Wanna get back into weights - advice please

[abpanther]

Thanks for all the advice everyone.

I got my gym membership yesterday, written out my routine including plenty of compound stuff, bought my vollies, order my WPI, starting tomorrow, locked and loaded!!

 

[redvscotty]

Have a look at Biologic Labs (you'll have to google it, I'm such a newbie I can't even link it for you. And also read Damon Hayhows blog at Lab Aundry.

I trained there for 6 months. Twice a week. 1 to 1.5 hours a session. No other training or "cardio". I ate their diet and I pretty much stopped drinking. I went from 103 kgs and 34% body fat to 96 kg's and 19% bodyfat in that time. Totally changed the way I looked and felt. It's hardcore, but it works. I remember after a big session of deadlifts, breaking a PB etc Damon says to me "Not bad. There's only a couple girls we train who could lift that." And he was right. You want to gain strength, build muscle and lose fat - Biologic Labs are seriously the way to go. I have no interest in the business, I am just a big fan.

There is one in Brisbane and Damon just moved to Melbourne and has opened one down there. They have a totally different approach, seriously.

I have heard this place is phenomenal from a different forum as well!

The one in Brisbane is pretty much on the opposite side of the RNA showgrounds to the RBH.

 

[abpanther]

A mate of mine has been doing research and is doing a workout with minimal exercises (lat pull downs, leg press, bench press and deadlifts) , he reckons it's enough and he holds each rep up/down for 10 secs before releasing.

Anyone else do a similar technique per rep? Never heard of that before

 

[Joker's Wild]

10 sec at the top and bottom? Weird

I usually use the 1sec up, 3sec down method. Puts more load on you muscles

 

[adamkungl]

I have no issue with squatting in runners...mind you im only squatting about 100kg, I don't know when it starts to affect your balance

 

[The European Polynesian]

I have no issue with squatting in runners...mind you im only squatting about 100kg, I don't know when it starts to affect your balance

It won't affect your balance if that's what you're used to, but if you slapped on some hard sole shoes with the same heel you'd probably notice a bit more power.

I do my back squats in chucks and fronts in bare feet with a 1" mat under my heel.

 

[abpanther]

Can I ask a question about squats.

Ive never done them before, ive been researching and the advice is to bring the weight down where your thighs go past the horizontal, yet they also say to keep feet at shoulder width and toes slightly pointing out. Ive tried it and I cant seem to go past the horizontal without having my feet wider apart and toes pointing out almost 45 degrees.

Just wanted to see what everyone else does and get some advice

 

[Cliffhanger]

Shoulder width apart and your arse should be just an inch or two of the ground at the bottom of the movement, however you have to ensure your knees don't go past your toes and your back remains straight.

Not letting your thighs go past the horizontal are what I refer to as wuss squats.

 

[abpanther]

Shoulder width apart and your arse should be just an inch or two of the ground at the bottom of the movement, however you have to ensure your knees don't go past your toes and your back remains straight.

Not letting your thighs go past the horizontal are what I refer to as wuss squats.

What direction do your toes point?

I dunno, I just tried doing that at home with no weight and I lose my balance, does the weight stabilise you?

 

[GuardDog]

What direction do your toes point?

I dunno, I just tried doing that at home with no weight and I lose my balance, does the weight stabilise you?

stand with feet slightly shoulder width apart,point ur left foot @ 1000, right foot @ 1400,break at the hips 1st then instantly spring ur knees out and lower ur @rse to the point ur hammies are touching ur calves
whenn u can stretch ur hip flexors,glutes and hammies as it will help u get deep in squats

 

[Cliffhanger]

What direction do your toes point?

I dunno, I just tried doing that at home with no weight and I lose my balance, does the weight stabilise you?

I find the weight does stabilise you, my toes always point straight ahead and I always look straight ahead.

 

[The European Polynesian]

If you're trying to keep your knees from going over your toes but losing your balance it would be because you're not breaking at your hips. The first movement is pushing your arse back not bending the knees.

How you should squat though depends on what you want to get out of it. Knees over toes isn't a big deal as everyone used to think it was. If you look at oly lifters they try and get there knees over as much as possible to keep their torso upright. Powerlifters keep knee track to a minimum so they don't have to squat as low to get their hips below their knee to make the lift legal. A good squat for your average person (which some powerlifting based coaches call an "athletic squat") would be something in between this, with a well balanced load between the quads and the hammies/glutes. This would be a medium stance, medium bar position (not sitting on the top of your spine but slightly lower on your traps) and knees stay out but might track slightly over the toes. You should be squatting as deep as your flexibility allows. Look up squatrx on youtube for a good indepth guide.

 

[GuardDog]

If you're trying to keep your knees from going over your toes but losing your balance it would be because you're not breaking at your hips. The first movement is pushing your arse back not bending the knees.

How you should squat though depends on what you want to get out of it. Knees over toes isn't a big deal as everyone used to think it was. If you look at oly lifters they try and get there knees over as much as possible to keep their torso upright. Powerlifters keep knee track to a minimum so they don't have to squat as low to get their hips below their knee to make the lift legal. A good squat for your average person (which some powerlifting based coaches call an "athletic squat") would be something in between this, with a well balanced load between the quads and the hammies/glutes. This would be a medium stance, medium bar position (not sitting on the top of your spine but slightly lower on your traps) and knees stay out but might track slightly over the toes. You should be squatting as deep as your flexibility allows. Look up squatrx on youtube for a good indepth guide.

this is so true, my knees apparently go over my toes a bit as long as my hammy touches my calves its all good in the hood

 

[Thomas]

Jesus. If I get my hammies to touch my calves I won't be able to get up again. Even without weights.

 

[GuardDog]

Jesus. If I get my hammies to touch my calves I won't be able to get up again. Even without weights.

Thomas it doesnt have to be the whole hammy just the part close to the back of the knee,stretching on non lifting days of the hip flexors,glutes and hammies will be a big help to get good depth of the squat

 

[Thomas]

Yeah, I try and get as low as I can. I am old and decrepit though. I've only recently started getting into squats. I really enjoy them and am getting PB's nearly every time I lift. For now.

 

[The European Polynesian]

Going for a PB front squat today. Will report back shortly.

 

[Thomas]

Gah. Front squats. I can't do them. They feel weird.

 

[GuardDog]

Yeah, I try and get as low as I can. I am old and decrepit though. I've only recently started getting into squats. I really enjoy them and am getting PB's nearly every time I lift. For now.

thats the important part at least you do them unlike a lot of young bulls at gyms that just work their upper bodies,being 40 y.o. i am one of the older members and i'll keep squating even if i have to drop the weight by 60% cause at the end of the day its not what u lift but how u lift

 

[The European Polynesian]

Did 190, no belt. I reckon I'm good for 220+ when I learn to hold my position with the heavy weights. 190 was a bit of a shock, most I have had on the bar before was 170.