*** The 2011 Gym Rats Thread ***

[Ultra_Extreme]

It doesn't take that much time to work on form, maybe doing some of the mobilization can take a while if you are missing some angles but that's all good. I hate being so inflexible. My friend started at my gym 6 months ago and I made sure he had the correct understanding of form from the start. He is making great progress is deadlifting/squatting over 100kg now for 8+ reps.

I seriously need to do something about my squat form i cant improve my weights at all i just dont get the 'feel' of the movement, feels almost like im lifting with my back, mind muscle connection with my legs is awful.

Got any handy links to help me out? Looking at your lifts/ratios my squat is way out

EDIT just seen the rippetoe ones you linked will have a look

 

[Ultra_Extreme]

Frustratingly for me that rippetoe video just tells me im doing it right ffs apparently its SUPPOSED to feel like your lower back is doing the lift i thought it was just my back dominance.

 

[Delvis]

Frustratingly for me that rippetoe video just tells me im doing it right ffs apparently its SUPPOSED to feel like your lower back is doing the lift i thought it was just my back dominance.

I'm having issues with squat strength as well to be honest, may look at making a plan to improve this...

Stupid thing is I squat and deadlift every weak, work my glutes and hams, and i'm still naff. Even work my quads seperately

 

[Deception]

Frustratingly for me that rippetoe video just tells me im doing it right ffs apparently its SUPPOSED to feel like your lower back is doing the lift i thought it was just my back dominance.

I don't know if this helps too, but its worth a shot. Stronglifts Squat

 

[LiE]

The main things I focus on when squatting are pushing my knees out on the way down, this sets me up better to push when I'm in the hole. The power comes from the glutes driving the hips forward, similar to a deadlift.

 

[Delvis]

The main things I focus on when squatting are pushing my knees out on the way down, this sets me up better to push when I'm in the hole. The power comes from the glutes driving the hips forward, similar to a deadlift.

I just find it completely different though, it's weird..I can deadlift 30kg+ than I can squat, unless thats normal..I mean theres going to be some leeway naturally.

 

[Pigeon_Killer]

I just find it completely different though, it's weird..I can deadlift 30kg+ than I can squat, unless thats normal..I mean theres going to be some leeway naturally.

That's normal. Most people can deadlift more than they can squat, except me

 

[Freefaller]

Form is important primarily for prevention of injury, however, it's also key for activation of the correct muscles, getting the form wrong and you start to compensate for the incorrect movements, which can lead to uneven development, strains, and skeletal issues long term.

Deadlifting more than you squat is normal, deads should be the highest weight in the "big 3". People who can bench more than they can squat or deadlift deserve a kick in the balls.

 

[MoNkeE]

Run LiE, run whilst you still can

 

[LiE]

FF I hear you bicep curl more than you squat

 

[Pigeon_Killer]

FF I hear you bicep curl more than you squat

 

[Delvis]

Form is important primarily for prevention of injury, however, it's also key for activation of the correct muscles, getting the form wrong and you start to compensate for the incorrect movements, which can lead to uneven development, strains, and skeletal issues long term.

Deadlifting more than you squat is normal, deads should be the highest weight in the "big 3". People who can bench more than they can squat or deadlift deserve a kick in the balls.

Cheers dude, i'm still finding my squat gernally naff mind

 

[Freefaller]

FF I hear you bicep curl more than you squat

You of all people should know not to believe "lies"

Imagine that though, 200kg bicep curl! lol!

Bitch.

 

[icecold]

I am going to wear my flame proof jacket for this one, but keep in mind this is more a question as appose to a statement.

It seems a lot of you spend an awful lot of time practising and practising form on deadlifts/squats Yes they are probably the most important exercise, in terms of getting solid gains.

I know my form on these are far, far from perfect and could improve but would not go to the extent of spending so much time of getting this art down to a tee. There are far too many exercises to consider.

The point I am really trying to get across and as stated this is more a question than my opinion, surely a slight variation in the form (as above with the arched back and alignment for posture) would this make a significant impact in terms of gain, and reducing injury = significantly?

Excuse the bullet points I'm rushing, but couldn't resist this

- correct form vastly reduces injury risk
- it's far easier to correct form when you're lifting light weights than heavy
- promotes better muscle activation (i.e. actually using your glutes), and thus better development
- in time allows you to lift more weight
- better functional strength development, and better carry over into sports
- promotes better and stronger posture

I seriously need to do something about my squat form i cant improve my weights at all i just dont get the 'feel' of the movement, feels almost like im lifting with my back, mind muscle connection with my legs is awful.

Got any handy links to help me out? Looking at your lifts/ratios my squat is way out

EDIT just seen the rippetoe ones you linked will have a look

Post a video of your squat mate.

I actually don't particularly like Rippetoe's videos....

Here's what I put together for my American football team:

Squat tutorial videos. This was a nightmare to put together because 99% of youtube explains it wrong, so there are lots of videos to look through


Key points:
- never bend your back. Always maintain neutral spine with a slight arch in your lower back. Chest up belly out.
- push your knees out sideways as hard as you can at all times
- sit back, so stick your arse out as far as you can
- get your hips to be at least as low as your knees at the bottom position
- turn your feet out slightly

http://www.youtube.com/watch?v=5_UjunJj-dw for bar position

http://www.youtube.com/watch?v=xNGnxRxCWPo
http://www.youtube.com/watch?v=edmMGoVIBW8
http://www.youtube.com/watch?v=qVNMMJnotnQ
http://www.youtube.com/watch?v=sm1OYuX0-sI
http://www.youtube.com/watch?v=jUka0l0BFf8


Box squatting
http://www.youtube.com/watch?v=EkF9QD7oCIA
http://www.youtube.com/watch?v=c6cgnxY8ld4
http://www.youtube.com/watch?v=Q36wb3PgTQ4
http://www.youtube.com/watch?v=LBxYSAxxajc
http://www.youtube.com/watch?v=LzlsAmFJNaU

http://www.youtube.com/watch?v=EZJggvrbuR4

 

[Deception]

Decided to do some complexes this morning (tend to do them fasted on the mornings I go gym after work). Only to end up trapping a nerve under my shoulder blade! I swear my body does this on purpose to get outa the hard work later

 

[Delvis]

I'll look at those videos later icecold, thank you for posting them.

My shoulder is ACHING like hell today, stupid thing, even warmed it up!

 

[Shadowness]

Chaps, I have a question but I didnt really want to start a new thread just for this.

I try to cycle to work as often as I can (didn't today as it was ****ing down ), which is 15 miles, and I do push pretty hard, trying to average at least 18-19mph.

I also try to go to the gym (weights) as often as I can too.

My question is, if I go to the gym one evening (tend to go around 8pm) is it bad to cycle to work the next day? ie. bad for recovery etc?

Or does the answer to that depend on what I want to get out of my cardio/weight exercises?

Cheers

 

[Pigeon_Killer]

It might take your legs a while longer to recover, assuming you'll be working them at the gym, but they'll adapt within a week or two. Legs can take a lot of punishment compared to other body parts so as long as you don't hit them very hard every workout you'll be fine.

Edit: Based on how much you cycle I wouldn't even bother going to the gym unless you plan on using weights tbh.

 

[Shadowness]

At the gym, I don't do many lower body weights purely because they get a pretty decent workout on my ride to/from work!

I only do weights at the gym anyway, apart from a warm-up on the rower or running machine.

 

[Pigeon_Killer]

What's your goal from going to the gym? Lose weight or gain strength and muscle?