We all know most guys tend to do some curls, bench, and hit the showers and completely neglect movements that will REALLY give them some results, both strength-wise and with the ladies. And strangely all the women I've trained never complain about having a nicer butt.
It seems everyone gets big benefits by working the other mirror muscles. The posterior chain muscles are also responsible for keeping your back healthy and posture good despite most of us spending alot of time at desks and on a computer. Funny how that works.
Eric Cressey sees it all the time.
"A lot of lifters show up at my gym for the first time with virtually no meat on their hamstrings, glutes, and upper back," he told me on the phone last week. "And those muscles have the biggest potential for overall strength and growth! What's more, these lifters are as weak as they look."
I take a quick mental image of what my hamstrings and back look like. "Yeah, my hamstrings are my major weak point," I admit.
"I just kind of expect it when someone walks into my facility," continued Eric. "I see around 70 athletes per day, many of them at the elite level. And because of their weaknesses, even the ones who think they're strong aren't gaining nearly as much muscle as they could.
"And if you hammer the muscles of the upper, middle and lower back, as well as the glutes and hamstrings, you'll not only see muscle growth there, you'll see it virtually everywhere in your body," Cressey says. "But first, these muscles need to be primed for growth by activating high-threshold motor units as often as possible and with the right volume."
Recruiting high-threshold motor units — the muscle fibers that have huge potential for building strength and size — is of course a matter of lifting heavy weights (at or above 80 percent of your 1RM).
So if you aren't doing so right now start doing more chinups, rows, KB swings, deadlifts, and single leg exercises. You will feel and see the results. It's that simple.