* The 2011 Gym Rats Thread *

Morba · 10 Jan 2011 at 13:53

MoNkeE said:
How do people rate front squats? Never done them before, so tempted to give it a try. Are there any tips or important facts I should be aware of........?

Love them. Do them.

Clipsey · 10 Jan 2011 at 13:56

MoNkeE said:
How do people rate front squats? Never done them before, so tempted to give it a try. Are there any tips or important facts I should be aware of........?

They are awesome, if you can do front, back & overhead squats per week you will sorted!!

burtie · 10 Jan 2011 at 13:57

MoNkeE said:
How do people rate front squats? Never done them before, so tempted to give it a try. Are there any tips or important facts I should be aware of........?

I love front squats, have a look at some videos on youtube as some people hold the bar different than others. I feel they hit my legs more then back ones

Morba · 10 Jan 2011 at 14:00

burtieb1 said:
I love front squats, have a look at some videos on youtube as some people hold the bar different than others. I feel they hit my legs more then back ones

Yep, they target the quads more than the back squats, but you can't use as much weight.

MoNkeE · 10 Jan 2011 at 14:43

Wow, pretty good consensus then! Think I'll give them a go tonight, start with the bar and see if I can get it to 60 - 70kg over 5 sets......! If that doesn't feel enough, I'll just cain myself on the ol' leg press, then do some calf work........

Djdom56 · 10 Jan 2011 at 15:04

I absolutely hate front squats although they are amazing

. I need to improve my form a bit, I'm treating them like back squat and leaning forwards too much, must remember to sit back into them.

We had a bit of a scare on Friday, this guy was doing squats and he got to the bottom of the rep, starting the drive up and cried out in pain and dropped the bar. Thankfully he'd asked for spots cause he was going to failure so the caught it but he could move his back for a few minutes and was in a lot of pain. In the past 8 months about 5-6 people have herniated disks and have been out for a while so this gave us all a scare. We think it was just muscular and as he calmed down he could gently move his back again. Doesn't make a happy time

p4radox · 10 Jan 2011 at 15:13

For developing raw strength I'd much rather do a back squat. More weight = more strength. That's not to say front squats are useless, but I think normal squats are a much more useful excercise for most people.

Buffman · 10 Jan 2011 at 15:19

Did some front squats today for my leg session (damn powerrack being used for benching.... Otherwise I'd have done back squats)
Looked like:
1x8-60kg
2x5-80kg
1x2.5-90kg (should have had the third here but dropped it, if I didnt do the above ^^ I'd prob. have it)
then went for 1x105kg but didnt have it (previous pb 100kg)
1x8-70kg

Not bad while on a cut.

Dj_Jestar · 10 Jan 2011 at 15:54

I can't do front squats

I just physically cannot hold the bar in front of my neck without it pressing hard against my apple. If I hold it further forward it's not on my shoulders/chest and purely on my arms/hands.

Psycho Sonny · 10 Jan 2011 at 15:59

my bench press has seriously stalled.

i think it may be due to lack of back exercises. so whats the best for working out your back?

already doing deadlifts. going to incorporate lat pull downs and barbell rows. can you think of anything else? bare in mind i have a power rack, lat pulley attachment, bench and dumbells.

i cant do pull ups (weak wrists and arms combined with excess weight).

Buffman · 10 Jan 2011 at 16:00

I was doing cross grip. I've started practising clean grip but it seems to cut off circulation to my head and give me a purple face.

Morba · 10 Jan 2011 at 16:05

Psycho Sonny said:
my bench press has seriously stalled.

i think it may be due to lack of back exercises. so whats the best for working out your back?

already doing deadlifts. going to incorporate lat pull downs and barbell rows. can you think of anything else? bare in mind i have a power rack, lat pulley attachment, bench and dumbells.

i cant do pull ups (weak wrists and arms combined with excess weight).

Pendlay rows, almost the direct opposite of the bench movement.
That and some good old lat pull downs.

Freefaller · 10 Jan 2011 at 16:13

Morba said:
Yep, they target the quads more than the back squats, but you can't use as much weight.

They have more core stablising involvement too - which is also handy. Furthermore, they keep you more upright.

Overhead squats are also very very good, for form, stretching hip flexors, and help improve glute and lower spine flexibility.

Freefaller · 10 Jan 2011 at 16:15

Morba said:
Pendlay rows, almost the direct opposite of the bench movement.
That and some good old lat pull downs.

I'd say chins and BORs (or Pendlay, but you need to get the form spot on).

Chins are an oft' over looked exercise.

Strong lats and back are vital for bench IMO - though I don't do heavy bench anymore, 100kg is as far as I'm going now, just not interested in it.

Morba · 10 Jan 2011 at 16:23

Yeah chins would be good, but he can't do them due to dodgy wrists

Freefaller · 10 Jan 2011 at 16:35

Morba said:
Yeah chins would be good, but he can't do them due to dodgy wrists

Even using a rope or a V-grip? You can get chin hooks takes all the load off the wrists. It's a shame as a it's a good forearm and grip improver too.

crunchman · 10 Jan 2011 at 16:45

Morba said:
Love them. Do them.

Very much ^

Did my first front squat yesterday in 3 months, forgotten how much I heart them, tighten your core like a mofo and get your calves to touch your ass !

Freefaller · 10 Jan 2011 at 16:47

kenmare said:
If it's not to much trouble, would you mind terribly giving me a sample day of what a person should be aiming at eating? Someone wanting to see gains not hindered by food.

6'1"+, 75Kg.

Thanks

There are plenty of calculators out there which will help give you a rough idea of the amount of calories. Best thing to do is to get a metabolism test done by a pro - they are a little dear (£40+) but are quite thorough and gives you a pretty good idea of where you are.

Or you could do it the way I did over the years... trial and error!

Just add more food, keep a rough count of the macros/calories you're taking in, and see how your body changes. Bear in mind the more muscle mass you have the more calories you will use just by being alive.

I can't pluck a diet out of the air really, and stating what I eat won't help you really as I weigh 25kg more than you (though am around the same height). I eat a high fat, high protein, medium carb diet, with some dairy too, taking in about 3-3.5k cals at the moment - more maintenance rather than anything.

Psycho Sonny · 10 Jan 2011 at 16:59

Freefaller said:
I'd say chins and BORs (or Pendlay, but you need to get the form spot on).

Chins are an oft' over looked exercise.

Strong lats and back are vital for bench IMO - though I don't do heavy bench anymore, 100kg is as far as I'm going now, just not interested in it.

my wrists are extremely weak, and its not something which can be improved greatly.

im going to focus on my arms and my back, as well as my legs. then in a months time go back and include chest and shoulders. hopefully with the extra focus on my back, my bench should start to increase again.

getting my workout routine nailed down has been a real pain. stronglifts 5x5 is good for increasing strength, but not so good for muscle mass. the 2 are related, but i feel there are a lot better for gaining muscle over strength. so im going to start mixing it up, so i get both strength and muscle, rather than just strength.

Freefaller · 10 Jan 2011 at 17:04

Sorry if I missed it, but is there a reason why your wrists are so weak?

*** The 2011 Gym Rats Thread ***

* The 2011 Gym Rats Thread *