SQUATS V HIP THRUSTS
Trying to figure out which exercise is best for your booty? You’re not alone! Fortunately for you, science has an answer! In case you don’t want to read the whole study, they both do a great job, with the squat also building the quads and inner thighs to a slightly higher degree, and neither really improving the hamstrings. If squats aren’t your favorite due to knee/back pain (or if you don’t want to add anymore mass to your quads) then our plate-loaded thruster machine is the way to go! It makes the exercise much easier with less stress/discomfort on the pelvis.
https://www.biorxiv.org/content/10.1101/2023.06.21.545949v1?
 | Hip thrust and back squat training elicit similar gluteus muscle hypertrophy and transfer similarly to the deadlift Purpose We examined how set-volume equated resistance training using either the back squat (SQ) or hip thrust (HT) affected hypertrophy and various strength outcomes. Methods Untrained college-aged participants were randomized into HT (n=18) or SQ (n=16) groups. Surface electromyograms (sEMG) from the right gluteus maximus and medius muscles were obtained during the first training session. Participants completed nine weeks of supervised training (15–17 sessions), before and after which we assessed muscle cross-sectional area (mCSA) via magnetic resonance imaging and strength via three-repetition maximum (3RM) testing and an isometric wall push test. Results Glutei mCSA growth was similar across both groups. Estimates [(−) favors HT; (+) favors SQ] modestly favored the HT compared to SQ for lower [effect ± SE, −1.6 ± 2.1 cm2], mid [−0.5 ± 1.7 cm2], and upper [−0.5 ± 2.6 cm2], but with appreciable variance. Gluteus medius+minimus [−1.8 ± 1.5 cm2] and hamstrings [0.1 ± 0.6 cm2] mCSA demonstrate… |
JULY SCHEDULE
Step and Yoga have switched timeslots on Tues/Thurs mornings. We will not have Friday Yoga in July. We are open for all training and classes this weekend and both Monday/Tuesday, July 3 & 4!
PARTIAL PAYMENTS FOR FOLKS ON VACATION
July training starts tomorrow, Sunday July 2 and continues through Sat Aug 5. This is a long month of 5 weeks and we’ll take off a few extra days due to that. If you are not continuing into July please let me know! If you are only going to be in town for a few days here and there, it’s still worth coming to the gym when you can. Remember, training clients can get a workout every day (or twice a day!) and aerobics students can come to as many classes a day as they like! While our paid in full amount is $149 for a month (4 weeks) of training, and $49 for a month of aerobics, we do offer to current members the following prices:
Training per session $20, per week $50
Aerobics per session $7, per week $20
If you are going to be in town for 3 weeks or more, it makes more sense to pay for the month, and is better for the club, too 😉
For folks who are not current members please contact me about price per session or class.
