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Part 1: Squats vs Hip Thrust & all the current science on growing glutes.
Sign up to be notified when the N1 Lengthened Biased Training Guide is released! https://n1.education/training-guide/
Glute Camp Aug 26-27th Boulder CO
https://n1.education/events/glute-camp/
On this Episode of the N1 Experience Kassem sits down with Daniel Plotkin, the lead author of the 2023 study comparing the squat vs the hip thrust for glute hypertrophy. Also on todays episode is Milo Wolf, who is at the forefront of the research on range of motion for hypertrophy. Together they give a much needed breakdown of the current research on glute training and what if anything this new study changes in how they approach programming for glute growth.
00:02:44 - Squat Depth Study - Kubo Et al
00:12:25 - Adding Hip Thrust/Volume study Kassiano Et al
00:24:21 - The Barbalho Study controversy
00:25:45 - Daniel explains how the Squat vs Hip Thrust Study got funded
00:27:26 - Summary of the Squat vs Hip Thrust Study
00:30:39 - How was the funding used?
00:32:24 - Confidence intervals difference between the glutes vs the thigh muscles
00:36:31 - Does this study provide insight into whether glutes benefit from lengthened biased training?
00:39:52 - Other Confounders besides ROM between the squat and hip thrust
00:46:55 - Breaking down the hip thrust technique
00:54:12 - Breaking down the squat technique
01:06:53 - Muscle specific proximity to failure differences between the exercises
01:13:44 - Steel manning the conflict of interest argument
Part 2 will premiere Thursday 6/29 08:00 AM MST https://youtu.be/RrdvIsIyJbI
Link to The N1 Experience on other podcast platforms https://n1.education/podcast/
Hip thrust and back squat training elicit similar gluteus muscle hypertrophy and transfer similarly to the deadlift. Plotkin Et al. https://www.biorxiv.org/content/10.1101/2023.06.21.545949v1#:~:text=Conclusion%3A%20Nine%20weeks%20of%20squat,the%20deadlift%20and%20wall%20push.
Effects of squat training with different depths on lower limb muscle volumes. Kubo Et al
https://pubmed.ncbi.nlm.nih.gov/31230110/
Addition of the barbell hip thrust is effective for enhancing gluteus maximus hypertrophy in young women. Kassiano Et al https://assets.researchsquare.com/files/rs-2882506/v1/871d7802-afc3-4dc6-ac42-a915cfb72f7d.pdf?c=1683062744
https://www.instagram.com/wolfcoach_/
https://www.instagram.com/danielplotkin/
Special props to Bret Contreras and Menno Henselmanns for investing a “pretty penny” to fund this study.
The N1 Membership Site has the most innovative Exercise Library, Articles, Videos, and Workout & Nutrition Programs
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...
https://www.youtube.com/watch?v=u9LAu8aZZF0
Glute Camp Aug 26-27th Boulder CO
https://n1.education/events/glute-camp/
On this Episode of the N1 Experience Kassem sits down with Daniel Plotkin, the lead author of the 2023 study comparing the squat vs the hip thrust for glute hypertrophy. Also on todays episode is Milo Wolf, who is at the forefront of the research on range of motion for hypertrophy. Together they give a much needed breakdown of the current research on glute training and what if anything this new study changes in how they approach programming for glute growth.
00:02:44 - Squat Depth Study - Kubo Et al
00:12:25 - Adding Hip Thrust/Volume study Kassiano Et al
00:24:21 - The Barbalho Study controversy
00:25:45 - Daniel explains how the Squat vs Hip Thrust Study got funded
00:27:26 - Summary of the Squat vs Hip Thrust Study
00:30:39 - How was the funding used?
00:32:24 - Confidence intervals difference between the glutes vs the thigh muscles
00:36:31 - Does this study provide insight into whether glutes benefit from lengthened biased training?
00:39:52 - Other Confounders besides ROM between the squat and hip thrust
00:46:55 - Breaking down the hip thrust technique
00:54:12 - Breaking down the squat technique
01:06:53 - Muscle specific proximity to failure differences between the exercises
01:13:44 - Steel manning the conflict of interest argument
Part 2 will premiere Thursday 6/29 08:00 AM MST https://youtu.be/RrdvIsIyJbI
Link to The N1 Experience on other podcast platforms https://n1.education/podcast/
Hip thrust and back squat training elicit similar gluteus muscle hypertrophy and transfer similarly to the deadlift. Plotkin Et al. https://www.biorxiv.org/content/10.1101/2023.06.21.545949v1#:~:text=Conclusion%3A%20Nine%20weeks%20of%20squat,the%20deadlift%20and%20wall%20push.
Effects of squat training with different depths on lower limb muscle volumes. Kubo Et al
https://pubmed.ncbi.nlm.nih.gov/31230110/
Addition of the barbell hip thrust is effective for enhancing gluteus maximus hypertrophy in young women. Kassiano Et al https://assets.researchsquare.com/files/rs-2882506/v1/871d7802-afc3-4dc6-ac42-a915cfb72f7d.pdf?c=1683062744
https://www.instagram.com/wolfcoach_/
https://www.instagram.com/danielplotkin/
Special props to Bret Contreras and Menno Henselmanns for investing a “pretty penny” to fund this study.
The N1 Membership Site has the most innovative Exercise Library, Articles, Videos, and Workout & Nutrition Programs
www.N1.Training
Shirts & Steel Shakers
www.N1.Training/Merch
Online Courses and Live Practical Events/Seminars
www.N1.education
N1 Education gives trainers, coaches, and fitness enthusiast the most complete and efficient education to set themselves apart from all others. Don't settle for a book or a course, N1 gives you an entire curriculum that is easy to apply to training and nutrition.
Facebook https://www.facebook.com/N1education
https://www.facebook.com/N1training
Instagram @N1.education
@N1.training & @Coach_kassem
Twitter @N1education
...
https://www.youtube.com/watch?v=u9LAu8aZZF0
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The N1 Membership Site has the most innovative Exercise Library, Articles, Videos, and Workout & Nutrition Programs
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Leg extensions galore!!!
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Over the last couple weeks we and our coaches,students, and clients have been through a variety of leg extension alternatives. Here are some (not all) of the variations that we have tried and some pros and cons.
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The stand out winner is the sissy squat leg extension I came up with last week. The down side is you need a good anchor for your band and enough strength to control the bottom range with your body weight.
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That being said, those are not limitations for many people, so it was a safe winner. The most common one we have seen on social media is the “pike leg extension”. For the record because it has been asked, that is not something myself or N1 came up with. I recall seeing it last year from @allencress_ifbbpro first.
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Additionally you can still perform a variety of these variations for the respective qualities or as supersets, pre/post exhaust with other exercises. For instance the standing leg extension before split squats is quite a good one.
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For those who need some mental stimulation. Feel free to build your own like we did a couple times as well.
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I hope this helps everyone. If you choose to use the pike version, please credit the respective coaches.
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Oh and don’t forget to drop a comment as I will be drawing another prize winner today! Turn on your notifications for myself and N1 so you don’t miss out ?.
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This is applied anatomy at a level that most graduate students are not exposed to, yet it's simple enough that everyone can see and understand it. Start incorporating this principle into your chest training and you should see much better results and longevity in your training and chest development.
To learn principles like the for the entire body, or just want to support our research, consider taking our courses or joining our member site.
The N1 Membership Site has the most innovative Exercise Library, Articles, Videos, and Workout & Nutrition Programs
www.N1.Training
Online Courses and Live Practical Events/Seminars
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Facebook https://www.facebook.com/N1education
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This video is from the Anatomy and Biomechanics Course Archive from 2019. To learn more and see our most up to date research and application of anatomy and biomechanics. Enroll in the N1 courses and/or come to a Live N1 Practical.
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