Wanna get back into weights - advice please

[SpaceMonkey]

^should definitely be able to get those deads up pretty quickly.

 

[Cliffhanger]

Gotta love that testosterone rush after a heavy set even if you're a girl eh Cliffy?

The best feeling was going for a run straight after a tough weights session. Running is that much easier than squats, oh and contrast showers after a tough weights session. Contrast showers always feel great, but after benching above your body weight they feel awesome.

 

[SpaceMonkey]

You're a machine Cliffy, some days climbing the stairs is hard enough after squats, let alone running!

 

[adamkungl]

stairs are my mortal enemy after squats or lunges.

 

[Joker's Wild]

Straight after is usually not that bad for me

The next day once the DOMS has kicked in though....

 

[Cliffhanger]

TBH I'm finding that my body weight leg workouts are killing my legs more, last Friday's leg workout left me with sore glutes for 5 days.

Bulgarian Split Squats, One-Legged Squats, Explosive Squats, One Legged RDLs, Lunges, Side Lunges, Proper Star Jumpers (so you start off in the Sumo Squat position and Land in it) and Bam Bams.

 

[dogslife]

I did my legs session on tuesday and I can barely walk today, must have done it right

 

[abpanther]

The only leg muscle I struggle to get sore on the next day is calves, I just keep upping the weight on my calf raises and still feel hardly any soreness the next day.

Also, I'm really considering swapping lunges for machine leg extensions, I just find lunges frustrating to do and increase weight on.

 

[RHCP]

^should definitely be able to get those deads up pretty quickly.

I agree. Although it's true for all the big lifts, I think the deadlift is the most form dependent in terms of lifting heavy weights. I added 25kg in about two weeks when I learnt proper technique.

Don't worry about soreness ab - it isn't an indicator of a good workout. Progression is.

 

[Snoochies]

Hit a major milestone today. I ditched the Manpon!

Had been a habit that I never ditched.

 

[abpanther]

Ive noticed now that as a result of making sure I break at the hips first with my squats to keep my knees behinf my feet, I think im bending my back a little too far forward when im going down for my squats, anyone else have this problem when they started?

Need to try and keep my back as straight as possible

 

[dogslife]

I don't think you need to keep your knees behind your feet. I just tried doing that to see what it would feel like and the only way I could do it was to bend my back like a motherf**k. Who knows maybe I'm wrong, but it's not the way I've ever done it, and I've never had any issues with my back. Watch the video and you'll see the knees should pretty much line up with your toes

http://www.bodybuilding.com/exercises/detail/view/name/barbell-full-squat

 

[adamkungl]

Knees behind feet? How is that even possible?

 

[SpaceMonkey]

I've never owned a weights belt, should I get one for these compound exercises?

How heavy are you lifting, and are you carrying any injuries? I haven't felt the need to use a belt yet, though I've got a few mates who lift pretty serious numbers that use one.
ALso if you're gonna get a belt get the full powerlifting style belts that are the same thickness the whole way round, not the ones that are narrower in the front as they don't do a lot.

 

[SpaceMonkey]

Ive noticed now that as a result of making sure I break at the hips first with my squats to keep my knees behinf my feet, I think im bending my back a little too far forward when im going down for my squats, anyone else have this problem when they started?

Need to try and keep my back as straight as possible

Yeah I kinda know what you mean. Remember a straight back and an upright back aren't the same thing though, it's cool as long as you're maintaining the arch in your spine.

 

[abpanther]

I meant knees behind my toes

 

[abpanther]

I don't think you need to keep your knees behind your feet. I just tried doing that to see what it would feel like and the only way I could do it was to bend my back like a motherf**k. Who knows maybe I'm wrong, but it's not the way I've ever done it, and I've never had any issues with my back. Watch the video and you'll see the knees should pretty much line up with your toes

http://www.bodybuilding.com/exercises/detail/view/name/barbell-full-squat

What does everyone else think of this video? Seems like he doesnt go down far enough, I have to have my legs mire spread out than that

 

[abpanther]

How heavy are you lifting, and are you carrying any injuries? I haven't felt the need to use a belt yet, though I've got a few mates who lift pretty serious numbers that use one.
ALso if you're gonna get a belt get the full powerlifting style belts that are the same thickness the whole way round, not the ones that are narrower in the front as they don't do a lot.

At the moment im only at 60 kg on the 5x5 format. I have no injuries.

Some when you break to lower for you squat what angle would you say your back is at?

 

[abpanther]

Im starting to get confused now, ive been doing my squats with a wide stance, toes slightly ouy and dropping below the parallel. Seems this is the powerlifting squat which I read doesn't hits the quads as much and instead hits the lower back and hips.

Side what is the best squat technique?

 

[SpaceMonkey]

Im starting to get confused now, ive been doing my squats with a wide stance, toes slightly ouy and dropping below the parallel. Seems this is the powerlifting squat which I read doesn't hits the quads as much and instead hits the lower back and hips.

Side what is the best squat technique?

THat's the technique I use, AFAIK it hits both e quads and the hams/glutes. I feel it in the lower back/glutes a lot but I've also noticed that I've put on a fair bit of size in my quads so doesn't seem to be lacking there!

At the moment im only at 60 kg on the 5x5 format. I have no injuries.

Definitely wouldn't be thinking about a belt for a long while yet- I got up to 147.5 early in the year and I'm still not using a belt.

S

ome when you break to lower for you squat what angle would you say your back is at?

The sets toward the end of this vid show about where you should be at: http://www.youtube.com/watch?v=yha2XAc2qu8&feature=related