Gym And Supplement Discussion

[GTR_JOEY]

With a shorter range of motion your goin to really give your quads a flogging as you can go heavier..

the deeper you go the more you get your a$$ involved

i use to think i couldnt physically go any lower but i tried doing it with lighter wieght.. Sh!t i went back to just doin 40kg squats so i couild learn to do it properly again

it takes some getting use to but will be better in the long run...

[Trozzle]

With a shorter range of motion your goin to really give your quads a flogging as you can go heavier..

the deeper you go the more you get your a$$ involved

i use to think i couldnt physically go any lower but i tried doing it with lighter wieght.. Sh!t i went back to just doin 40kg squats so i couild learn to do it properly again

it takes some getting use to but will be better in the long run...

Weight or no weight, I mean it quite literally when I say I can't squat lower, at least not without spreading my knees further and leaning forward, which would be horrible for your back.

[NickR33]

yeah just need to work on your mobility... hips/hams etc too tight... your only slightly above parallel, not everyone can drop their ass to grass straight away

technique wise concentrate on looking up and really pushing your chest out... first motion is to hinge at the hips and thrust your ass out backwards before you start bending at the knees... your doing pretty good though... just don't rush the set, you look to be in a bit of a hurry

[TTT]

Trozzle - Ghosty gave you the exact advice you need.

camera angle or whatever is crap.

that is not a proper squat.

Nick has given you the reasons why you can't get any lower..

other than that..

You are loose - either that weight is too heavy for you (which it would be if you get to proper depth) or you don't know how to brace yourself.

Take a much deeper breath in and hold it before you go down.

Spreading your knees out is fine.

so is leaning forward some more.

Instead of the bar going up and down in a straight line, it is going in an "S" shape as you wobble your way trying to find depth.

search for "goblet squats" on youtube and do those any chance you get to help with flexibility/mobility to help get in the hole properly.

Shoes - what are you squatting in? if sneakers - get rid of them..

if you have a pair of Converse All stars, squat in those.

www.mobilitywod.com is a great place to learn about mobility.

I'm willing to bet that you have shit flexibility in calves, ankles, hamstring, hips and butt.

Those half squats you are doing are going to cause you knee problems as you add more weight to the bar.

You are not built any differently to anyone else (except tanlges since the poor kunt doesn't have knee caps) so instead of saying I can't get any lower, find out what you can to fix it.

When you bench press, do you lower the bar till it touches your chest, or do you go halfway and back up?

When you do curls, do you go curl half way up then bakc down or all the way up?

No different for squats.

[Trozzle]

It may be my lack of flexibility, but really I'm not kidding... I'll try though. I've done goblets before too, they're great.

I do squats, deadlifts and leg press bare foot.

[Birds]

Just a suggestion, maybe try doing dumbell squats side by side and see if you get a better ROM out of that. I can take this movement ass to ankles and my flexibility is not great. Given there's less to worry about with balance / core strength compared to normal squats, it may help to reveal whether your issue is in technique or flexibility? They still work the quads and glutes plenty...

[Trozzle]

My problem will be with both haha. I'll work on a few things with the suggestions and see how I go next leg day.

[GTR_JOEY]

Give front squats a go.. start light, like really light

[Trozzle]

Give front squats a go.. start light, like really light

How are you supposed to hold the bar? I've seen people either cross their arms or have their hands under the bar, both of which are stupidly uncomfortable.

[GTR_JOEY]

either or, when using the crossing of arms method make sure you sit the bar on the meaty part of the shoulders

with the wrists are under the bar u need to get some flexibility in your wrists

either way suck it up

[S T A R 3 3]

http://www.youtube.com/watch?v=pM7uyP6cXgY

Whoah.. he spent more energy getting pumped, than I would actually lifting.

[Nee-san]

I May be coming into ownership of some kettlebells, they worth playing with ???

[GTR_JOEY]

I May be coming into ownership of some kettlebells, they worth playing with ???

what do you mean by play...?

[GHOSTrun]

How are you supposed to hold the bar? I've seen people either cross their arms or have their hands under the bar, both of which are stupidly uncomfortable.

Like this , another vid from the vault, again full range of motion - it is paramount.

http://www.youtube.com/watch?v=DuYn6hXuFkk

Edited January 30, 2012 by GHOSTrun

[NickR33]

I May be coming into ownership of some kettlebells, they worth playing with ???

hell yeah... if done correctly they will make you hate life

[tweety bird]

hay guys, what's the best way to do a military press, bar in front of the head or bar behind the head?

[Dani Boi]

You're best to do it in front as your more prone to shoulder injury doing anything behind the neck. That's not to say you shouldn't do it behind your neck, but the muscles worked for both ways are almost identical so I would take the form that is less prone to injury

[Birds]

As Dan said, people can be more prone to injury doing behind neck. However, the actual occurrence of this when done properly is very low. I've been doing it behind neck for years and years without issue. The key is to get your technique and flexibility downpat, before you start stacking the weight.

I do prefer behind neck because it's more focused on the delts and your chest muscles are less likely to get involved in the motion, compared to front. I see a lot of people struggling on the last couple of reps when doing it in front, leaning back to activate the chest muscles, which probably isn't terrific for your back and becomes closer to an incline press. Behind neck on the other hand is much more strict and forces your shoulders/tris to do the work. Keep a straight back, push your chest out, keep the bar flat and bring it all the way down to your neck. One leg out front with knees slightly bent will make it easier on your back too.

More important than in front or behind, is your width of grip on the bar IMO. Closer grip = more triceps, wider grip = more shoulders.

[Tangles]

Finding good form for Deadlifts (without kneecaps, with popping patella tendons) sucks! Trying to find a happy zone.

Split 2x callus's yesterday/today - going to have to purchase some "softcock" gloves Really effected todays workout.

20th session completed in 40days since starting (including Xmas+NY gym closure, plus half week off with bad back after moving house), thats good I feel. Average would be 90mins per session. Noticing that Im leaning out a bit (loss of flab) and have definitely gained decent strength.

In a few weeks time will setup a split routine as I'll probably only have a little over an hour to workout @ 6am prior to Uni classes.

Edit: started taking Scivision Xtend yesterday, 2 scoops in 1Lt water taken throughout the workout. No problems with energy levels. eating v.healthy meals too happy with that. Every good workout / every good meal is like a $$ in the bank - in a year from now will be a good investment.

[Birds]

You doing regular or stiff leggeds Tangles?