Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN Sun 07 Aug 2011 03:59:00 No. 8691562 Report Quoted By:
gotcha
Anonymous
Quoted By:
This is now a Spiderman thread
Anonymous
Anonymous
I was thinking of incorporating the following into my push/pull routine: Lying leg raises Knee extensions that exercise where you lie sideways and raise your leg for hip adductors (we dont have one of those machines) Stiff legged deadlifts instead of regular deadlifts perhaps
Anonymous
Quoted By:
>>8691576 Obviously i have to lose a lot of weight as well, get down to about 75kg.
Tinytrip !2Ty9Kjlz6s
i've been having a lot of pain in my knees, like on the outside edge of my kneecap. it feels bruised and when i massage it it's like there's something lumpy there. when it's bad leg curls are agonising i dunno if it's the way i've been stretching, my form on front squats/cleans or just overtraining legs but it's bothersome
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN Sun 07 Aug 2011 04:02:00 No. 8691602 Report >>8691576 knee extension = bad, do unilateral work instead.
>that exercise where you lie sideways and raise your leg for hip adductors use a cable tower and a large stirrup around the ankle. you can do abvduction and adduction this way, also lying leg raises
why SLDL's?
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN Sun 07 Aug 2011 04:04:00 No. 8691619 Report >>8691589 get any painful pops or cracks in your knees when bending them? if not painful, ones that you can physically feel a 'pop', not just hear the noise.
Anonymous
>>8691602 I don't know what unilateral work is, sorry.
SLDL's to stretch the glutes and maybe make my groin area a bit more flexible thus easier to keep lumbar curve
Anonymous
Quoted By:
>>8691589 Probably overtraining legs and/or bad angle
I had that problem a few months ago, so I stopped squatting so much for a while, and checked my form as well. It went away after a month.
I also got new shoes so that might have helped.
Anonymous
Well fuck me senseless, an actual fitness related thread.
Anonymous
Quoted By:
>>8691632 You mean Spiderman thread.
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN Sun 07 Aug 2011 04:07:00 No. 8691661 Report >>8691626 weight work for stretching (called contract-relax) is best done with very light weight and typically works better if you already have good flexibility.
unilateral work would be one leg at a time. focuses on equal recruit. stuff like step ups onto a knee high box, from the side. leg goes up on the box, you set your back in the squat position weigh over ankles and explode up and lower down.
you either do them 'heavier' or just very light and turn it into a jumping move for speed work.
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN Sun 07 Aug 2011 04:08:00 No. 8691673 Report >>8691661 contract relax for hams.
don't do this.
Anonymous
What stretches should one do to help out their back curvature for this? When I try it, I lose the proper lower curvature slowly the further I get past parallel.
Anonymous
>>8691661 Are leg curls not enough for hamstring flexibility?
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN Sun 07 Aug 2011 04:09:00 No. 8691685 Report >>8691674 did a stretching thread not get archived recently. i don't know where you'd find such things tho.
Tinytrip !2Ty9Kjlz6s
>>8691619 sometimes, but not while i'm lifting. i get it the day after, though, and sometimes i wake up and my legs are so stiff i'm like hobbling around, real enfeebled like an elderly person. i usually squat at that point thinking it will help stretch them or something, and that is sometimes very very painful
why is squatting such a bitch? i work so hard at it but i just can't catch a break
Anonymous
Quoted By:
>First time doing squats without the pussy pad today I'm still squatting 60kg but fuck you all i'll get there
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN Sun 07 Aug 2011 04:10:00 No. 8691697 Report >>8691682 >Are leg curls not enough for hamstring flexibility? well, how would a leg curl increase flexibility? unless you actually couldn't straighten your leg to begin with.
Anonymous
Anonymous
Anonymous
>>8691697 I don't understand what kind of hamstring stretching you implied we should do. I have no idea what that guy in
>>8691673 is doing.
5/3/1 Gorilla Press Guy !!qHCOFo17rox
5/3/1 Gorilla Press Guy !!qHCOFo17rox Sun 07 Aug 2011 04:13:00 No. 8691720 Report Quoted By:
>>8691685 I just saved this as "Stretching". Dunno if it's what you meant. Some anon was kind enough to screencap it.
>Meant to post it, Duplicate File Entry detected. Thanks to whoever beat me to it. Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN Sun 07 Aug 2011 04:13:00 No. 8691729 Report Quoted By:
>>8691691 you got a foam roller?
can you take a picture of your knees looking down at your feet from.
i need your feet together pointing directly up, preferably against a wall so you can fully relax.
kinda like this, so i can clearly see both kneecaps from a slightly elevated angle. you need to not flex.
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN Sun 07 Aug 2011 04:15:00 No. 8691744 Report >>8691714 >>8691714 read through
>>8691705 that covers most of it and a hamstring stretch that works. instead of a bench you can use your bed or something elevated.
Anonymous
Quoted By:
I'm having the exact same problem as tiny except the hobbling around bit, sometimes my legs hurt to move or walk a bit but it goes away soon after. I never get it when I am working my legs and they even feel better after it. If I got up now and did a squat my knees would pop and crack. what is it?
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN Sun 07 Aug 2011 04:16:00 No. 8691753 Report >>8691705 ha! i never noticed the last post in that before.
Anonymous
>>8691744 Thanks, I didn't know that was in circulation.
One last thing, do I do those exercises on my rest days or on workout days?
Anonymous
5/3/1 Gorilla Press Guy !!qHCOFo17rox
5/3/1 Gorilla Press Guy !!qHCOFo17rox Sun 07 Aug 2011 04:18:00 No. 8691774 Report >>8691661 >>8691673 >contract-relax Remember when you forgot the difference between an RDL and an SLDL? You may have seen the vid already, but Rip did a report on the RDL as being performed with relatively straight legs, but using the stretch reflex (possibly related to your "contract-relax") to figure out when your rep was in the next best thing to a "lockout". A set of RDL would with optimal form never touch the ground, because your hamstrings and posterior chain would restrict the ROM with slightly bent legs and a slight lordotic curve.
An SLDL is just a deadlift with straight legs.
Anonymous
>>8691774 >A set of RDL would with optimal form never touch the ground What the fuck is this?
5/3/1 Gorilla Press Guy !!qHCOFo17rox
5/3/1 Gorilla Press Guy !!qHCOFo17rox Sun 07 Aug 2011 04:21:00 No. 8691804 Report >>8691788 Romanian Deadlift. It is unracked from a deadlift lockout position and then lowered until your stretch reflex tells you you're done, and then you (presumably) pull it as you would an SLDL.
Anonymous
>>8691804 Oh I know what they are, I just assumed the R stood for "Regular".
They always looked very dangerous to me though, looks like you're putting a serious load on the lower spine and rounding it in a very bad position, almost like a horrible form bent over row.
Anonymous
Quad, any idea why my left kneecap has started to hurt after I started squatting below parallel? It buckled inwards on a rep a few months ago, don't know if that may have caused it. It's not very painful, but noticable, and a few days after squatting, it feels like a dull ache. Just asking in case you've come across this problem before, I realize I should prob see a doctor if it doesn't get better soon.
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN Sun 07 Aug 2011 04:24:00 No. 8691845 Report >>8691756 >One last thing, do I do those exercises on my rest days or on workout days? on non pumped muscles, which generally means rest days. 2-3x per week.
5/3/1 Gorilla Press Guy !!qHCOFo17rox
5/3/1 Gorilla Press Guy !!qHCOFo17rox Sun 07 Aug 2011 04:24:00 No. 8691846 Report Quoted By:
>>8691804 Guess I should've just added this to the first post. I'm probably not completely getting Rip's point, but I'd like to hear what quad thinks of this "stretch reflex" and how, or if, it is in any way related to the concept of contract-relax. It's new to me, but then again, most things are.
>http://vimeo.com/25264828 Anonymous
>>8691827 If done correctly, you're only gonna feel it in your hammies.
5/3/1 Gorilla Press Guy !!qHCOFo17rox
5/3/1 Gorilla Press Guy !!qHCOFo17rox Sun 07 Aug 2011 04:26:00 No. 8691869 Report >>8691827 Oh, okay. No, I don't think so. I mean, I can hardly do anything but quote, but at least Rip is very adamant about -not- rounding your lower back.
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN Sun 07 Aug 2011 04:26:00 No. 8691871 Report >>8691842 its best to always consult a sports injury physiotherapist. general docs and physio's aren't as good as those who specialise in individuals with more specific means and muscle mass. most don't know the difference between inflexibility and resting muscle tone. what do you mean by buckled?
Anonymous
Quoted By:
>>8691845 Perfect, thanks.
Have a mind-blowing gif.
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN Sun 07 Aug 2011 04:28:00 No. 8691883 Report >>8691827 >They always looked very dangerous to me though, looks like you're putting a serious load on the lower spine and rounding it in a very bad position, almost like a horrible form bent over row. they're pretty self regulating safety wise as you go only as low as you can without rounding.
SLDL's are far worse as this places HUGE stress on your knees.
Anonymous
Quoted By:
>>8691861 >>8691869 I've seen a few people in the gym do them with serious back rounding, they probably have poor form which wouldn't surprise me.
Anonymous
>>8691883 What do you think of bent over rows?
this guy is all for rounding your lower back while doing them, and makes some pretty good points.
since then ive seen harsh talk shit and day bent over rows are still crap and bad for your back but couldnt step up to the plate when this guy confronted him.
do you recommend them?
Anonymous
>>8691871 I'll try to get in touch with one, if I can. I tried to draw what happened. It's supposed to show the knee buckling in towards the center between the feet. Perspective is from above, sorta
Anonymous
Anonymous
Quoted By:
>>8691965 >the corn kernels in harsh's typical turn of a post i lol'd
Anonymous
Anonymous
>>8692038 nothing happens in that video
Anonymous
>>8692038 Exactly like that, only worse, and there was some immediate pain.
Anonymous
Quoted By:
>>8692051 his left knee collapses inward and his hips roll to the right at around 0:29
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN Sun 07 Aug 2011 04:43:00 No. 8692078 Report >>8691965 if you have ultra back control you can probably round them.
problem is no amount of rounding disguises the fact that you pinch the spinal discs by loading a bent back.
i don't like bent over BB rows, if im bent over then im braced against something, i.e a bent over DB row.
i don't take any chances with my back. if my back isn't able to be in the correct position i don't do the lift. as such i've never hurt myself in a weights room in 10yrs.
Pops cracks
>>8691619 Hey Quad, sometimes when i squat i feel this pops and cracks on my knee, but it doesn't hurt.The only problem with pain i have is sometimes when i take extra rest days and i go for a "heavy" squat i feel like i hurt sometihng right below on my knee, few hours after the workout, it feels hurt for a few days afterwards and if i squat it doesnt improve, it gets worst...
what is wrong with me?
also i do low bar squat, not ATG,I try to go as soon as i see that i will buttwink and stop the movement moments before it happens, following your advice, also in my case should i just stretch my hamstrings??
thanks
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN Sun 07 Aug 2011 04:45:00 No. 8692091 Report >>8692069 >>8692038 knees buckling in is the result of tight hip abductors and/or week hip adductors.
stretch your groin, do leg raises or something else that uses the tensor fascae latae
Anonymous
>>8692078 >i don't take any chances with my back >hey guise here's my 270kg x 6 deadlift Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN Sun 07 Aug 2011 04:45:00 No. 8692104 Report >>8692092 considering i broke my back playing rugby too, how does this make you feel?
Anonymous
Quoted By:
>>8692104 It was a joke, i was mirin' your video incredibly hard.
captcha: without pendly
Anonymous
>>8692104 What weight dumb-bells can you row for 8 reps in KG?
Anonymous
Quoted By:
>>8692091 Thanks quad, appreciate your help
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN Sun 07 Aug 2011 04:50:00 No. 8692143 Report >>8692084 >Hey Quad, sometimes when i squat i feel this pops and cracks on my knee, but it doesn't hurt. a lot of time its just harmless pops and cracks. the really big ones where you actually feel it, or the ones that hurt are usually a product of knee cap tracking issues. typically from tight illiotibial bands and/or vastus medialis weakness.
you can also get it from not having enough external rotation in your feet for squatting.
usually happens more when you're cold as the proprties of the fluid in your knees changes as you 'warm it up'. so its better at doing its job when its warm, so the knee cap usually slides without as much snagging.
>The only problem with pain i have is sometimes when i take extra rest days and i go for a "heavy" squat i feel like i hurt sometihng right below on my knee patella tendon pain usually coincides with tipping onto your toes, or weak hamstrings during a squat. its a product of the knee sliding forward during flexion. if not addressed it usually spreads to the ACL and your knees get really bad.
Anonymous
>>8692104 Your back actually broke?
Are you back playing now?
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN Sun 07 Aug 2011 04:52:00 No. 8692164 Report >>8692133 >What weight dumb-bells can you row for 8 reps in KG? the biggest we have is the 90kg circus DB's. if im just rowing it with no particular aim at being 'strict', so cheating it a bit, then 12+ probably. haven't done them in a while as i prefer a bench pull which is the same as my bench press luckily enough.
Anonymous
>>8692143 >tight illiotibial bands and/or vastus medialis weakness what the fuck am i reading
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN Sun 07 Aug 2011 04:54:00 No. 8692177 Report >>8692150 compression fracture of a few vertebrae, got speared when taking a high ball.
and no this isn't me.
funnily enough the docs said it was the sheer size of my erectors that probably prevented my paralysis as they continued to brace the spine even after the vertebrae cracked. so deadlifts probably saved my ability to walk.
Anonymous
Quoted By:
>>8692167 stuff you need to look up obviously
Anonymous
Quoted By:
Quad I read your stretching thing, can you tell me if I'm doing it right? Pre-workout I do warmups with just the bar Post-workout I don't do shit Then at night before bed I jump rope for like 5 min to "warm up" my muscles and static stretch everything out
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN Sun 07 Aug 2011 04:54:00 No. 8692183 Report Anonymous
>>8692164 what's a bench pull?
Pops cracks
>>8692143 Tipping onto my toes, you mean going past my toes ? but right now I squated 4 times in a row ( i take one rest day between, SS practical Programming) without any pain, so i should just keep the discipline? and if i dont miss days i wont have a problem?
Sorry your words are very complicated to me I'm not an english speaker hehe
thanks for the answer :) feel lucky i opened /fit/ and found a thread you are in haha
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN Sun 07 Aug 2011 04:55:00 No. 8692195 Report Quoted By:
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN Sun 07 Aug 2011 04:56:00 No. 8692200 Report >>8692184 a bench press turned upside down essentially.
Anonymous
Quoted By:
>>8692164 so you could basically one armed row your bodyweight? jesus christ almighty
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN Sun 07 Aug 2011 04:57:00 No. 8692215 Report >>8692185 >Tipping onto my toes, you mean going past my toes ? those usually coincide with each other yes but its not always the case. do you feel your weight shift onto your toes during the squat? basically are you sure of your form? if you are 100% sure form is good, you need to strengthen and stretch your hamstrings.
Anonymous
Quoted By:
>>8692177 >5'6 >going for high ball Tinytrip !2Ty9Kjlz6s
quad this is my latest attempt at a proper squat. i don't really feel any tension in my legs maintaining this posture, but my lower back feels very tight. does that mean i need to stretch my back? how does that even work?
Anonymous
Quoted By:
>>8692224 >dat lumbar curve being maintained soniamproud.png
Pops cracks
>>8692215 yeah i think that happens sometimes, the weight shifting...also im not very sure of my form..no one at my gym squats, on the city i live also...so i cant have a bro to spot me or anything like that...
video my squat and post here? only solution you think?
thanks
Anonymous
Quoted By:
>>8692177 Holy balls. That's incredibly crap and awesome at the same time. Really shit that you got hurt in that way, really sorry to hear it. That your deadlift powered erectors saved you from paralysis is fucking awesome though, coolest thing I've heard in a long time!
Best wishes from Norway
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN Sun 07 Aug 2011 05:01:00 No. 8692256 Report >>8692224 you don't usually feel tightness in a squat you're just stuck in a bad place.
if you're feeling it in your back, its because its fighting against something that wants the hips to rotate the other way. so its anything on the back of your legs below the hips, or anything on the front of your hips above them iliopsoas for example.
can you feel tightness in your hips doing this stretch?
Anonymous
>>8692256 Not him but I've been following this thread and I can, what does this indicate?
Anonymous
>>8692200 You do a lot of strange exercises.
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN Sun 07 Aug 2011 05:03:00 No. 8692278 Report >>8692243 >video my squat and post here? only solution you think? sounds the best solution. you want the video from the side, like tinytrips picture above. use a lower weight, your 12rm weight and do a few sets of 5reps. the more reps you do the better. once you have 2-3 sets videos with a very lower weight, use your actual 5rm weight and do 1 set for the video with this.
the different weights shows if its poor muscle control, or inflexibility or weakness in a muscle group causing the form degradation.
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN Sun 07 Aug 2011 05:04:00 No. 8692297 Report Quoted By:
>>8692264 >Not him but I've been following this thread and I can, what does this indicate? desk chair syndrome.
also included in this are
weak abs
kyphotic posture
protracted shoulder girdle
chronically tight and underdeveloped hams
poor lumbar muscle control
Anonymous
>>8692278 What do you suggest we do if you aren't around to critique the form and it's just the usual shitstorm of "lol gyno/10"?
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN Sun 07 Aug 2011 05:05:00 No. 8692307 Report >>8692274 >You do a lot of strange exercises. try it and you'll see why i do it.
you'll then realise just how much we cheat pulling moves without realising.
Pops cracks
Quoted By:
>>8692278 ok
thanks a lot man will try that out
Anonymous
Quoted By:
>>8692305 confirmed for having gyno.
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN Sun 07 Aug 2011 05:06:00 No. 8692325 Report >>8692305 there are people on this board under anon who will try and help just as much. post it up, see what happens. then post it up again if you see me around again.
you might even see the problem yourself once you watch the video back and be able to correct the form yourself.
CoBrah !CqN//HHt0.
Quoted By:
>>8692305 There are resources such as
>http://exrx.net/Lists/Directory.html That can be very helpful, Im not implying they are perfect, just trying to help to your cause.
Anonymous
Quoted By:
>>8692325 Okay I'll get it on monday. thanks.
Anonymous
>>8692325 quad, how to prevent the lordosis curve in the lumber area during a squat?
Anonymous
>>8692307 Doesn't cheating = more weight? Like Kroc rows are -always- heavier than dumbbell rows?
Neo !!USQaKHpKExH
>>8692325 hey there quad.
Heard a lot of good things about ya. Mainly you were the most informed trip about squat forms. Mind helping me out on mine?
Anonymous
>>8692389 I remember you, your form is mostly down you your weight bro, you need to drop another 50 lbs or so.
Also, read through the thread, hows the weight loss going?
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN Sun 07 Aug 2011 05:15:00 No. 8692414 Report Quoted By:
>>8692382 quad, how to prevent the lordosis curve in the lumber area during a squat?
flexibility and control
if either of those 2 are lacking your lumbar curve will vanish.
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN Sun 07 Aug 2011 05:16:00 No. 8692423 Report Quoted By:
>>8692385 >Doesn't cheating = more weight? Like Kroc rows are -always- heavier than dumbbell rows? it does, but you might not always want to cheat a weight as you might want specific focus, or minimise the CNS load that going beyond fail with cheating causes.
Neo !!USQaKHpKExH
>>8692406 Not bad actually, dropped 6 pounds on my first month. Getting better at forms on everything sep squats.
I can actually run without feeling like throwing up, albeit its only 2-3 minutes, but its a start.
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN Sun 07 Aug 2011 05:16:00 No. 8692430 Report >>8692389 >Heard a lot of good things about ya. Mainly you were the most informed trip about squat forms. Mind helping me out on mine? need a video. pictures are worth 1000's of words.
Anonymous
Quoted By:
>>8692424 good stuff, keep going.
>>8692430 you don't want to see his video. (no offense)
Neo !!USQaKHpKExH
Anonymous
>>8692435 this one is marginally better than the first one.
Anonymous
Neo !!USQaKHpKExH
>>8692446 key word "marginally".
>>8692460 >hurr durr good morning not squat. no shit sherlock, its bad form.
Anonymous
Quoted By:
>>8692476 ignore him, you'll get there.
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN Sun 07 Aug 2011 05:25:00 No. 8692517 Report >>8692435 first thing.
NEVER casually just lift the bar out like that, or any weight from the floor or rack. treat everything likes its 300kg. set back and breath. when you're working out you're carrying loads of accumulated fatigue, takes one small rotation bending over picking something up to hurt your back etc.
next point
SLOW DOWN. you need CONTROL. feel the movement. try closing your eyes and just feel the movement through your muscle and joints. feel how the weight shifts on your feet, the strain on your back etc. its all feedback that lets you know whats happening.
you need to break from the hips. in that video you just dive straight down from the knees. ypu tip forward onto your toes, then when you run out of ankle flex you then pop your ass out. do it in reverse, the action you do when you get 1/4 way down when your ass pops out and back, this is how you start the squat always. every squat starts like this, it just varies in how much you can do it, if you don't you always tip onto your toes which takes yout PC out the action.
to practise this, just try rock your hips back and forward. not thrusting, but making your dick rotate up to your head, then down to your knees. this is how you control your lumbar spine. once you kick your hips back and get the lumbar curve you will feel your weight shift onto your heels, this is when you start lowering yourself down between your knees. your stance width looks good, keep that and work on flex.
Wild Turkey !OoIRATEb6o
>>8692476 you've gotta stretch out A LOT bro
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN Sun 07 Aug 2011 05:26:00 No. 8692528 Report >>8692517 by your posture, you also look like you're rocking lordosis to begin with. is this right?
Anonymous
>>8692517 that fat guy is doing quarter squats
Anonymous
Quoted By:
>>8692531 no shit genius, hence the form check
Neo !!USQaKHpKExH
>>8692526 I realize that but I am afraid I dont know any good excessive to stretch my squat inflexibility.
>>8692517 Informative. Thanks.
>>8692528 I do not understand what a lordosis is even after googleing it.
Anonymous
>>8692580 when your lower back is curved inwards, I think you have it.
Anonymous
>>8692580 Your spine makes your ass poke out.
Neo !!USQaKHpKExH
Quoted By:
>>8692590 >>8692597 I may, but then again I am not quite sure on how I can tell or how it feels.
Anonymous
Quoted By:
>>8692526 Awesome post. Great advice. Look punctual, educated, informative. Keep us all posted with your continuing advice with regards to any new progress pics or clips. Show us what you got man. Wanna see how freakin' knowledgeable, informed and educated I can get. Thanks for the motivation.
Anonymous
>>8692590 I have the upper lordosis. My ass doesnt stick out, but i have a curved upper back. How to fix?
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN Sun 07 Aug 2011 05:35:00 No. 8692624 Report >>8692580 >I realize that but I am afraid I dont know any good excessive to stretch my squat inflexibility. see
>>8691705 or read entire thread.
>I do not understand what a lordosis is even after googleing it. the spinal position in this picture, at the base of your back, the lumbar region. compare the shape to the left one.
its spinal erector and hamstring stiffness combined with hip flexor inflexibility and weak abs.
have you spent a lot of your life sitting in a desk chair? or mostly seated.
Anonymous
>>8692622 Curved upper back indicates kyphosis.
A lot of your problems will be helped by losing weight, but you already know that.
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN Sun 07 Aug 2011 05:36:00 No. 8692638 Report >>8692622 >I have the upper lordosis do you mean kyphosis?
Anonymous
sorry for interrupting guys, but i figured since quad was here i could get a quick answer i'm lifting again from a 3 month hiatus, what's the best program to get back up to speed? i'm relying on muscle memory and what not SS, or a split to hit as much shit at once, or something else entirely?
Anonymous
>>8692624 How to fix this?
Anonymous
>>8692164 hey Quad, whilst you're here and rows are semi-relevant.
what is the exact motion the DB should follow when doing DB rows? my BB row will go up 10kg, and I'll go back to DB rows ... no change. I have a strong suspicion my form is what's making me plateau so hard. how much should the shoulder move? and where should I be "feeling" it?
Neo !!USQaKHpKExH
>>8692624 Ah yes, when I was 15-18, I spent ,almost literally, my entire off time sitting my ass in a chair, hunched over.
I have a horribly rounded back. Fuck I can take pic of it right now if you need it.
Anonymous
Quoted By:
>>8692636 6'1 160. Pretty sure weight isnt the problem, but i did lose shit tons years back.
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN Sun 07 Aug 2011 05:42:00 No. 8692704 Report Quoted By:
>>8692647 >i'm lifting again from a 3 month hiatus, what's the best program to get back up to speed? i'm relying on muscle memory and what not depends. i use a schedule like this to break extended lay offs.
weeks 1-4 metabolic conditioning and recruitment
squat, dead, bench, row, chin, push press. 3 sets of 20reps, 3 times per week. this phase brings back your ability to relearn the moves, glycogen stores and capoliarisation etc.
deload/speed week
6 -10 push/pull/speed
standard comoound only push/pull with a speed day thrown in. stepping up the intensity now to 85% 1rm instead of about 50%. working on further improving the CNS recruitment.
11 onwards,
something rest-pause based, probably horizontal/vertical to hit up the size. once the size was all back, i'd go to conjugate method to bring the strength back to match the mass.
Anonymous
>ATG squat form >108 replies So this is /fit/ at 3AM? I'm in heaven.
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN Sun 07 Aug 2011 05:43:00 No. 8692715 Report >>8692649 >How to fix this? 99% of posture issues are fixed with stretching. you have to have some fairly major muscle imblances to still have problems after you stretch. if this is the case it will have already manifested itself in frequent strain injuries of muscles and joints.
Anonymous
>>8692638 yeah, how do i fix kyphosis?
Anonymous
>>8692715 Are the streches listed in
>>8691705 Sufficient?
Anonymous
Anonymous
>>8692710 no this is /fit/ when quad is on.
Its rare but it reminds me not all of /fit/ are tripfags whores and summer fags and the board is actually informative like its supposed to be.
OT: Quad, how do you know so much about this stuff? You a PT?
Anonymous
>>8692718 deadlifts and exercises with scapular retraction like facepulls.
Anonymous
Quoted By:
>>8692732 he's a professional rugby player capped at international level lulz, not a PT.
Anonymous
>>8692733 thanks bro. I just started fuzzy's modified ss routine, so I guess ill see soon.
Anonymous
Quoted By:
>>8692732 >like its supposed to be notsureifsrs
Anonymous
Pops cracks
Quoted By:
is the lordosis a problem? i have one for sure, my body is like the one in Quad pic... also spent years of my life playing computer with no exercise
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN Sun 07 Aug 2011 05:49:00 No. 8692782 Report >>8692654 no need dude. its a really common thing these days.
what it means are your main posture muscles that we use to stand are going to be very underdeveloped and shortened.
you need to stretch them, and work those which are weak.
works abs with crunches.
stretch hamstrings and spinal erectors
the rest of it is the control aspect again. posture is also an acquired habit. you need to break the habit and teach your body to stand properly.
if your shoulders round the best way i've found to make people correct this is actually quite simple.
take a rucksack and a few 2ltr bottles of cola (filled with something). put bottles in the ruck sack and put the ruck sack on backwards, so it is on your front, not your back with the straps going over the back of your shoulders.
now what this does is force you to keep your shoulders pulled back to keep the straps from sliding off forward turned shoulders. stand in a very military position. chest up, shoulders pulled back, squeeze abs and ass. if you look in a mirror this should pull your posture into better alignment. if you struggle to get your shoulders very far back, you need to stretch your pecs.
do this exercise every day for as long as you can. you can also do it when walking to further force you to keep your head up and not creep around as people with low confidence tend to do.
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN Sun 07 Aug 2011 05:51:00 No. 8692806 Report >>8692727 most times yes, its a basic start. you add or change depending on where you need focus in your body.
you also need to stretch your upper body.
as a rule, if you're working it and trying to make it bigger you have to stretch it. you also need to work its antagonist muscle in the same way, to the same extent.
Anonymous
Quoted By:
>>8692782 >creep around as people with low confidence tend to he knows everything
Anonymous
Squat 3x5
Bench 3x5
Chins 15-20 total reps, add weight or use assisted.
Rows 3x5 SUPER STRICT.
Optional: Cable rows, 3x8 bicep work, 3x8 rear delt flyes, do this at your own discretion. If you don't feel like it, don't worry
B
Front squat 3x5 (continue back squats until 275 then start fronts)
MP 3x5
Deadlifts 1x5
Optional: 15-20 reps of dips, 3x8 tricep work
http://forum.bodybuilding.com/showthread.php?t=135564721 Anonymous
>>8692768 shit sorry,didnt link
>>8692820 Anonymous
Neo !!USQaKHpKExH
>>8692782 Interesting tip. Will have to do that next time I go to the store.
so to recap, do these stretches
>>8691965 bout 3-5 minutes each, on my off days (or cardio), do crunches and work on my lordosis.
Many thanks quad.
One last thing, would you recommend crunch machine or body weight crunches?
Anonymous
>>8692143 >patella tendon pain usually coincides with tipping onto your toes, or weak hamstrings during a squat. its a product of the knee sliding forward during flexion. if not addressed it usually spreads to the ACL and your knees get really bad. Whats other cause for tipping on toes besides hams weakness? it's happening to me when squatting heavy, but i do ham curls and ham stretching regularly...
Anonymous
Quoted By:
>>8692856 decline bodyweight or weighted.
Anonymous
Quoted By:
http://chanarchive.org/request_votes Archive the only decent thread on this board.
Anonymous
Quoted By:
>>8692820 If you read through that thread that kid gets absolutely annihilated for his retarded views on SS.
Stick to 3 times a week, his routine is fine but his views on frequency are beyond retarded.
Pops cracks
>>8692806 Hey quad i can make my lower back click when i turn sideways in a chair, a motion that looks like a lower back stretch from relax into stretching...
it actually relieving sometimes...but i feel i might fuck something up, like i usually do hehe, should i stop doing that?
thanks
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN Sun 07 Aug 2011 05:59:00 No. 8692911 Report >>8692856 crunches on a decline bench. machines can force over flexing of your spine which usually angers it, your back is a pissy bitch and will remind you of it for a while if you piss it off.
make sure its an actualy CRUNCH, not a situp. these work primarilty the hip flexors and will help CONTRIBUTE to lordosis. they also tend to cause mad lordosis during the lift and massive backpain. someone of your mass will likely find a decline situp, or even a normal situp painful and very hard to complete anyway.
this picture shows what happens during a decline situp and why its bad.
>http://www.exrx.net/WeightExercises/RectusAbdominis/BWInclineCrunch.html this is a crunch. the lumbar spine never leaves the bench, only the shoulders come foward. its very regulating interms of flexion too, so you can't generally overflex a crunch like that as your organs tend to get in the way.
Anonymous
how do i stretch my erectors?
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN Sun 07 Aug 2011 06:01:00 No. 8692932 Report Quoted By:
>>8692862 >Whats other cause for tipping on toes besides hams weakness? it's happening to me when squatting heavy, but i do ham curls and ham stretching regularly... doesn't mean your hams are up to the task dude.
if muscle imbalance is not the problem it will be form related. usually not breaking at the hips first and just dropping from the knees like you've been tazered.
Anonymous
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN Sun 07 Aug 2011 06:02:00 No. 8692944 Report Quoted By:
>>8692899 don't over rotate. if it doesn't hurt its usually ok. mine does it too if i do that. its usually a relief because you're relieving pressure.
Anonymous
Quad what do you think of this hammstring stretch? it's what i do and seems to work...
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN Sun 07 Aug 2011 06:03:00 No. 8692964 Report Quoted By:
>>8692918 >how do i stretch my erectors? the cat arched back stretch thing. or just casually bending over and touching your toes.
if you do this properly you work your inner obliques which are responsible for intraabdominal pressure as you vacuum it as you pull your back up through your abs.
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN Sun 07 Aug 2011 06:04:00 No. 8692973 Report Neo !!USQaKHpKExH
>>8692911 nice! my gym fortunately has an exact bench just for that.
Hate to keep pestering you but when I do these on my off day is it better to do it after or before my cardio? Also, in sets or a single set of #s?
Anonymous
hey quad, i ripped a few tendons from my spine doing deadlifts; im guessing i did not use proper form at the time. im recovering its been about 2 months and my back still hurts a little bit. i'm scared to go back to deadlifting. is there any workouts or stretches you recommend to heal the process for my lowerback
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN Sun 07 Aug 2011 06:06:00 No. 8692994 Report Quoted By:
>>8692963 compliacted. its easier to just put your leg up on your bed, then maintain your lumbar curve as you would with a squat and gradually lean forward. if you're really really unflexible and can't lean forward at all in that position, that stretch is probably better. although in that case id suggest you do it in a door frame as it lets you focus on lumbar curve more than having to reach forward with a rope.
Anonymous
Quoted By:
>>8692973 also, at least in the us, a lot of gyms have these multi-hip machines which are very good for training hip flexors. you can't crunch with them obviously because it's unilateral
Anonymous
Quoted By:
>archived might as well dump some knowledge
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN Sun 07 Aug 2011 06:10:00 No. 8693047 Report >>8692974 you can't effectively stretch a pumped muscle. warm up with light dynamics (youtube will help you here) then do the statics.
hold the stretch until you feel it stretch and keep it there. don't jerk or bounce. try and hold for about 1minute at a time, or until you get pins and needles (this is caused because you squeeze all the blood out the muscle, stop when you get this or you run the risk of cramping). do each muscle for 3-5 sets of 1 minute of stretching. try and increase the angle each time, this should be easy as it will get easier with each stretch.
perfect companion is a foam roller to this. foam roll before you stretch, inbetween sets of stretches and after.
a foam roller is just a thick tube of high density foam. it improves stretching as it causes something called myofascial release which makes the muscle relax so stretches are more effective as you're not fighting against muscle tone and contraction. it also makes you less likely to strain something.
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN Sun 07 Aug 2011 06:13:00 No. 8693085 Report >>8692989 >i ripped a few tendons from my spine doing deadlifts; im guessing i did not use proper form at the time. im recovering its been about 2 months and my back still hurts a little bit. i'm scared to go back to deadlifting. is there any workouts or stretches you recommend to heal the process for my lowerback i wouldn't tell you to do anything, you need to do exactly what a physiotherapist clears you to do until you're given the green to go all out again.
all i will say is, take it slow next time. you got off lucky this time. you don't actually have to deadlift to get a good back, just means you need to put a little more moves in.
Neo !!USQaKHpKExH
Quoted By:
>>8693047 Awesome. Thank you for all the info. I will record my stretches for future reference so I can get some feedback on them someday.
Anonymous
>>8693085 is it possible to get into olympic weightlifting if i only started lifting at 19 years old?
Anonymous
>>8691705 What are the correct stretches in this picture?
You say some do not actually stretch the hamstrings.
Anonymous
Quoted By:
>>8693047 I know you're being bombarded with questions, but could you please respond to
>>8692651 , I keep getting mixed descriptions on how to do them. and keep hitting a plateau. shit sucks.
Anonymous
Anonymous
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN Sun 07 Aug 2011 06:21:00 No. 8693184 Report Quoted By:
>>8693103 >is it possible to get into olympic weightlifting if i only started lifting at 19 years old? yeah, but its probably not so likely you'll make the olympics. you can still get pretty good at it and compete nationally when you're a bit older. juniors is out the question really unless you're a freak
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN Sun 07 Aug 2011 06:23:00 No. 8693222 Report Quoted By:
>>8693104 >You say some do not actually stretch the hamstrings. hamstrings rotate the hips. if you allow your lumbar spine to curve and go flat, you take the tension off your hams and place it onto your erectors. so whenever you're thinking about stretching your hams, ALWAYS maintain that lumbar curve you'd try and use with a squat.
Anonymous
What are the best hamstring and posterior chain movements for building strength and muscle? I currently do snatch grip deadlifts
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN Sun 07 Aug 2011 06:28:00 No. 8693281 Report >>8692651 >what is the exact motion the DB should follow when doing DB rows? my BB row will go up 10kg, and I'll go back to DB rows ... no change. I have a strong suspicion my form is what's making me plateau so hard. how much should the shoulder move? and where should I be "feeling" it? the higher your elbows are the more you take the lats out of the lift and you add more rear delts and scapula retraction so usually traps and rhomboids.
the lower your elbows usually the more lats. the harder it is to get full scap retraction and you can get more elbow flexion so forearm recruitment.
the form you use is completley dependent on you. usually i would just say use the form that lets you progress the quickest in your current setup, this usually will result in the best overall growth.
if you want to use a row to address certain posture problems or muscle imbalances then you would adjust the form accordingly.
so basically, how are you doing BB rows, and how are you doing DB rows. the difference between them will tell you your problem.
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN Sun 07 Aug 2011 06:29:00 No. 8693299 Report >>8693233 Squat, Deadlift, GHR pretty much covers all the basis. they're all assistances to each other. overlap in the right places and emphasis where the other falls down.
Anonymous
>>8693281 What part of the deltoid to facepulls work? Is there a need to isolate the lateral and posterior deltoids or does OHP cover all three heads?
Anonymous
>ATG squat form fuck yeah! was just about to make a thread about this I'm just wondering what muscles in particular are actually more heavily recruited in an ATG squat in comparison to a parallel squat.
Anonymous
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN Sun 07 Aug 2011 06:33:00 No. 8693360 Report >>8693315 >What part of the deltoid to facepulls work? Is there a need to isolate the lateral and posterior deltoids or does OHP cover all three heads? laterals, also major rotator cuff involvement and some scapula retraction and rotation.
OHP only actively covers side and front usefully. depending on your delt attachments, the lateral delt may grow from just pressing moves. this usually happens when the tear drop shape points forward and the lateral delts attached past midline on the humerus. if the lat deltoid attaches centrally or backwards you need lateral delt specific work.
if you feel your shoulders are all front delt, throw in some facepulls as these are excellent for shoulder health and check your form. you need to make sure you're locking the bar out over your scapulas not making it a standing incline press so the bar is still over your pecs.
Anonymous
>>8693360 I've been doing my facepulls standing with a rope.
I have to lean back to make sure I'm not pulled forward when I pull. do you think I should do them seated with a bar?
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN Sun 07 Aug 2011 06:36:00 No. 8693390 Report >>8693337 >I'm just wondering what muscles in particular are actually more heavily recruited in an ATG squat in comparison to a parallel squat. depends on torso angle.
going to parallel is fine for recreational purposes of building muscle. its an athletic sesne that you want full ROM, as this carries over to strength over the full ROM of the joint VS a shorter trained ROM. removes dead power zones which are bad if you're wrestiling around at weird angles.
Anonymous
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN Sun 07 Aug 2011 06:38:00 No. 8693419 Report >>8693386 if you're doing a high to low facepull, its kinda the major problem. i use a low to high facepull on a cable machine with a T rope.
Anonymous
>>8693390 >>8693390 >>8693419 >>8693419 Hmm I kinda wanna see this video that everyone speaks of, the rugby accident one, do you have a link quad?
Anonymous
>>8693419 Do you do it seated or standing?
I've been doing a high to low facepull standing, do you think I should switch?
Anonymous
Quoted By:
>>8693281 never really thought about it like that. I'll try and find a middle ground, maybe even cheat a little and see how I go. thanks for the response bro.
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN Sun 07 Aug 2011 06:41:00 No. 8693455 Report >>8693434 seated. it adds a bit more lateral delts for me, whilst giving my RC a workout over a greater ROM. 60degrees vs perhaps 30 coming from high. try both and see which one works best for you. as long as it gets that external rotation you're working the rotator cuff.
Anonymous
Quoted By:
>>8693455 will do, cheers.
Anonymous
>>8693455 but is there actually any difference between high and low facepulls from a muscle activation point of view
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN Sun 07 Aug 2011 06:44:00 No. 8693502 Report >>8693430 >Hmm I kinda wanna see this video that everyone speaks of, the rugby accident one, do you have a link quad? that would then show everyone the team i play for and then me. ignoring that, i can't watch it again. i was out cold with my eyes open and my tongue hanging out. you can see the point my back breaks too, its horrible. i woke up strapped to the back board in the worst pain of my adult life. its not something i like to revisit. spend enough time watching youtube you're bound to find it yourself.
Anonymous
>>8693502 you've linked it here before?
I thought you didn't want your anonymity compromised? why are you telling people the video exists?
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN Sun 07 Aug 2011 06:47:00 No. 8693541 Report >>8693483 probably.
stop worrying about shit like activation. if you keep thinking omg activation activation you'll miss the wood for the trees. focus on the planes of motion, if you add an assistance its for a reason. that reason is fine enough. there may be different types of the same movement with different activation, you just worry on which works best for you. i prefer the low to high facepull, its more comfortable and 'feels better at peak contraction'. seems to hit more of the right places than the other for me and subsequently has yielded the best progression in a facepull and the lifts it helps (overhead pushing and benching).
Anonymous
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN Sun 07 Aug 2011 06:49:00 No. 8693559 Report >>8693532 no, i posted a screen shot of it and someone recognised the strip. i can think of at least 4 or 5 top level rugby players who have been fucked from a spear tackle. there's probably even more. i'm not too worried about it. if no one has outed me yet then i'm probably safe.
Anonymous
>>8693559 Can I ask what would be the worst case scenario of repurcussions if you were identified? I know you used steroids but what could this lead to?
Anonymous
Protip: Keeping good form is never a flexibility issue, you just need to open your fucking knees to let your gut through.
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN Sun 07 Aug 2011 06:53:00 No. 8693603 Report >>8693574 a pain in the ass? i don't play any more. i've been retired because of the re-occurrence of the injury. i couldn't get insured because of it. if i get it sorted out i might be able to play again, but thats a dream right now. im focussing on my coaching now and am finishing my level 3 badge and will be starting my level 4 soon to enable international standard coaching. right now im limited to coaching my development squat+colts and domestically. less problem then it would have, but i still don't like the idea of some of the stranger individuals on 4chan knowing who i am.
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN Sun 07 Aug 2011 06:54:00 No. 8693611 Report >>8693599 >Protip: Keeping good form is never a flexibility issue, you just need to open your fucking knees to let your gut through. protip, you're wrong.
Anonymous
Quoted By:
>>8693603 Oh okay, that makes sense.
hope you make a speedy recovery and thanks for a great thread.
Anonymous
okay so everyone loves the squat, but if you were to substitute the squat for 2 or 3 non-squat exercises, what would they be?
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN Sun 07 Aug 2011 06:56:00 No. 8693629 Report Quoted By:
>>8693618 unilateral box step ups
leg press
snatch
Pops cracks
Quoted By:
>>8693618 scooby says to do leg curls, leg press and play a game of soccer to hit everything squat has to offer
Anonymous
Quoted By:
>>8693611 >>8693611 Hey quad, I've been doing SS for 3 months now and seeing good results so far; but lately (from my last workout I think), I've been having an ache in my back. It's not a big deal, it could be DOMS, but should I be worried?
And I have a feeling I may be doing pendlay rows wrong, too. I have a flat back, with my torso parallel to the floor, and I pull the weight up to my chest, is that wrong?
Anonymous
Quoted By:
I don't understand why people would do atg. people have squat 90 degrees for years
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN Sun 07 Aug 2011 06:59:00 No. 8693662 Report > It's not a big deal, it could be DOMS, but should I be worried? get your back checked by a physio, they'll tell you if its your spine or your muscles. better safe than sorry.>And I have a feeling I may be doing pendlay rows wrong, too. I have a flat back, with my torso parallel to the floor, and I pull the weight up to my chest, is that wrong? if you have a feeling its wrong, it will be wrong. how sure are you that your back is correct? p.s i fucking hate pendlay rows, if you're not super flexible they're a car crash waiting to happen.
Anonymous
>>8693662 >>8693662 Thanks, I think I'm gonna wait for tomorrow to see if the soreness goes away; I've seen it was worse yesterday, but it's beginning to decline. I'm gonna have to go hardcore stringent on form next time to assure that my back's ok.
And as for pendlay rows, what do you suggest I replace that exercise with?
Anonymous
>>8693611 I have never failed to get someone bellow parallel in one session, and it has never been a flexibility issue. The only issue is getting the person to open their knees enough to let their body through, this allows them to keep their back extended.
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN Sun 07 Aug 2011 07:01:00 No. 8693683 Report >>8693662 example of row done wrong
Anonymous
Quoted By:
>>8693502 Seeing that stuff is pretty fucked.
I saw a guy go in for a tackle and in doing so got his tags stuck in the ground too well and got twisted. He had a spiral compound fracture in his leg, with both the bones sticking out of it. Pretty bad too watch, a couple of my friends saw the game here in Australia recently where the hooker got tackled and died from the tackle and got CPR on the field.
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN Sun 07 Aug 2011 07:03:00 No. 8693699 Report >>8693683 correct back posiiton.
>>8693678 depends if you need to emphasise something. something chest supported is my choice.
Anonymous
I would like anybody's opinion on an issue I have. The muscles around one of my shoulder blades is tighter than the other. So whenever I squat, if i were to try to move that tight side, it would be painful, on the other hand, the other elbow moves around freely. Is there a certain position to place my elbows, or do I lack flexibility in a certain area?
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN Sun 07 Aug 2011 07:06:00 No. 8693730 Report >>8693682 >I have never failed to get someone bellow parallel in one session, and it has never been a flexibility issue. The only issue is getting the person to open their knees enough to let their body through, this allows them to keep their back extended. right, so when their adductors are too tight to allow depth with spread knees then what?
these posts are so full of stupid. anyone can drop deep in the squat, that's not the problem, the problem is doing it without hip roation.
>http://www.youtube.com/watch?v=R_jxTc2ITA8 correct deep squat back position, no hip rounding.
>http://www.youtube.com/watch?v=WK7m6I5m6gY just a matter of opening up your knees brah form.
guess which one is less likely to lead to back problems because its actually correct and safe form.
Anonymous
>>8693699 Well, it's on the day with Squats,Military Press, Chinups and Curls.
What do you think I need to emphasize? I want to work more on my chest and obliques, but I still want to stick to the basic SS routine
Anonymous
Quoted By:
Should I rotate my back when I DB row? I've been told that I should keep my back stiff and let my arm do the work but I like to rotate my torso a bit to help get the weight up.
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN Sun 07 Aug 2011 07:08:00 No. 8693749 Report >>8693736 scapula retraction. so anything with higher elbows that make you squeeze your scaps together.
Anonymous
>>8693730 I fucking knew that mendes video was shit form.
also, that dude in white has the most perfect form I have ever seen.
Anonymous
I was figuring I'd squat my max once+ a day and not having any official lower body days except for a clean and SL deadlift day. How would I split the upper body considering these givens? And should I even do SL deadlift? cause I really just want the explosive benefits of the PC.
Anonymous
broseidon !QTehluLZJc
Quad, I was wondering if you could possibly help me. I am having a lot of tightness in my clavicle from benching. my pecs feel fine, it's my actual collar bone. the pain is pretty persistent the following day or two and then after that I'll only notice it if I force myself into awkward positions (i.e. forcing my shoulders down in a sort of reverse shrug or if I'm sleeping on my side with my arm up to my ear.)>thoughts?
quad on the corn, best served dripping in butter
quad on the corn, best served dripping in butter Sun 07 Aug 2011 07:11:00 No. 8693787 Report Quoted By:
quad y dont u use this trip anymore?
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN Sun 07 Aug 2011 07:12:00 No. 8693793 Report >>8693757 asides from back issues, you lose a shit load of power from the squat as you lose tension as the hips reallign. notice mendez has a dead power zone half way up the drive, he slows and almost stops as his erectors rotate his hips back around before he can continue to extend his hips. the chinese lifters don't get this as there's no loss of tension, just pure power from start to finish. they also don't need to bomb and bounce the squat as they don't lose the stored elastic energy as theres no loss of tension as with mendez.
he's strong as fuck and would only get a bigger squat if he'd simply stretch.
quad on the corn, best served dripping in butter
quad on the corn, best served dripping in butter Sun 07 Aug 2011 07:12:00 No. 8693795 Report Quoted By:
>>8693783 DB Bench press.
yay im a quad now.
Anonymous
>>8693730 >implying you can tell if his back is rounding from that angle I have never met anyone with hip abductors that tight that don't allow for their knees to open in a squat. Its just a non-issue. But you have quite a number of sloths in you country, so it could become an issue.
Anonymous
Quoted By:
>>8693749 The only thing I can think of are barbell rows for that lol
Any specific exercises that I can do with a barbell that use scaps?
Anonymous
Quoted By:
>>8693730 >just a matter of opening up your knees brah form. I lol'd. bravo
Anonymous
>>8693793 >>8693793 Hey quad, I was just curious, how much bodyfat % do you think I have, along with any other comments? Yeah, I know, I'm skinny-as-fuck, bulking atm, so far I've gained 8 lbs in a month, and I'm going strong. Working out is exciting as fuck
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN Sun 07 Aug 2011 07:15:00 No. 8693833 Report Quoted By:
>>8693768 >I was figuring I'd squat my max once+ a day pretty sure the studies show you can't do this. given correct training i think 90% of 1rm once a day is achievable and this is what the bulgarian stuff is based around?
someone posted this before. take a looksie.
Anonymous
>>8693829 gyno/10
15%
doyouevenlift/10
Anonymous
Anonymous
Quoted By:
>>8693702 Anybody? Please?
Anonymous
Quoted By:
>>8693842 Damn, is the gyno really that bad? I always thought I could transition it into pecs easier...FFFUUU
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN Sun 07 Aug 2011 07:18:00 No. 8693879 Report >>8693801 whatever. if you can't see the differnce in the lumbar regions between those videos i can't have any useful discussion with you about this and wish you good luck with your squat tutoring in the future.
anyway people i dead and need to sleep, sorry to anyone who's questions didn't get answered, im sure the dude i've just replied to is a fountain of knowledge and can help.
toodle pip xxx
Anonymous
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN
Quadrillion $ man: we can rebuild him. !!VaUhXR7bgYN Sun 07 Aug 2011 07:23:00 No. 8693927 Report >>8693879 >>8693801 i owe yo an apology actually, i copy and pasted the wrong link. my point still stands however.
Anonymous
Quoted By:
>>8693927 except neither of those are examples of "getting your knees out brah" form. they're both examples of how depth is limited by hip/femur interference. mendez is just an example of how someone compensates with low back relaxation for extra depth.
Anonymous
small question. When it comes to ROM on pendlay row, do the elbows have to pass behind the side, or is it enough/ok to go to the side/a little further than the side but nothing like a dip position (trying to make you understand what I mean). Of course, by going just a lil' pass the sides, I can handle more weight, so I guess there's more development, but then again, ROM, as we all know, is important..... thoughts?
Anonymous
>>8693299 my gym doesn't have a GHR platform, will hyperextensions suffice?
Anonymous
Quoted By:
THIS FUCKING THREAD QUAD IS GOD
Anonymous
>>8691548 Stretches VS Foam rolling?
Anonymous
Quoted By:
You still here quad?
Anonymous
Quoted By:
Fucking archive this now
Anonymous
Quoted By:
>mfw best thread in years
Anonymous
Quoted By:
>>8694896 rear delts are recruited when elbows are behind the body, generally. that being said, dont do pendlay rows
>>8695521 need knee flexion
>>8695777 different purposes
Anonymous
I just came. Thank you Quad for the info once again.. you really can't appreciate this sorta insight to body enough.
Wild Turkey !OoIRATEb6o
>>8698662 +1
i feel so stupid reading what quad says
its like you're talking to a god damn doctor or something
total brah
Anonymous
Quoted By:
>>8698678 Indeed. I made the quad stretch image which is posted ITT. I probably make one of this thread too later tonight when I have the will.
Anonymous
>>8692911 What do you think of standing cable crunches? Wenning recommended them in his So You Think You Can Squat? videos.
Anonymous
Quoted By:
I have muscular imbalances for training for 4plate DL. I achieved it, but I'm fucked forever unless I can strengthen my obliques and losen my hip flexors. I have lordosis, tight hamstrings and weak obliques. Also tight right pectus and poor shoulder flexibility. Should I stop DL, Bench, Squat and OHP and just focus on stretching for a month until it can fix the problem?
Anonymous
Quoted By:
>>8698688 Quad would recommend crunches made in a decline bench.
Wild Turkey !OoIRATEb6o
Quoted By:
>>8698688 kroc has a vid where he does them too iirc
Anonymous
Anonymous
Quoted By:
Standing crunches are really good.
Anonymous
Anonymous
How the fuck did a thread titled "ATG squat form" get 250 replies of /fit/ related stuff without any trolling or "lol say goodbye to your knees"? Is summer finally over?
5/3/1 Gorilla Press Guy !!qHCOFo17rox
5/3/1 Gorilla Press Guy !!qHCOFo17rox Sun 07 Aug 2011 19:03:00 No. 8699414 Report >>8699345 Summer ends around 2am GMT every night. You should've been here. This isn't the first time a thread this wonderful has happened.
Anonymous
Quoted By:
>>8699414 >I will never be on at 2AM GMT because I have work at 9AM Anonymous
Squat substitute question. My old gym closed (the only one where I've got a proper rack) and now in this new gym they have the shittiest rack ever. I can't unrack the weight with full tightness because of the bad built of the rack. We got this machines: 45º leg press Hack squat machine Lying leg curl machine 45º back extension bench What's better, leg presses or hack squats? I also do leg curls (was doing this exercise as assistance to my barbell squat). Deadlift starting height of the barbell question. This new gym have the shittiest plates ever, which are pretty small. I think the starting position is pretty low, should I keep doing deadlifts even if the bar is lower than proper height? Should I do rack pulls to keep my spine safe? What's the proper height for a barbell in a deadlift?
Anonymous
Quoted By:
>>8698992 this is awesome!
Anonymous
>>8699491 Do both leg press and hack squats, see which you prefer. Leg press is easier to progress on.
Normal starting height is a regular 45lb plate, if you can go lower without rounding your back then go for it, if not then do rack pulls. Don't take chances with your back.
Anonymous
Quoted By:
>>8699546 >>8699546 The 20kg (45lbs) plates are the shittiest I ever seen, thus why I'm asking. They're smaller than the average plate.
8-1/2" ~ 21.59cm is the standard height, right?
Anonymous
Bump for the squat and dead question.
Anonymous
>>8699746 bumping for you.
Anonymous
Quoted By:
>>8699937 >>8699937 Thanks brah, I'm really concerned about starting lower and fucking my lower back.
Anonymous
Anonymous
Quoted By:
Bumping for the squat substitute and deadlift height questions.
>>8699491 >>8699491 Anonymous
>>8699491 >I can't unrack the weight with full tightness because of the bad built of the rack. I'm sorry but I still can't wrap my mind around this. The fuck?
If you can do the deads with proper lumbar curve, do them. If you can't, go with sumo or rack pulls.
Anonymous
Question . So I have pectus excavatum. Any exorcizes to help correct this?
Anonymous
>>8700318 >>8700318 The rack is so bad built, that it's pretty dificult to unrack a weight properly.
Unracking 135 is pretty dangerous because the rack isn't sturdy and the height of the pins where you rack the bar is retarded.
tl;dr: the rack is a piece of shit, can't squat inside. Should I do legpresses or hack squat machine?
Anonymous
Quoted By:
>>8692177 >Deadlifts save the day! Is there anything deadlifts can't do?
Anonymous
Anonymous
Quoted By:
>>8700353 Almost everyone has it to some extent, just lift weights to fill the gap out as much as possible.
Anonymous