February Q and A thread
Replies
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I believe I squat high-bar (high = next to neck, low = a couple inches lower, right?). I know I can't twist my shoulders back far enough to do any behind-the-head shoulder work, so I limit my squat bar placement to where it's comfortable for my shoulders to still grasp, which I believe means high bar.
As I understand it, high = more quad dominant, where low = bringing hams/glutes more even, right? I have really strong quads compared to my hams, so going high feels natural to me after doing it for several years, and considering I can squat 2x BW for reps w/o breaking a sweat I think I do them fine. Could I maybe squat heavier by going low? Perhaps, but it'd require a re-training period, assuming my shoulders even cooperate.
Stronger quads than hams probably also explains why my squat and deadlift numbers are nearly identical.0 -
Anyone doing low bar that has a jacked up shoulders, like past rotator cuff tear and some impingement problems therefore mobility?
You got me curious to attempt again, been years.0 -
Anyone doing low bar that has a jacked up shoulders, like past rotator cuff tear and some impingement problems therefore mobility?
You got me curious to attempt again, been years.
I had rotator cuff and labrum repair surgery. Took about a year of dedicated rehab but I'm back to low bar squatting.0 -
I believe I squat high-bar (high = next to neck, low = a couple inches lower, right?). I know I can't twist my shoulders back far enough to do any behind-the-head shoulder work, so I limit my squat bar placement to where it's comfortable for my shoulders to still grasp, which I believe means high bar.
As I understand it, high = more quad dominant, where low = bringing hams/glutes more even, right? I have really strong quads compared to my hams, so going high feels natural to me after doing it for several years, and considering I can squat 2x BW for reps w/o breaking a sweat I think I do them fine. Could I maybe squat heavier by going low? Perhaps, but it'd require a re-training period, assuming my shoulders even cooperate.
Stronger quads than hams probably also explains why my squat and deadlift numbers are nearly identical.
https://www.youtube.com/watch?v=yQuCi2h_kNI
This is a good explanation.1 -
StephieWillcox wrote: »How would I decide if I was quad dominant and go about correcting this? In particular I'm talking about squatting with quad dominance (or possibly lack of glute activation, or maybe quads are my weakest link. I have no clue but something is going on)
Casually bumping my own question - however looking at that video that @psulemon just posted it's fairly obvious that I'm squatting high bar as my pause squat bottom position looks identical to that one on the left. So my question may be completely redudant. I'm having less glute/hammy involvement because of how I squat.0 -
StephieWillcox wrote: »StephieWillcox wrote: »How would I decide if I was quad dominant and go about correcting this? In particular I'm talking about squatting with quad dominance (or possibly lack of glute activation, or maybe quads are my weakest link. I have no clue but something is going on)
Casually bumping my own question - however looking at that video that @pseulemon just posted it's fairly obvious that I'm squatting high bar as my pause squat bottom position looks identical to that one on the left. So my question may be completely redudant. I'm having less glute/hammy involvement because of how I squat.
Incorporating daily glute activation can help, and as they get stronger they are more likely to assist in your squat.. but keep in mind while squats work the glutes, they are not as glute or hammy dominant as other exercises. Some people are more quad dominant in their squat no matter what they try or how strong they get, so you may need to incorporate other exercises to focus on your glutes and hammies (hip thrusts, deadlifts, etc) if that is your goal of course.0 -
Regarding the dominance issue I'm not sure it's something that needs to be corrected necessarily.
You can look at joint angles and general squat mechanics to get some clue as to which muscles may be working harder -- for example someone with greater forward knee travel and a much more upright torso is likely using more quad and less posterior chain in the squat.
Someone who pitches forward when the squat gets tough could be attempting to incorporate more posterior chain into the lift if they are strongest in that position.
What's the motive behind asking the question?0 -
Regarding the dominance issue I'm not sure it's something that needs to be corrected necessarily.
You can look at joint angles and general squat mechanics to get some clue as to which muscles may be working harder -- for example someone with greater forward knee travel and a much more upright torso is likely using more quad and less posterior chain in the squat.
Someone who pitches forward when the squat gets tough could be attempting to incorporate more posterior chain into the lift if they are strongest in that position.
What's the motive behind asking the question?
I guess I'm feeling quite unbalanced. I barely ever feel my glutes/hams working whereas my quads are pretty much permanently feeling worked.
I feel like that is ultimately affecting how much I can squat, and getting some other muscles involved would help me out!
However, as sardelsa mentions, I'm probably looking at this the wrong way. I should be switching my accessories to work on glutes/hams, and letting my squat be what it is0 -
StephieWillcox wrote: »Regarding the dominance issue I'm not sure it's something that needs to be corrected necessarily.
You can look at joint angles and general squat mechanics to get some clue as to which muscles may be working harder -- for example someone with greater forward knee travel and a much more upright torso is likely using more quad and less posterior chain in the squat.
Someone who pitches forward when the squat gets tough could be attempting to incorporate more posterior chain into the lift if they are strongest in that position.
What's the motive behind asking the question?
I guess I'm feeling quite unbalanced. I barely ever feel my glutes/hams working whereas my quads are pretty much permanently feeling worked.
I feel like that is ultimately affecting how much I can squat, and getting some other muscles involved would help me out!
However, as sardelsa mentions, I'm probably looking at this the wrong way. I should be switching my accessories to work on glutes/hams, and letting my squat be what it is
What program are you on and how many days per week are you squatting?
Has your squat gone up in the past 4 to 6 months?0 -
StephieWillcox wrote: »Regarding the dominance issue I'm not sure it's something that needs to be corrected necessarily.
You can look at joint angles and general squat mechanics to get some clue as to which muscles may be working harder -- for example someone with greater forward knee travel and a much more upright torso is likely using more quad and less posterior chain in the squat.
Someone who pitches forward when the squat gets tough could be attempting to incorporate more posterior chain into the lift if they are strongest in that position.
What's the motive behind asking the question?
I guess I'm feeling quite unbalanced. I barely ever feel my glutes/hams working whereas my quads are pretty much permanently feeling worked.
I feel like that is ultimately affecting how much I can squat, and getting some other muscles involved would help me out!
However, as sardelsa mentions, I'm probably looking at this the wrong way. I should be switching my accessories to work on glutes/hams, and letting my squat be what it is
What program are you on and how many days per week are you squatting?
Has your squat gone up in the past 4 to 6 months?
Candito linear progression - two squat days per week. First is 3x6 and second is pause squat 6x4 2 days later.
Yes, squat has improved (slowly) but finding it extremely difficult to get past 75kg. Pause squat has massively improved.0 -
StephieWillcox wrote: »However, as sardelsa mentions, I'm probably looking at this the wrong way. I should be switching my accessories to work on glutes/hams, and letting my squat be what it is
This would be my suggestion. All forms of squat are quad dominant, but high-bar even more so (and front squat and SSB squat even more so than that). Just do more posterior work like deadlift variants if you're concerned about balance.0 -
Great discussion, why I'll keep SLDL with DL.
Hand going to sleep attempting low-bar because of something being pinched, other elbow going that direction too, just tells me this isn't a matter of stretching mobility. Much like one ankle bottoms out before the other, I'll just keep the form that allows doing something good.0 -
Yep, definitely a high-bar squatter.0
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Great discussion, why I'll keep SLDL with DL.
Hand going to sleep attempting low-bar because of something being pinched, other elbow going that direction too, just tells me this isn't a matter of stretching mobility. Much like one ankle bottoms out before the other, I'll just keep the form that allows doing something good.
Side note, have you played with grip width? There's a reason why a lot of people have wide grips. VERY wide grips (like touching the collars). It can make upper back tightness a bit more difficult but it is a lot more forgiving on the shoulders.
Specialty curved bars like the duffalo bar can be very useful for things like this as well.
Not that I'm trying to convince anyone to join the low-bar mafia, I'm just trying to illustrate options.1 -
Going very much wider then narrow does lose my shelf and the slide starts.
But not so bad with high bar, I like the quad focus anyway, and not going for max I can squat in general like for power lifting, but for that quad focus.
When I come out of winter lifting, the biking and running up hills is so much easier.
Well, except for the loss of aerobic capacity over the winter, but it sure builds up fast when muscles are ready and willing.
I've not even heard of that bar, have to look it up, sounds interesting.
And hey, who knows who else is lurking that this was exactly what they needed to hear - options.
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My goal is to lose weight and retain as much LBM as possible.
My stats:
41yo, female, 5'10", started at 208 beginning of January, currently 194. So in 6 weeks I lost 14lbs.
My workout routine:
weights 3 times/week - All Pro's beginner routine, details found here
http://forum.bodybuilding.com/showthread.php?t=4195843
Squats 67lbs
Bench Presses 45
Bent-Over Rows 60
Overhead Barbell Presses 24
Stiff-Legged Deadlifts 80
Barbell Curls 24
Bridge 44
and cardio 3 times/week - walk/run
I started at 1450 calories a day, but kept increasing. Now at 1750(131g carbs, 78g fat, 131g protein).
Here are my questions: am I losing weight too fast? should I increase my intake to slow it down?
Am I doing everything right?
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My goal is to lose weight and retain as much LBM as possible.
My stats:
41yo, female, 5'10", started at 208 beginning of January, currently 194. So in 6 weeks I lost 14lbs.
My workout routine:
weights 3 times/week - All Pro's beginner routine, details found here
http://forum.bodybuilding.com/showthread.php?t=4195843
Squats 67lbs
Bench Presses 45
Bent-Over Rows 60
Overhead Barbell Presses 24
Stiff-Legged Deadlifts 80
Barbell Curls 24
Bridge 44
and cardio 3 times/week - walk/run
I started at 1450 calories a day, but kept increasing. Now at 1750(131g carbs, 78g fat, 131g protein).
Here are my questions: am I losing weight too fast? should I increase my intake to slow it down?
Am I doing everything right?
How are you feeling so far and how is your gym performance?
I would consider a slight reduction in fat in favor of increased protein. Not mandatory but I would speculate the potential for better results in skeletal muscle.0 -
My goal is to lose weight and retain as much LBM as possible.
My stats:
41yo, female, 5'10", started at 208 beginning of January, currently 194. So in 6 weeks I lost 14lbs.
My workout routine:
weights 3 times/week - All Pro's beginner routine, details found here
http://forum.bodybuilding.com/showthread.php?t=4195843
Squats 67lbs
Bench Presses 45
Bent-Over Rows 60
Overhead Barbell Presses 24
Stiff-Legged Deadlifts 80
Barbell Curls 24
Bridge 44
and cardio 3 times/week - walk/run
I started at 1450 calories a day, but kept increasing. Now at 1750(131g carbs, 78g fat, 131g protein).
Here are my questions: am I losing weight too fast? should I increase my intake to slow it down?
Am I doing everything right?
How are you feeling so far and how is your gym performance?
I would consider a slight reduction in fat in favor of increased protein. Not mandatory but I would speculate the potential for better results in skeletal muscle.
I have been doing weights for 5 weeks and so far so good, I finish all my sets.
I picked up running after 2 years and have progress as well. After workouts I feel really tired, but it's normal, right? (I workout after work)
I will lower the fat(from 40% to 35), it will be hard
I love nuts and sunflower seeds. 0 -
I'd love to hear some opinions on these comments I've read concerning bench press and rows. I read if you can't complete a push up don't bench press- just work on push ups first and if you can't do a complete pull up/ chin up don't bother with rows- achieve pull up/chin up first. The rationale was bench press could be dangerous if you're not strong enough. Also, if you don't have the strength to do a pull up you might not be activating the correct muscles during rows.
I'm doing strong lifts and wondering if I should switch out rows for assisted pull up machine.0 -
FragileMoonDreamer wrote: »I'd love to hear some opinions on these comments I've read concerning bench press and rows. I read if you can't complete a push up don't bench press- just work on push ups first and if you can't do a complete pull up/ chin up don't bother with rows- achieve pull up/chin up first. The rationale was bench press could be dangerous if you're not strong enough. Also, if you don't have the strength to do a pull up you might not be activating the correct muscles during rows.
I'm doing strong lifts and wondering if I should switch out rows for assisted pull up machine.
I disagree with those claims generally speaking.1 -
At least pushups/bench are in the same plane of motion, while pullups and rows are at right angles to each other. I'd say doing rows instead of pullups isn't going to hurt you, but why not do both? If you can't do a true pullup you can always do an assisted pullup or a controlled decline where you use a step to get to the top position and then resist gravity as long as you can.2
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At least pushups/bench are in the same plane of motion, while pullups and rows are at right angles to each other. I'd say doing rows instead of pullups isn't going to hurt you, but why not do both? If you can't do a true pullup you can always do an assisted pullup or a controlled decline where you use a step to get to the top position and then resist gravity as long as you can.
Someone beat me to it. Yeah, seriously, work those pull-up concentrics, and you'll be tugging your body up in no time. I went from not be able to do one last summer, to now easily hitting 5-6 sets of 14-18, depending upon grip used. I'm also 27 pounds heavier than I was then.2 -
I would also like to add, that if you struggle with pull ups, you can do a few variations until you are strong enough to do them. I started with resistance bands. There are also negative pull ups or even assisted.1
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FragileMoonDreamer wrote: »I'd love to hear some opinions on these comments I've read concerning bench press and rows. I read if you can't complete a push up don't bench press- just work on push ups first and if you can't do a complete pull up/ chin up don't bother with rows- achieve pull up/chin up first. The rationale was bench press could be dangerous if you're not strong enough. Also, if you don't have the strength to do a pull up you might not be activating the correct muscles during rows.
I'm doing strong lifts and wondering if I should switch out rows for assisted pull up machine.
Regarding bench press/push-ups. With push-ups, you end up pressing (if able to do from toes, it's a little less from knees) about 2/3 of your body weight. As an example, if you weigh 150 lb, a push-up requires you to press somewhere around 100 lb. With bench press, you can use much less - a standard Olympic barbell weighs ~45 lb. You could also use a non-standard barbell or dumbbells in order to press even less weight. This would allow you to work on your pressing movements at a weight that you can do.
Others have already handled the pulling exercises.2 -
Gallowmere1984 wrote: »At least pushups/bench are in the same plane of motion, while pullups and rows are at right angles to each other. I'd say doing rows instead of pullups isn't going to hurt you, but why not do both? If you can't do a true pullup you can always do an assisted pullup or a controlled decline where you use a step to get to the top position and then resist gravity as long as you can.
Someone beat me to it. Yeah, seriously, work those pull-up concentrics, and you'll be tugging your body up in no time. I went from not be able to do one last summer, to now easily hitting 5-6 sets of 14-18, depending upon grip used. I'm also 27 pounds heavier than I was then.
Meant to say eccentric, not concentric. My phone is incredibly stupid at times, for being such an intelligent piece of tech.0 -
_benjammin wrote: »Anyone doing low bar that has a jacked up shoulders, like past rotator cuff tear and some impingement problems therefore mobility?
You got me curious to attempt again, been years.
I had rotator cuff and labrum repair surgery. Took about a year of dedicated rehab but I'm back to low bar squatting.
Oh this is my world right now
Transitioning to low bar because of form with the high bar (long femurs, get too much of a lean forward). My shoulders do NOT want to play. Long hx of small shoulder/ rotator cuff issues but recent investigations seem to point to overly tight pecs affecting the shoulder blades and thus muscles of the upper back. But yes, the low bar really does affect my ability to grip the bar in a low bar position. But, I'm working on it. Really hoping that over time this gets better.0 -
A regular pushup has you pushing something like 65% of bodyweight. That can be significant weight for somebody who is just starting to lift. A beginner's lifting program could have you successfully lifting way below that level to start. I definitely wouldn't wait for the pushup.1
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What's your opinion of The Strength Athlete free intermediate program (http://thestrengthathlete.com/freebies/), in the following conditions?
37 yo F, still consider myself a beginner, have been lifting 1.25 years. Not genetically gifted towards gaining muscle but willing to fight the good fight. Not currently interested in competing, but interested in making progress on compound lifts as I find it interesting/motivating/beneficial for health and aesthetics.
Not sure if relevant, but I also like to keep up with cardio 3x/week.
I know I'm probably not the lifter Bryce Lewis thought about when he sat down and designed the program, but there isn't too much written for lousy middle-aged female wannabe powerlifters 0 -
So after 7 weeks, I retested my 1RM (so far only on DL; OHP & bench tomorrow, squat on Friday). But I went from a 1RM of 235 --> 300 lbs (and I feel I could do a bit more, but didn't want to push it on my deload week). Hoping this improves my bro stats.3 -
From my Facebook post, @SideSteel mentioned he'd be curious how long my once-per-week sessions could continue to generate results. Guess we'll not see the final answer as my work schedule has shifted again (geez, yet again) to allow me to hit the gym a little more often (amazing how much easier that is when you're not working 75-hr work weeks). But here's what happened for that month of doing 1/wk:
Five weeks of Wendler 1/wk, order of lifts bench-squat-OHP-DL:
Wk# - Final Rep Goal - Final Rep Results (B/S/O/D)
1 - 5+ - 8/8/11/10
2 - 3+ - 7/10/10/10
3 - 1+ - 4/5/5/5
4 - 5+ - 9/10/9/10
5 - 3+ - 5/10/7/7
At first glance, from week 2 to week 5 my reps dropped significantly, but then I look at the fact the last time I benched 230 I did 4 reps, this time I did 5 and might have done 6 but opted to stop for safety sake, so that's still going up.3
This discussion has been closed.