Hip Abductor Exercise
hip abductor and adductor exercises offer any cosmetic effects
on a full body workout since I will already be doing a quad/glute
exercises? In other words, can it be deleted?
Both direct hip
abductor and adductor
work can be considered optional on a full body workout. Exercising
these muscles will not melt away fat in the hip area as exercise
info-mercials would suggest. In addition, exercising these smaller
muscles may not significantly increase metabolism. The adductor
muscles could be considered a moderately sized muscle, but
it can also be exercised during quad/glute exercises with a wider
stance. The gluteus medius
and minimus is only
worked with hip abductor work. The tensor
fasciae latae is exercised during standing hip abductor exercises,
but not during seated abductor movement. The tensor fasciae latae
can be exercised on hip flexion movement like leg
raises or sit-ups.
I only recommend working direct hip adductor exercises on a full
body workout when the individual engages in a sport that may
benefit from lateral motion or when these muscles may be particularly
weak (see Hip
Abductor Weakness). The gluteus medius and minimus are involved
in hip stabilization during locomotion, particularly running.
Hip abductor flexibility and strengthening exercises can help
protect against iliotibial
band syndrome in distance runners.
Hip Flexor Exercise
What cosmetic effect does exercising the Hip Flexors have?
Can this be deleted?
exercises may be omitted because they utilize a relatively
small muscle group. Hip flexor exercises may also may be omitted
if you have weak
abdominals. To be on the safe side, I often encourage beginners
to wait on implementing direct hip flexor work until they can
sufficiently strengthen the abdominal muscles.
Many people mistakenly buy into the info commercials' idea
of the lower abdominals. See lower
abdominal myth. The major muscle involved in hip flexion
is the iliopsoas which
lies quite deep in the hip. Perhaps, this is why there is confusion
regarding the conjectured lower abs. Other hip
flexor muscles are more superficial. The hip flexors are
important in certain athletic movements that involve hip flexion
like sprinting, jumping and kicking
ups and Leg-Hip
Raises are basic exercises that can be performed for more
fit individuals for both the abdominals
and hip flexors. Incidentally, direct obliques
work is also optional since obliques
are indirectly involved in abdominal exercises.
My trapezius muscle easily gets overdeveloped giving me
a thick-neck/round-shouldered look, yet I don't do shrugs or
upright rows. Could my one set of lat-pulldowns be causing this?
When most people mention the trapezius, they are commonly
referring to the upper
trapezius. I assume this is your problem area. Incidentally,
the middle and
rotate the scapula
upward when the arm is raised as in the shoulder presses,
upright rows, lateral and front raises. The upper trapezius will
act a stabilizer
during these motions and other exercises that require holding
heavy weights. This may include exercises from any type of deadlift,
Olympic type lift to even heavy arm curls. Pulldowns
involve opposite muscles (levator
since the scapula
downward rotates as the shoulder
adducts or extends.
It is possible the levator
scapula which lies anterior and proximal the traps could
be over developed from pulldowns. However, I would not suspect
over development of that muscle would contribute to the round
shouldered look you have described.
When working the lateral
deltoid you may want to try exercises that to no utilize
the upper trapezius as a stabilizer. Try side delt exercises
lateral raise and lever
lateral raise. Front deltoid movements that involve minimal
amount of upper trapezius stabilization include cable
front raises, triceps
dips, or bench or chest press movements with the bar to the
lower chest (Like powerlifter
style bench presses with a slightly narrower grip and your
elbows closer to the sides). Usually, most get a sufficient front
delt stimulation from basic chest work already so front delt
movements would be optional in a full body workout anyway.
If you have protracted
shoulders, which is often associated with the rounded shoulder
look, you may need to strengthen the rhomboids, middle and lower
trapezius and stretch the pectoralis minor and major. You should
be performing approximately equal volume of exercise for the
chest as back, particular balancing your general chest (ie: chest
and bench press work) with general back work (ie rows).
Behind-the-Neck Press for Rear Delts?
Is there anything wrong with behind the neck presses if
what you want is to also develop the rear deltoids?
First of all, the
shoulder press, military press, and press behind the neck all
target the anterior deltoids. The assisting muscles may differ
slightly on front delt exercises, but in any case, do not include
the rear deltoid. The upper
chest assists the front deltoid during the military
press and shoulder presses with the torso positioned slight
back or chest arched up. The side
deltoid assists on the behind
the neck press and shoulder presses with the torso positioned
upright or marginally forward. Here are exercises
targeting the rear delt.
If you indeed, do have protracted shoulders (a possibility
mentioned above) combined with other biomechanical deficiencies,
you may have a higher than normal risk of shoulder injury during
the behind the neck press. Also, be cautious if you have shoulder
external rotation inflexibility or have injured the shoulder
in an overhead motion in the past. Also, see deltoid
exercises. Adding a rear delt exercise might on a few exercises
that could help your condition, if your posterior chain is underdeveloped
in relation to your anterior chain, which typically get lots
of work with the all the chest work people do.
On a full body workout, only one deltoid selection is recommended
since the other heads are already worked indirectly. A side
deltoid selection is recommended, since the front
deltoid assists during chest
exercises and the rear
deltoid assist during general
back exercises like rows. When performing too many exercises
in any weight training program, the workout becomes too long
and intensity drops for all exercises because you start to pace
yourself at the beginning of the program and you grow tired near
the end of the program. If you would like to add additional exercises
to a full body workout, consider a split program where you exercise
one part of your body one day and the other part on a separate
With all your special needs you have mentioned, it does sound
like a simple 2 day split
program would be the way you might want to go at least for
Also see other question and answers about Training
Legs and Hips.