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Hey Lance, what's your opinion on hip thrusts (as an assistance exercise)?

I plan on starting to do a 3x12-20 protocol of hip thrusts... I have neglected them and I want to see what's going to happen...

What's your experience with them? Ever used them with the people you train? Any observations? I'm going to do 1&1/2 squats (full to parallel 3 times) since you mentioned them a while ago and hip thrusts.

Basically this:

full squat 2x4
1&1/2 squat 2x3 (2x9 really)
hip thrusts 3x20

Does it look good to you in terms of glute&VMO development/focus?

<a href="http://www.youtube.com/watch?v=uMc1Gs_i6K4" target="_blank">http://www.youtube.com/watch?v=uMc1Gs_i6K4</a>

<a href="http://www.youtube.com/watch?v=zU-0bsnIFYY" target="_blank">http://www.youtube.com/watch?v=zU-0bsnIFYY</a>

By the way - it's now that I'm realizing that what I've been doing other people are doing when they do downhill sprints... it's pretty much the same thing but during the downhill sprint the joint angles are a bit different.

R Kelly world's greatest MUCH better version (one of the best songs I have ever sang):

<a href="http://www.youtube.com/watch?v=IPu1dlSlujE" target="_blank">http://www.youtube.com/watch?v=IPu1dlSlujE</a>

<a href="http://www.youtube.com/watch?v=eb77pHidYq0" target="_blank">http://www.youtube.com/watch?v=eb77pHidYq0</a>

<a href="http://www.youtube.com/watch?v=OBq9o9MggPk" target="_blank">http://www.youtube.com/watch?v=OBq9o9MggPk</a>

Right, because 80x5 wasn't that bad

How much do you gain suited for the deadlift vs raw? Nicely done by the way, 220 squat raw is no joke

 ^^^^

You do 8 reps with 50 kg at overhead press?

I can barely do 8 with 35 kg, and that's only the first set. I can't do another 8 with that weight.