks you’re in pain , the alarm will go off again sooner or later, most likely shortly after the TENS is turned off.

 Vance et al. believe that “TENS has been shown to provide analgesia specifically when applied at a strong, non-painful intensity.”

This particular study compared the effects of electrical muscle stimulation, massage and passive rest in athletes after 6 different bouts of exhausting supra maximal training. The chart on the left shows the peak power production following each of these modalities. The chart on the right shoes the blood lactate concentrations following the exercise bouts. As you can see, no significant differences were demonstrated between the effects of EMS, massage and passive rest on recovery markers or peak power output.

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Even though there is controversy over the topic, some people can find symptom relief following TENS. If your goal is pain reduction, you can buy a TENS machine for less than $100 at your nearest pharmacy!

Stefanie Cohen

References:
Pinar S., Kaya F., Bicer B., Erzeybek M.S., Cotuk H.B. DIFFERENT RECOVERY METHODS AND MUSCLE PERFORMANCE AFTER EXHAUSTING EXERCISE: COMPARISON OF THE EFFECTS OF ELECTRICAL MUSCLE STIMULATION AND MASSAGE

Martin N.A., Zoeller R.F., Robertson R.J. The comparative effects of sports massage, active recovery, and rest in promoting blood lactate clearance after supramaximal leg exercise. J. Athl. Train. 1998;33:30-35.