Author Topic: the iliopsoas muscle  (Read 1157 times)

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seifullaah73

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the iliopsoas muscle
« on: September 02, 2016, 07:21:29 pm »
+1
Hey

the iliopsoas muscle is one of the major contributing muscles involved in improving sprinting speed, but the question arises in training this intriguing muscle group.

I have heard that it is just not possible to increase the cross sectional area (the size) of the psoas muscle, that maybe its just something that is genetics, while there are some who say it can be increased through decline situps or leg raises.

I found this interesting article.
http://www.just-fly-sports.com/best-of-strength-and-conditioning-research-in-august-part-i-studies-on-the-psoas/

If increasing size was possible, most of effort would be put on increasing size, before strengthening it.

what do you guys think.
----------------------------------------------------------------
So, verily, with every difficulty, there is relief.
Holy Quran 94:5
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil

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adarqui

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Re: the iliopsoas muscle
« Reply #1 on: September 03, 2016, 04:33:28 pm »
+1
Hey

the iliopsoas muscle is one of the major contributing muscles involved in improving sprinting speed, but the question arises in training this intriguing muscle group.

I have heard that it is just not possible to increase the cross sectional area (the size) of the psoas muscle, that maybe its just something that is genetics, while there are some who say it can be increased through decline situps or leg raises.

I found this interesting article.
http://www.just-fly-sports.com/best-of-strength-and-conditioning-research-in-august-part-i-studies-on-the-psoas/

If increasing size was possible, most of effort would be put on increasing size, before strengthening it.

what do you guys think.

yo. i'm 100% sure you could hypertrophy it to some extent.. as much as quads, glutes, or traps? I doubt it..

and ya I would focus more on the ~10+ rep ranges for targeting the hip flexors. I definitely wouldn't recommend really heavy training with that muscle group - sounds like a great way to cause problems/strains. The hip flexors aren't primarily anti-gravity muscles so, no need to go crazy with them in terms of intensity.

Regardless of whether size is possible or not, hit with the 10-20 rep range .. IMHO.

Unweighted or slightly weighted static holds are also pretty damn effective.. have to be careful with those though, a bit more risky than safe, clean, light reps.

pc!!

seifullaah73

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Re: the iliopsoas muscle
« Reply #2 on: September 03, 2016, 07:24:22 pm »
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thanks  :highfive:

so would you also suggest decline situps or leg raises for hip flexor hypertrophy
3 x 10-15 reps light weights after
----------------------------------------------------------------
So, verily, with every difficulty, there is relief.
Holy Quran 94:5
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil

My Progress Log
A Journey to Running fast and Jumping High

fast does lie

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Re: the iliopsoas muscle
« Reply #3 on: October 04, 2017, 11:57:47 am »
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All my muscles are totally messed up around there (the hip flexor, psoas illiasoas , whatever the fuck) because I read an article somewhere that said athletes have really weak hip flexors so I went bizurk and started doing high intensity hip flexor training with 45lb resistance bands. Caused me so much headache.
33yrs | 24in SVJ | >45% BF | 227LB | 5'9 | 7'5 reach | 400lb max squat paused | 5'8 wingspan | 26in RVJ

Coming back from 2 years of inactivity!

Goal: Maintain 385-405lb squat while cutting down to 165 LB

seifullaah73

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Re: the iliopsoas muscle
« Reply #4 on: October 04, 2017, 12:04:30 pm »
+1
Hip flexor is an important and alot of people who sit have tight hip flexors making them weak? maybe but it's also a tricky muscle to work with in terms that if you do weight training heavy load it can strain the muscle like it did with mine.

I was lying on the ground and attach my feet to a cable machine and was bringing my knees to my chest and after a while i f'd my hip, so sore i couldn't squat for months. so you have to be careful with that.

There is only so much strength you need for it.

----------------------------------------------------------------
So, verily, with every difficulty, there is relief.
Holy Quran 94:5
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil

My Progress Log
A Journey to Running fast and Jumping High