How can I improve my ATG squats? They were pretty easy with 185lbs yesterday (like really easy, so I did an extra 2 sets), but my lower back is so tight today and it felt like it was rounding on some of the reps. Do I just need to work on flexibility? What needs to be more flexible, if so?
-
Hey, guest user. Hope you're enjoying NeoGAF! Have you considered registering for an account? Come join us and add your take to the daily discourse.
Fitness |OT4| Squat Booty, Summer Cuts, and Super Swoletrophy
- Thread starter Mr.City
- Start date
- Status
Brolic Gaoler
formerly Alienshogun
Make sure you're not over rounding. Also realize squats are going to work low back to some extent especially if you're getting "up there" in weight.
If it starts becoming a problem back off the weight and/or stop doing below parallel squats.
If it starts becoming a problem back off the weight and/or stop doing below parallel squats.
I don't know why, but I find swimming to be more interesting than running, regardless of location.
Might be because my knees feel absolute pain when I try running.
Spiritreaver
Member
OMG! Welcome back big guy! *brohug*
Silphonica
Banned
I had a similar issue. It's kinda hard to explain but the problem was because I was mentally using my feet too much to push the weight, when I was lowering I visualizing putting all the weight on my feet. Then as I was coming back up I was pushing through my toes.
Now when I unrack the bar I spend about 20 seconds getting into position, feet legs and body. I stand straight, until I feel like i'm standing on my feet as normal. Now mentally when I do the action I just focus on directing my hips, I forget about my feet.
Believe it or not, naturally your body will find it's own way if you focus on your balance as a problem. You need weight on that bar though, for some reason the more weight I put on the bar, the more I learned not to come off my heels. Squatting with an empty bar now kinda throws me off. Start with something small (like 35kg), your body will adapt.
FallingEdge
Member
Look like a beast dood. Beard looks great as do you.
Man, I wish I could grow a beard.
Also, welcome back <3
I'm back bitches!
Update pic. BAM. BEARD
Secondly, two things happened this week. I'll post what I posted to my facebook. GET BLOGGED!
On Tuesday this.
Well, I guess I've finally arrived as a "big lifter" in my gym. After I finished a set of weighted dips the guy next to me yelled the Ronnie Coleman "YEAH BUDDY" at me.
Then on Thursday, this.
After I finished deadlifting today and inbetween romanian deadlift sets a personal trainer at Gold's came over and asked me when I will be deadlifting again because he wanted to work in with me to help him fix his form. Add on top of that when I was doing my last set of deadlifts him and one of the bigger guys(it should be noted I am also one of the bigger guys) in the gym stopped to watch me. I don't want to get all cocky and shit, but after the whole "YEAH BUDDY" thing on Tuesday a guy can start to feel pretty good about himself.
On top of that, I got the final offer and am now employed by the Federal Bureau of Prisons. Awwww YEAH!
Now to catch up on some Spartacus.
Damn, that's awesome. This is a direct result of all your hard work. Impressive!
New years crowd has become progressively worse in the last few weeks, I thought it would get better.
Also I find it very annoying when you have girls that are willing to come into the weights area only to have a bunch of yolos standing around and gawking. No wonder some women don't feel comfortable in the weights area.
Also I find it very annoying when you have girls that are willing to come into the weights area only to have a bunch of yolos standing around and gawking. No wonder some women don't feel comfortable in the weights area.
This.
It has been very noticeable. Dozens of new groups of teenagers fooling around (literally..) in my gym.
I can't remember their faces but I think they don't come back after that one time but new people keep coming all the time, I also thought they'd be gone by now.
Sucks, mine is starting to clear out a bit.
At least your gym has girls. Mine has old ladies in yoga pants.
The most common at mine are teens benching with terrible form. Saw a dude on the incline today move maybe two inches down.
And yes they gawk at women. Now that my fiancé is at a plate squatting she's already had two "I don't think I could do that! Derrrrrr" and "I didn't think you were going to squat that!"
And yes they gawk at women. Now that my fiancé is at a plate squatting she's already had two "I don't think I could do that! Derrrrrr" and "I didn't think you were going to squat that!"
Brolic Gaoler
formerly Alienshogun
Thanks guys!
As long as we're telling stories, I saw a guy doing box squats in the smith machine which I thought was odd, but it might actually be a "thing" not sure. Doesn't really make sense to me since I would think it defeats the purpose of a box squat. I may be way off base though.
Also some other random shit I've never seen before like a dude put the barbell between his legs then reach infront and behind him to grab it, then squat down like that. Also, not sure if this is a "thing."
There's some other shit I can't remember at the moment, but I know I've seen some "new shit" lately that I'm not remembering.
Those are Jefferson Squats, and iirc they are very effective for quads
Brolic Gaoler
formerly Alienshogun
Yep, just youtubed it. See, this is why I don't judge crazy shit I see at the gym anymore, because it might actually be "a thing" no matter how crazy it looks.
Speaking of random shit - some hot latin chic (in yoga pants of course) comes in with her dirtbag boyfriend. Guy must be loaded because he was pale and pretty small.
Anyway, she drags a bench under the smith machine. I'm thinking, okay, maybe she's just going to bench. She gets on her back, puts her legs in the air, and proceeds to start pressing the bar up and down with her legs while still lying down. I guess like an inverted leg press. Most bizarre thing I've seen in quite some time.
Anyway, she drags a bench under the smith machine. I'm thinking, okay, maybe she's just going to bench. She gets on her back, puts her legs in the air, and proceeds to start pressing the bar up and down with her legs while still lying down. I guess like an inverted leg press. Most bizarre thing I've seen in quite some time.
Question: How expensisve is One-on-One training with a Personal Trainer usually? I can get it through university but I wonder if it's a good deal. If I book like 3 sessions, will they be able to make a plan for me that I can follow even if I don't keep booking sessions, or is there some kind of insider-thing going on where they don't actually tell you too much in advance to keep you coming back...? Rates at my university are:
3 sessions $85.00
6 sessions $156.00
9 sessions $225.00
12 sessions $285.00
*1 session = 60mins
3 sessions $85.00
6 sessions $156.00
9 sessions $225.00
12 sessions $285.00
*1 session = 60mins
Negative. Yet, I swore it was her little brother. Until I saw them kissing by the water fountain. Mr. Swagger didn't even lift either. He just threw a 45lb on his back while doing push ups and kissing / making awkward mouth contact with his chain on the way down.
The gym I go to has this:
And look what I found:
Ah, neat. I've only ever seen leg presses stationed on the floor. Like so:
Is there a benefit to the other one?
May I ask why you're wanting a trainer? My best friend is one and quite frankly unless you're really lonely, want someone to workout with, or not entirely sure how to lift weights - it's kinda a waste of money. I'm not saying it won't help you, but having seen how him and his buddies operate, I'd never recommend it.
In my experience, it seems their (including female trainers) entire shtick is to make you into their new best friend. Planting the seed that any progress you make with your body or self esteem is because of -their- training methods.
One guy I called Furious (because he looks like a really built Furious from Boyz in the Hood) started doing it years ago. Right before Furious left, he taught someone his routine. Ever since then, I see at least five people using the Smith Machine as a leg press.
Speaking of leg press, I saw two guys using it today with every 45lb plate within fifty feet of the machine. The guy on the leg press starts doing 1/5 ROM on the machine and screams, "NO PROBLEM BRO."
He then asks his buddy to get on the machine and does an even shorter ROM.
One minute later, the resident big guy who is a clone of Sylvester Stallone tells them they're doing it wrong and to stop before someone gets hurt. Stallone then immediately takes nearly all of the plates off, except for two plates on each side, tells them to do it again, but full ROM and neither of them can barely do it. Stallone just says that it's best to start off at weights you know you can rather than show off to everyone.
Most trainers only need a course or two for a semester to become one. They come in all shapes in sizes and some are more knowledgeable than others. Go to the gym with a friend for a while and see what the trainers have people do before you make a decision.
Speaking of leg press, I saw two guys using it today with every 45lb plate within fifty feet of the machine. The guy on the leg press starts doing 1/5 ROM on the machine and screams, "NO PROBLEM BRO."
He then asks his buddy to get on the machine and does an even shorter ROM.
One minute later, the resident big guy who is a clone of Sylvester Stallone tells them they're doing it wrong and to stop before someone gets hurt. Stallone then immediately takes nearly all of the plates off, except for two plates on each side, tells them to do it again, but full ROM and neither of them can barely do it. Stallone just says that it's best to start off at weights you know you can rather than show off to everyone.
Most trainers only need a course or two for a semester to become one. They come in all shapes in sizes and some are more knowledgeable than others. Go to the gym with a friend for a while and see what the trainers have people do before you make a decision.
Domino Theory
Crystal Dynamics
This is a solid personal trainer and it's cheap, too: http://www.amazon.com/dp/0982522738/?tag=neogaf0e-20
Much of the value of a personal trainer isn't the actual instruction, it's having someone to push you past what you think your limits are.
Ah, neat. I've only ever seen leg presses stationed on the floor. Like so:
Is there a benefit to the other one?
Those are "cheating", since the machine creates an incline for you to lift against you end up sliding the weight instead of lifting it. Causes people to think they can lift a lot more than they actually can. The upright ones wouldn't do that.
But unless you've got some issue with squats or really want to train mostly quads (bodybuilding being a good example) I have no idea why people would use either.
Domino Theory
Crystal Dynamics
That's the thing, these customized training protocols that personal trainers typically give are so out there and unnecessary. You'll be doing 10 sets of some weird leg extension followed by standing on one foot on a bosu ball with a 5 pound dumbbell in the other hand.
Just follow the SS book, or better, the OP of this thread itself. You'll be following a fantastic routine that way, regardless of whether your goal is strength, size, fat loss, endurance, whatever.
What do you want out of your routine?
Homo sapiens or Other?
Depends, what's better?
I figured I'll start following the basic program in the OP and if I feel like it doesn't work, get something more specific for my shoulder/myself.
I've personally never tried to the OP's program, but it bases itself off of Starting Strength. It's a great program for beginners. It's simple enough and focuses on compound lifts such as the bench press and overhead press. Both will increase your muscle strength. No need for bosu balls and if you have a question, the book, the OP, or one of the more experienced guys (alien, mj, petrie, bjb) will help you out no problem.
Interesting. So if you're doing upright leg press with the bar - what's the proper foot positioning on the actual bar? I remember the girl using mostly her heels (I think), but may have only worked that way due the smith machine.
Edit: Nvm. seems most of the other machines have the same platform just inverted.
Maybe you can take a look at this thread:
http://forum.bodybuilding.com/showthread.php?t=115643271
Pick one.
Silphonica
Banned
That should really come from you, fitness is a lifestyle, it's something you[/b] choose to do and if taken seriously and not for show it's something that should follow you throughout your life.
You won't always have someone there to tell you to push harder, so you should be telling yourself that from day one.
However thats just me, I prefer to workout alone. Most people I go to the gym with like to hangout more, spend 3 weeks between sets and showboat. I like to stay focused rather than making stupid jokes about everything we see in the gym.
Oh, and I don't remember who it was (I think FallingEdge), but thank you for recommending Citrulline Malate and Beta-Alanine,
Been on both for about a week now. While it could just be a placebo effect - it does seem to help recovery time and some additional reps here and there mid set. Perhaps a bit more energy (hard to tell exactly with aderall coursing through me).
The unflavored Malate is sour as fuck, though. Without Crystal Light it would probably be undrinkable for me.
Been on both for about a week now. While it could just be a placebo effect - it does seem to help recovery time and some additional reps here and there mid set. Perhaps a bit more energy (hard to tell exactly with aderall coursing through me).
The unflavored Malate is sour as fuck, though. Without Crystal Light it would probably be undrinkable for me.
Nah I don't do press while working legs. Was just curious. I look at like hack squats. Seems kinda pointless after an actual squat + leg curls and/or extensions. I did recently add seated calf raises, though. Doesn't seem to do all that much.
Eh, this kinda sounds like b.s. A lot of people don't know what it means to "word hard" in the gym. To them, simply showing up is enough. Having someone push you throughout a workout, at least when you're a beginner, can be beneficial. And it's certainly not an indictment of your commitment to fitness.
Citrulline will definitely make you feel the "pump" more, since its main role is to vasodilate. You'll know when beta-alanine kicks in because your face gets warm and tingly if you take a good amount. Too much is uncomfortable. It's defnitely good for making you crank out a couple more reps though. I like both, just be aware that citrullin will make your veins bigger (at least for a while), which some people don't like but in my experience females dig weiny forearms
. Good for bloodflow to your junk too!As for taste I just throw back a 1/2 to a whole tsp of each and gulp it down with water.
*high five*
I was happy with my squats today. Had the only trainer that does heavy compounds form check me and he said it looked really good
---
Been on beta and citrulline for a week. Definitely felt more energized today but could be a placebo. I've been taking 3 servings of beta a day (at around 2g each) and two of cittruline (5g each). The cittruline taste like a sour patch kid to me.
Citrulline will definitely make you feel the "pump" more, since its main role is to vasodilate. You'll know when beta-alanine kicks in because your face gets warm and tingly if you take a good amount. Too much is uncomfortable. It's defnitely good for making you crank out a couple more reps though. I like both, just be aware that citrullin will make your veins bigger (at least for a while), which some people don't like but in my experience females dig weiny forearms
As for taste I just throw back a 1/2 to a whole tsp of each and gulp it down with water.
Indeed. I know some guys look forward to it, but I hate Paraseenthisa. I noted before it would linger post-workout for me in the past. Doesn't seem to be an issue currently.
Do you know how much you're taking of each? I do a scoop (3.2g) of BA and 2 scoops (4gs) of Malate pre-workout mixed together. Though I recall FallingEdge saying he takes it throughout the day.
I have rather flat feet. Imagine running barefoot would not be kind to my knees.
Damn that's like double the CM I'm taking lol
Silphonica
Banned
Like I said it's a lifestyle choice, and people learn to work hard in the gym by setting themselves a goal and measuring how much they've progressed.
I'm still very much beginner but even during my first week and first month etc etc I spent a lot of time mentally preparing myself for the next session. Sounds weird, but by the time I made it to the gym I was ready to push myself to reach my next target. I know what I want to do, where I want to go and for the most part which steps I need to take. In the long-run, I honestly believe thats what it should be like for everyone in the gym, not to the same extent, but self motivation at least - because its a lifestyle choice for you.
In my short 5 months in the gym, I've seen less value in personal trainers as a whole. Not that they aren't useful, because they are - but the ones who are the ones who know exactly what the fuck their talking about, and their a minuscule minority.
MrToughPants
Brian Burke punched my mom
1350g/3lbs of pasta
(penne, spicey cayenne red pepper sauces and beef all smothered in marble cheese)
nomnomnomnom
Been lazy because of work and school. Lifted once in about two weeks now and first time doing chest in a month yesterdday, I'm surprised I've kept any strength...still swoletoffee.
(penne, spicey cayenne red pepper sauces and beef all smothered in marble cheese)
nomnomnomnom
Been lazy because of work and school. Lifted once in about two weeks now and first time doing chest in a month yesterdday, I'm surprised I've kept any strength...still swoletoffee.
- Status