* The 2011 Gym Rats Thread *

Skillmister · 5 Dec 2011 at 20:31

icecold said:
Stretch your glutes and anterior hip/quads and see how that feels.

Leave your lower back alone for a few days and just have a couple of beach days in the gym (no lower body, not even machines), and stretch/foam roll/lacrosse ball the bits I mentioned for a few minutes every day. Also, search youtube for "walking spiderman" you might need to add "stretch" or "mobilisation" in there too to get relevant results.

Been doing all that for a week, haven't touched lower body once since monday. Stretches give some relief for a bit but not long. It's like a mixture of doms and the feeling straight after a set of deads. I'll give that a look

icecold · 5 Dec 2011 at 20:42

I wouldn't actually stretch your lower back, a bit of soft tissue work is ok though.

Tight glutes could be taking up some slack in your posterior chain causing you to compensate with lumbar spine extension.

Tight anterior hip/quads could be forcing you into lordosis (check in the mirror).

You might need to go back to basics temporarily and reteach your lower back/core how to work. Hopefully this isn't the case, but it isn't the end of the world. Also try pallof presses and properly done planks.

Skillmister · 5 Dec 2011 at 20:48

I have anterior pelvic tilt (that the same as lordosis?) Been working on it for ages and it has improved but still needs a fair bit of work.

icecold · 5 Dec 2011 at 21:22

Makes sense. Not the same thing as lordosis, but they can be associated. Planks + loosening up your anterior hip will help address that, and should begin to pull you out of any lordosis.

JamesU2005 · 5 Dec 2011 at 21:25

Anyone give me a spot of advice.

I'm doing dumbbell flat and incline chest presses, and finding that one arm/side of me gives up before the other.

So I could carry on pushing with one arm for a few more reps (if I wanted to, I don't), but the other just can't continue.

It's my right side that gives up first, which is the hand I write with and presume should be stronger!

Is this common? What should I do?

Steedie · 5 Dec 2011 at 21:38

Just keep at it, it will soon balance itself out. Like you say it's very common. My left arm was much weaker to start with, got tired faster, but it eventually evened out without doing anything different for it

Messiah Khan · 5 Dec 2011 at 22:48

I have now nearly hit my gain target. I was 76.5Kg in April, and have just about 1kg to go before I hit 90Kg, so will hopefully hit that before new year. I then want to go on a cut.

Do you guys recommend coming off the Creatine for a cut? Do I also carry on with my normal weights routine (Dorian Yates based one) but add in some HIIT cardio for most rapid fat loss?

fire_munki · 5 Dec 2011 at 22:51

70kg dead lifts done again, working on improving my form before I up the weight.
Also managed to lengths of the prowler with a total weight of 110kg.
Quite pleased with tonight's fun.

PAz · 6 Dec 2011 at 08:10

icecold, quick thanks bud, my ham/glute problems have eased off with the hockey ball and streching pointers. Cheers

Delvis · 6 Dec 2011 at 09:06

Skillmister said:
Why is it i can screw my back up on reasonably light DLs with decent form, yet the morons in the gym lifting 3x what they should be with a back shaped like a C get away with it

Never nice when your back goes

...

As has already been said, get some ball work on it (which you have been doing I think) It's just a matter of time sadly man.

Delvis · 6 Dec 2011 at 09:18

FAO Icecold - And LiE and everyone else

It was legs again yesterday, so I lowered the weight, and did 3x8 after warming up with the bat and then some...Really tried to stick my bum out this time

Didn't work much though

Last week:

This week:

I just think i'm too lanky for proper squat form

....

LiE · 6 Dec 2011 at 10:47

Form looks good Delvis. Question is, are you driving with the correct muscles? On such a low weight I'd expect to see you powering through with the glutes, but to me it doesn't look like that's happening.

The first rep of the 2nd video you knees collapse, make sure you form them out all the time. Some of the other reps I can see some knee wobble too.

Steedie · 6 Dec 2011 at 10:51

Form looks good but when you come up, sometimes it just doesn't look "right", can't explain it

Tell you something that helped me to start with, and Rob showed me. Put two plates, the smallest possible (in my case 1.25kg) where your feet are positioned. And put your heels on those. It helps your feet stay completely still during the movement, and stops your heels coming off the ground. Helped me form greatly

Delvis · 6 Dec 2011 at 11:05

LiE said:
Form looks good Delvis. Question is, are you driving with the correct muscles? On such a low weight I'd expect to see you powering through with the glutes, but to me it doesn't look like that's happening.

The first rep of the 2nd video you knees collapse, make sure you form them out all the time. Some of the other reps I can see some knee wobble too.

I believe I am, I try and squeeze my glutes anyway...But yes, the knee's collapsing is me forgetting to keep pressure on them, just a case of practice I guess.

Things felt better, it might just be me over thinking. (Keep back tight, keep knees out, drive with the glutes etc etc)

Is there a way you 'activate' your glutes? So they definitely get used? As I might be struggling there

Steedie said:
Form looks good but when you come up, sometimes it just doesn't look "right", can't explain it

Tell you something that helped me to start with, and Rob showed me. Put two plates, the smallest possible (in my case 1.25kg) where your feet are positioned. And put your heels on those. It helps your feet stay completely still during the movement, and stops your heels coming off the ground. Helped me form greatly

Hmm...Will try buddy, So i'm putting it under my heals? Not my toes?
I tend to find it's my toes that lift if anything, hell, on the second set I stepped backwards I leaned back so far!

Many thanks all, I felt like I was doing things differently, so it's good to know there has been some change.

So, are my knees okay in those videos? With regards to not being not straight enough?

Steedie · 6 Dec 2011 at 12:35

Yeah put them under your heels

Freefaller · 6 Dec 2011 at 12:37

Yay for DOMS!

Until I move...

LiE · 6 Dec 2011 at 12:37

Practice with no bar or anything and if the glutes are being used to full effect it should feel like you are about to take off with so much power.

Here is a video I just did so you can see. Notice the power of the glutes causing the snapping action. (best watched in 720p

)

Delvis · 6 Dec 2011 at 13:03

Thank you for clarifying Steedie.

And cheers LiE....Damn you and your physique though

...

So basically clench my butt? I'll give it a go tonight, seems simple enough

Thanks again buddy!

Delvis · 6 Dec 2011 at 13:04

Freefaller said:
Yay for DOMS!

Until I move...

Moving is the best part

LiE · 6 Dec 2011 at 13:07

Delvis said:
Thank you for clarifying Steedie.

And cheers LiE....Damn you and your physique though ...

So basically clench my butt? I'll give it a go tonight, seems simple enough

Thanks again buddy!

It's all in the butt

*** The 2011 Gym Rats Thread ***

* The 2011 Gym Rats Thread *