adivce?Accessory exercises/squats/quad/dominance
MinnesotaManimal
Posts: 642 Member
I have been doing strong lifts 5x5 for about 7 months, the last 3 months I reset to bar because I had so many issues with form. I got up to 180 lbs on my squats, but have realized in the last week that my form is still really bad on any squat weight =/> than 165 lbs (my current body weight coincidently). A tip from a few good mfp friends led me to watch a series of videos called "so you think you can squat". And I perfectly match his description and examples of having dominant quads/weak hams and hips (probably from my massive amounts of run training leading up to my 30 mile run a few weeks ago). And also a weak core.
The gentleman in the video stated that if you have weaknesses such as these, simply squatting more will not effectively fix these weak areas that you need to do some sort of accessory lifts in order to balance the pendulum.
My questions-
How much accessory work should one do?
Should it be done after my 5x5 work out when my dominant muscles are fatigued?
On the in-between days?
Should I drop to 5x5 2 days a week and only do accessory lifts on the 3rd day?
Due to limited equipment, I might have to resort to cable machines for some accessory work, unless somebody has some good alternatives.
Thanks!!!
The gentleman in the video stated that if you have weaknesses such as these, simply squatting more will not effectively fix these weak areas that you need to do some sort of accessory lifts in order to balance the pendulum.
My questions-
How much accessory work should one do?
Should it be done after my 5x5 work out when my dominant muscles are fatigued?
On the in-between days?
Should I drop to 5x5 2 days a week and only do accessory lifts on the 3rd day?
Due to limited equipment, I might have to resort to cable machines for some accessory work, unless somebody has some good alternatives.
Thanks!!!
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Replies
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I have been doing strong lifts 5x5 for about 7 months, the last 3 months I reset to bar because I had so many issues with form. I got up to 180 lbs on my squats, but have realized in the last week that my form is still really bad on any squat weight =/> than 165 lbs (my current body weight coincidently). A tip from a few good mfp friends led me to watch a series of videos called "so you think you can squat". And I perfectly match his description and examples of having dominant quads/weak hams and hips (probably from my massive amounts of run training leading up to my 30 mile run a few weeks ago). And also a weak core.
The gentleman in the video stated that if you have weaknesses such as these, simply squatting more will not effectively fix these weak areas that you need to do some sort of accessory lifts in order to balance the pendulum.
My questions-
How much accessory work should one do?
Should it be done after my 5x5 work out when my dominant muscles are fatigued?
On the in-between days?
Should I drop to 5x5 2 days a week and only do accessory lifts on the 3rd day?
Due to limited equipment, I might have to resort to cable machines for some accessory work, unless somebody has some good alternatives.
Thanks!!!
Not sure about timing of adding in accessory work. But I would highly recommend Stiff Legged Deadlifts to strengthen Core (lower back) and hamstrings. Hopefully someone will chime in with when/how to fit this work in.0 -
What erickirb said.
Stiff Legged Deads, Good mornings,Hamstring Curls, Pull Thrus, Sled Dragging, etc would all work for bringing up your hamstrings.
Throw a few sets in after your 5x5 days.
Or if you can fit it in during the week, have small extra workouts focusing on your weak points.0 -
Awesome, thankyou both. I will learn me some new lifts and see if I can get my squats moving again. :-)0
