Gutting the Glute-Ham Raise
by Bret Contreras -

The glute-ham raise is great for hamstring development, but it's not really that great for the glutes.

Livespill Chaos

jaker51: For sure. Lovin it so far tho. One of those things that doesn't look crazy on paper but its BRUTAL. Ill let ya know how it goes.

Dan Blewett: @jaker - I think some shoulder/delt work would be fine, but I wouldn't add in any more bicep/tricep work - there's an awful lot in there with the chins and push ups, I promise. See how it goes after two weeks, and if you still think you need more, then perhaps go for it. Keep me updated.

Dan Blewett: @jimlang - glad you like it. Keep me updated along with the changes you make - I'll be curious.

jaker51: Dan, just finished my HS season and decided to give this a shot. 4 out of 5 days done with the first week and its brutally awesome! Was wondering if it would hinder my main workout days if I added in a "vanity" day where I just hit arms and maybe side and rear delts (no pressing). What are your thoughts- good idea, bad idea? Thanks in advance.

mfmaxpower: You put an asterisk next to straight leg deadlift in your training program but didn't explain what it means, or did I miss something?

domcib: @dan. how about wrist. i injured it doing hi pulls. i can do straight movements such as bench, deads etc. but anything else is tough. even when wrapped

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Bret Contreras has a master's degree from ASU and a CSCS certification from the NSCA. He is currently studying to receive his PhD in Sports Science at the Sports Performance Research Institute New Zealand (SPRINZ) at AUT University in Auckland, New Zealand. Visit his blog at www.BretContreras.com and his research review service at www.StrengthandConditioningResearch.com.