We need to pull more than we push – that’s true when it comes to training back vs chest and shoulders, but also when it comes to training quads vs hams and gluts.
The two muscles that make up are hips (primarily), and the hamstrings and the gluts. But how often do we actually train them?
There are only a few primary exercises that we do to train hips. Those are:
There’s not a ton of variety to train these two very important muscle groups, but we do need to be training them.
Train your hips AT LEAST once or twice a week – depending your split. In the PHC we do that, and in any good program they should do that as well.
If you want to get strong, your hips should be your primary focus.
There is one program that gives more pulling variation, and really helps you develop “man strength”, and that’s a my pal Joey Meg’s Lift Like a Man program.
To get what I mean about gaining strength by increasing your pulls, you should really try his program, it’s awesome, and it’s one of the most unique programs I’ve done. It helped me get a lot stronger, which then allowed me to perform a lot better at other muscle building programs.
Train Hips Weekly
That’s the main message I want to give you with the hips training. There’s no magical solution or method to training them, just use variety, and make sure you’re training them every single week.
If you have squats planned already for the week and you don’t want to place too much stress on your back, you can take the week off from RDL’s or deadlifts, instead doing hip extensions (one of my favorite exercises), hamstring curls, or assisted drops.
Make sure you’re getting in two hips exercises a week, if you’re doing more quads, just make sure you add a few more sets of hips, so if you’re doing 3 sets for your quads, do 5 sets for your hips.