I bulked and just got fat.
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It's taken me about a year to build muscle that has resulted in redefining what my body looks like. I never did heavy lifting or went into a surfit to bulk. I have ended up about 3lb above my original goal weight, but I have also ended up 2 sizes less than my original goal.
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lucygoesrawr wrote: »Yes, I do - I just don't understand what's going on, how can my maintenance go up by several hundred calories? I've only put on about 4 lbs since I started, which doesn't seem enough to make that sort of difference.
Same reason people lose in spurts -- neither weight loss nor weight gain is linear. Quite possibly some of your early gain was due to getting more glycogen stored in the muscles (you said you went from tired and rundown to feeling better when you upped your calories -- a sign that your body wasn't having to suck from a dry well any more).0 -
Okay - thank you for the advice. I'll try adding 100 calories.
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lucygoesrawr wrote: »Yes, I do - I just don't understand what's going on, how can my maintenance go up by several hundred calories? I've only put on about 4 lbs since I started, which doesn't seem enough to make that sort of difference.
you gained four pounds, so maintenance and gain level increases..
when I started bulking I was gaining on about 2800 a day and now I am up to 3150 a day and still gaining about .5 pound a week...0 -
Would anyone be willing to look at a video of me squatting? I've just been told they're not deep enough but my husband says it's the angle (he's a lot taller than me). I've not stalled once since my initial post. ...Please? I'll PM the link. It's embarrassing enough without the whole forum being able to see.0
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Are you squatting to parallel or below?0
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I'm trying to go below parallel. My husband watches, and thought I was, but he has always said it's difficult to tell. But now I've been accused of doing half squats!
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lucygoesrawr wrote: »I'm trying to go below parallel. My husband watches, and thought I was, but he has always said it's difficult to tell. But now I've been accused of doing half squats!
As long as your hips break parallel and your lower back doesn't go into flexion, then it's probably fine. If the tops of your thighs end up parallel to the ground, then your hips have broken parallel.
A good-form squat for you is not going to look like a good-form squat for someone else due to hip differences, bone lengths, etc. As long as the basics (no lower back rounding, no valgus collapse, upper back tight, hips breaking parallel, etc) are right and you're not getting hurt (and getting stronger), then it's fine.
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post the video and we will take a look.0
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Post up- and we'll take a look- a straight level side view is best- and if you can swing it- a straight back view or straight on to be able to watch for knee cave in or not.
None of this angled looking down (if your husband is tall and filming) or off to the side sort of to the front of you.
perpendicular- and straight on from the front or back.0 -
Thanks guys. These are the only two videos I have at the moment. The first was taken in response to a request for a video because I was getting really bad headaches when I started to valsalva. It is, unfortunately, taken from my husband's height - he's 6'1, and I'm 5'1. The other video was just taken for us to look at to check my depth, so it only shows my lower body and isn't fantastic quality. When I squat tommorow we'll take another video. We can do one from the back, and my husband might be able to take one from the side like the first but with the phone lower down.
I just don't get why people on this other forum have been mocking me. At no point did I boast about how great my squats were, or anything.
Also, I know my knees wobble in the second. I'm having trouble controlling that as the weight increases.
Video 1:
https://www.youtube.com/watch?v=QOIVw9v5lhk&feature=youtu.be
Video 2:
https://www.youtube.com/watch?v=hRb3woNNrfA&feature=youtu.be
(Freeze-frame attached from the second)
Sorry about my previous post not making much sense, by the way. I had been rather upset.
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^ if your knees are caving in (wobbling) then you need to lower the weight and work with the lower weight until you can hit almost perfect form at that weight.
secondly - you appear to be doing a slight good morning when you come up. you need to keep your chest higher through the whole movement.0 -
^ if your knees are caving in (wobbling) then you need to lower the weight and work with the lower weight until you can hit almost perfect form at that weight.
secondly - you appear to be doing a slight good morning when you come up. you need to keep your chest higher through the whole movement.
My solution to this was to actively think "tits up"0 -
Your first two squats in the second video broke parallel fine...third not so much. You need to work at forcing your knees out so they aren't trying to cave so much, and I agree with ndj1979 in that it looks like you may want to deload a bit -- that's what's causing the form issues towards the end of your sets.0
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I will add that your depth looks fine…
you just need to work on keeping chest up and keeping knees from caving in .
your really want to think of forcing your knees OUT on way up ….0 -
I will add that your depth looks fine…
you just need to work on keeping chest up and keeping knees from caving in .
your really want to think of forcing your knees OUT on way up ….
yes
yes and
yes
you're looking at the floor- try raising your eyes to like- where the floor meets the wall- so not UP at the ceiling- but not down at the floor- and really concentrated on flatting out the spine through your skull- this will help with TITS UP.
knees out- just keep working on that- it's something that's actually generated through turn out in the hip all the way to the ankle.
(stand w/ your feet together parallel- close your eyes- squeeze your *kitten* hceeks- you should feel your legs kind of spiral out and away from the center. That feeling is one you want with deads and squats. And will help keep the knees out.)
Also can use a stretchy band around the knees while you squat- not a super stiff band- and not for heavy a## squats- but it helps bring awareness and strength your ability to keep them wide.
but honestly- not bad. not bad at all.
But the angles/proximity still suck on those videos LOL( sorry)0 -
Just seconding what's been said, the knee I can see is caving in so you need to deload till you've got it perfect. Get your hubby to shout 'knees out' at you - worked for my mum.
Depth looked fine.
Edit: as part of your warm up, try sitting in the bottom of the squat, pushing your knees out with your elbows - loosens the hips a bit.0 -
Thanks so much, all of you.
hill8570 - Okay, if the third wasn't deep enough I need to be more consistant. Thanks.
I'm so relieved they're not all too shallow. Will try pointing my chest at the wall tommorow. I think I've been putting my chest lower down in an attempt to keep my head down.
As for my knees, the second video was taken a couple of sessions before the first, and that set was particularly difficult, so I think the knee wobbling has improved a little since then (but if it's visible in the other video too, then I suppose it hasn't). I'll try and focus on driving them out more tommorow - do you guys mind I post another video then (with better angles - sorry about that)? If I can't do it, I'll deload - but I would like to see if just focusing on it a lot more will help.
JoRocka -
Actually, that does feel kind of different from the way I've been trying to push my knees out. Can't explain how though. Might be that I'm doing it weirdly because of the hypermobility? I don't know anything about anatomy though. Without the weight, I can get my knees out ridiculously far though. It just gets really difficult under weight. That's normal, isn't it?(stand w/ your feet together parallel- close your eyes- squeeze your ***** hceeks- you should feel your legs kind of spiral out and away from the center. That feeling is one you want with deads and squats. And will help keep the knees out.)
3laine75 -
Haha... I don't react well to being shouted at (or talked to) during lifting - I either shout back ("knees out!" "**** OFF!") or completely blank it out. I actually got through an entire set of deadlifts with my back rounded once with my husband shouting to stop (apparantly), but didn't hear a thing...Get your hubby to shout 'knees out' at you - worked for my mum.
Also, thanks for the tip about stretching, but it's not a flexibility issue.
You're all awesome. Thanks for cheering me up 0 -
yes, please feel free to post another one …
I would suggest dropping down ten pounds and see if you can do four sets at five reps with out knees caving in…..if yes, then you can move the weight up five pounds and repeat and see if knees do not cave..
there is no shame with going down in weight …the one thing you have to learn with squats is that ego needs to be checked at the door ….:)0 -
In regards to doing four sets of five - I think that would mess with the programming a bit, since I'm supposed to do five sets of three. But I did take 4kg off.
I think my knees look better, but they're still wobbling a bit. Not sure about the depth (I felt like it was deeper, but it really doesn't look it), neither was my husband (but he says he's just confused about it all now and doesn't know how to tell any more - and I'm biased and feel like a failure). Thinking about repeating the weight next session.
Also, I kept forgetting to focus on keeping my chest up - can't seem to remember it all at once.
So what do you all think? We did a back angle this time as well. Hope the videos are at least a little better this time.
These are the 1st, 2nd, 4th and 5th sets:
https://www.youtube.com/watch?v=kYk04VOUvh4&feature=youtu.be
https://www.youtube.com/watch?v=eUj_H6MSFts&feature=youtu.be
https://www.youtube.com/watch?v=4rNLxZInts8&feature=youtu.be
https://www.youtube.com/watch?v=V5H4dJl3N7o&feature=youtu.be
Thank you again for the help.0 -
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Just a short reply as I'm in the middle of something - these are (at least supposed to be) low-bar.0
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MrM27 -
Thanks for the reply.
I'm not quite sure what you mean about the bar being unsteady? I did unrack it a bit to the side for at least one set (I rely on my husband to tell me if the position of the bar is correct - can't really tell otherwise; he was busy with the camera) - so it was a bit lopsided, though can't say I noticed it moving, if that's what you mean.
When you suggest taking all the weight off, do you realise that that's about 28kg on the bar (from 32kg previously)? The bar only weighs about 20kg. That's quite a deload, and I'm not sure how necessary it is? I do warm ups with the bar before my work sets though (and increments from there). I do appreciate the advice - that just seems a bit extreme? It took several months to get to this point. Also, I feel the bar would be too far below the threshold at which the problems start happening, so I wouldn't be able to correct them.
In regards to the hip drive - I know Was too busy focusing on everything else and I just...forgot.
As for my knees - they weren't any better at all? I'll keep trying. Won't add any weight next session.
Did you think they were deep enough (I know the knees are more of a problem, mind you)?0 -
if your programming calls for 5x3 then I would suggest deloading the weight until you find a weight that you are comfortable with ..then when you can hit 5x3 with almost perfect form on all sets, bump the weight up 5#….
have not had a chance to look at your new videos yet but I am sure that MrM's advice is solid...0 -
lucygoesrawr wrote: »MrM27 -
Thanks for the reply.
I'm not quite sure what you mean about the bar being unsteady? I did unrack it a bit to the side for at least one set (I rely on my husband to tell me if the position of the bar is correct - can't really tell otherwise; he was busy with the camera) - so it was a bit lopsided, though can't say I noticed it moving, if that's what you mean.
When you suggest taking all the weight off, do you realise that that's about 28kg on the bar (from 32kg previously)? The bar only weighs about 20kg. That's quite a deload, and I'm not sure how necessary it is? I do warm ups with the bar before my work sets though (and increments from there). I do appreciate the advice - that just seems a bit extreme? It took several months to get to this point. Also, I feel the bar would be too far below the threshold at which the problems start happening, so I wouldn't be able to correct them.
In regards to the hip drive - I know Was too busy focusing on everything else and I just...forgot.
As for my knees - they weren't any better at all? I'll keep trying. Won't add any weight next session.
Did you think they were deep enough (I know the knees are more of a problem, mind you)?
Almost as soon as you change direction and start coming up, your knees move inward. I'm not sure if you're doing something with your knees to help you get back up, but they should be more stable than that.
That said, knee position is definitely better than before. Initially they were collapsed in for the entire squat and weren't tracking over your toes. Definitely an improvement but you still need a little bit of work on the knees.0 -
Just to chime in, I see a few things, which the guys have already mentioned:
1) you need much tighter bracing in the thoracic region. "Chest up" is a useful cue IF it gets you to tighten the upper back. If not, then you could try imagining engaging your lats by pulling the bar down into your traps and pulling your elbows in towards your body. If you do it right, Your whole upper back will be solid and that will translate to your lower back being solid.
2) The other issue is you are driving up from the hole with your knees (possibly following on from the looseness in the upper back effecting stuff further down the chain). Stay tight, engage your glutes and drive upward from the hips. You'll know it when it's right, it'll feel like you're accelerating the bar up on the way out of the hole.
I agree with stripping the weight off and trying to nail it so that you have a near vertical bar path centred over the midfoot and that multiple reps over multiple sets look the same. Then your mechanics will be solid and will form a solid foundation for adding weight and building strength.
Putting too much weight too soon on a bad squat pattern just means all the wrong things end up doing the work and you end up eventually injured. Get the pattern right and you'll progress faster even though it feels like you're taking ages to get anywhere. There really are no shortcuts with this stuff.0 -
HMS (and EDS) will affect muscular stability and balance because joint function is "looser". Along with the great squat advice you are getting - because of your condition - you will need to work on stabilizer exercises a lot more than the regular lifter.
Consider working on one legged squats (without weight) - Bulgarian and pistol, lunges as exercise that while strengthen stabilizers and help the knee region. Exercise ball, etc.
In your video one can see/guess at some erector spinae weakness - consider back extensions, holding cobra pose, captain's chair, etc. to start to address that.
Make sure stabilizer exercises are part of your standard auxiliary lift program.
(In fact - a proper program would have focused on stabilizers/balance work for 4-6 weeks prior to weight work for someone with HMS)0 -
Just to chime in, I see a few things, which the guys have already mentioned:
1) you need much tighter bracing in the thoracic region. "Chest up" is a useful cue IF it gets you to tighten the upper back. If not, then you could try imagining engaging your lats by pulling the bar down into your traps and pulling your elbows in towards your body. If you do it right, Your whole upper back will be solid and that will translate to your lower back being solid.
2) The other issue is you are driving up from the hole with your knees (possibly following on from the looseness in the upper back effecting stuff further down the chain). Stay tight, engage your glutes and drive upward from the hips. You'll know it when it's right, it'll feel like you're accelerating the bar up on the way out of the hole.
I agree with stripping the weight off and trying to nail it so that you have a near vertical bar path centred over the midfoot and that multiple reps over multiple sets look the same. Then your mechanics will be solid and will form a solid foundation for adding weight and building strength.
Putting too much weight too soon on a bad squat pattern just means all the wrong things end up doing the work and you end up eventually injured. Get the pattern right and you'll progress faster even though it feels like you're taking ages to get anywhere. There really are no shortcuts with this stuff.
to point two - I cue that someone once told me was to think like you are going to F the air... 0 -
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Just to chime in, I see a few things, which the guys have already mentioned:
1) you need much tighter bracing in the thoracic region. "Chest up" is a useful cue IF it gets you to tighten the upper back. If not, then you could try imagining engaging your lats by pulling the bar down into your traps and pulling your elbows in towards your body. If you do it right, Your whole upper back will be solid and that will translate to your lower back being solid.
2) The other issue is you are driving up from the hole with your knees (possibly following on from the looseness in the upper back effecting stuff further down the chain). Stay tight, engage your glutes and drive upward from the hips. You'll know it when it's right, it'll feel like you're accelerating the bar up on the way out of the hole.
I agree with stripping the weight off and trying to nail it so that you have a near vertical bar path centred over the midfoot and that multiple reps over multiple sets look the same. Then your mechanics will be solid and will form a solid foundation for adding weight and building strength.
Putting too much weight too soon on a bad squat pattern just means all the wrong things end up doing the work and you end up eventually injured. Get the pattern right and you'll progress faster even though it feels like you're taking ages to get anywhere. There really are no shortcuts with this stuff.
to point two - I cue that someone once told me was to think like you are going to F the air...
Whatever gets you out of the hole....
Uhmmm...0
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