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Message
Help Me Use My New GHD
Posted on 10/11/17 at 9:38 am
Posted on 10/11/17 at 9:38 am
I bought the GHD from Dick's thanks to that previous thread, have gotten used to the movement, but recognize that I'm probably not programming it as well as I could.
Any advice on how to incorporate? Set/Rep schemes?
For the last three weeks, I've been using it as an accessory movement after squats (used to do RDL's post squat, but have now moved RDL's to my back-focused workout).
I've mostly been getting used to the movement, but now I'm ready to fully utilize. Last three workouts were a few sets of static holds followed by 3 sets of full raises - taking it really easy to make sure I'm doing the movement correctly.
Any advice on how to incorporate? Set/Rep schemes?
For the last three weeks, I've been using it as an accessory movement after squats (used to do RDL's post squat, but have now moved RDL's to my back-focused workout).
I've mostly been getting used to the movement, but now I'm ready to fully utilize. Last three workouts were a few sets of static holds followed by 3 sets of full raises - taking it really easy to make sure I'm doing the movement correctly.
This post was edited on 10/11/17 at 9:39 am
3
Posted on 10/11/17 at 4:39 pm to LSUfan20005
If I had one, I would use it almost everyday at the end. If you want, you could put a barbell or something below you and do a GHR "deadlift." I've seen people like Pete Rubish do this.
Posted on 10/11/17 at 6:23 pm to LSUfan20005
What's your weakness, hamstrings or lower back?
Posted on 10/11/17 at 7:19 pm to lsu777
Those things make me nauseated when doing a bunch.
Posted on 10/11/17 at 8:05 pm to tke_swamprat
I want one so bad but space is limited.
Posted on 10/12/17 at 6:19 am to lsu777
Not really a weakness, but more for hams and glutes, my lower back is great.
Flung - Interesting on the everyday use; I might use it as a finisher daily and report back.
Thus far, I can say it makes a big difference on sprints. I do a sprint session once per week and I feel noticeably more explosive.
One goal of mine is to widen out my squat stance a bit and get over a slight plateau I've had - hoping the GHD can shore up any posterior chain weakness.
Flung - Interesting on the everyday use; I might use it as a finisher daily and report back.
Thus far, I can say it makes a big difference on sprints. I do a sprint session once per week and I feel noticeably more explosive.
One goal of mine is to widen out my squat stance a bit and get over a slight plateau I've had - hoping the GHD can shore up any posterior chain weakness.
Posted on 10/12/17 at 8:23 am to LSUfan20005
Then try 3 sets of 10 -6 days a week of very strict leg curls on it. Break them up if you want to.
You will have to start it far back and high, slowly progress until you are doing a true strict leg curl with your knees on the front side of the curve in the pad. When you get to the point of doing them with your knees past the curve, you won't be complain about leg size anymore. If you need to start with less reps, do more sets. Shoot for 30 reps a day to start slowly working to 60-80 of the course of a year or do. Similar to greyskull frequency method or total work method or grease the groove method.
You will have to start it far back and high, slowly progress until you are doing a true strict leg curl with your knees on the front side of the curve in the pad. When you get to the point of doing them with your knees past the curve, you won't be complain about leg size anymore. If you need to start with less reps, do more sets. Shoot for 30 reps a day to start slowly working to 60-80 of the course of a year or do. Similar to greyskull frequency method or total work method or grease the groove method.
Posted on 2/19/18 at 3:19 pm to LSUfan20005
Updating to say that this thing has changed my life.
It's improved everything; I feel so much more stable in every major lower body movement. I've always been quad-dominant, but not anymore. If only I had this thing 10yrs ago.
Also, I'm convinced that a GHD is a must-have for anyone with back issues.
It's improved everything; I feel so much more stable in every major lower body movement. I've always been quad-dominant, but not anymore. If only I had this thing 10yrs ago.
Also, I'm convinced that a GHD is a must-have for anyone with back issues.
This post was edited on 2/19/18 at 3:20 pm
Posted on 2/19/18 at 3:23 pm to LSUfan20005
look in the greyskull lp book i have linked in the greyskull thread and look up the G-row. Add that in to your programming as one of your row variants and report back.
takes a while to get used to it btw but its a bad arse row variant.
takes a while to get used to it btw but its a bad arse row variant.
Posted on 2/19/18 at 3:25 pm to LSUfan20005
I have lower back trouble and please excuse my ignorance but what's a GHD?
Posted on 2/19/18 at 3:51 pm to Hacker
Glute Hamstring Developer
You can use it facing down to work on back extensions or facing up as an ab wrecker.
You can use it facing down to work on back extensions or facing up as an ab wrecker.
This post was edited on 2/19/18 at 3:53 pm
Posted on 2/19/18 at 5:44 pm to LSUAlum2001
That mfer gets me nauseated when in a WOD
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