I remember seeing a good squat warm-up for ‘opening up the hips’ I think it may have been on one of Kai Greene’s videos. It’s basically a static stretch in a squat position with toes and knees pointed out at about 45 degrees with palms together in a praying position and elbows pushing your knees into the stretch, forearms parallel to the floor and back straight or as straight as you can get it. These helped me get more used to a deeper squat and the more I did them the more comfortable I was with squatting deeper with heavier loads.
Everybody’s different so this may not work for you.
I have also been doing a few warm-up sets of hamstring curls before squats, nothing major, just enough to get the blood in there which I feel have helped. This is something John Meadows advised among others and he usually knows what he’s talking about.
[quote]BlueCollarTr8n wrote:
Is it uncomfortable right from the start or is there a certain point when you notice it. What spefically do you mean? FTR…I like that your warm-up starts with the bar, where do you go from there?[/quote]
No it usually starts to feel uncomfortable when I Squat below parallel. And well the bar is only 10-20kg. From there I put a plate on each side so its 50kg all together, then i’ll do 1 set with that as a little warm up. Then I double the weight so there is 100kg all together and do sets of 10. Maybe adding 10kg if its a good day.[/quote]
Do you experience pain on all of your sets (including your warm-ups), or just your work sets? If it’s only the last 3 heavy sets I’d suggest doing some smaller weight jumps (more warm-up sets) on your way to your working weight. You don’t have to do 10 reps on all of them, you’re just trying to gradually warm up your body and get it used to the heavier weights.[/quote]
Agreed?
Looks like your work is at 225 lbs.
IMO…warm up should look like this…
45 x 12 x 2
95 x 10 x 1
135 x 6 x 2
185 x 4 x 1
225 x 10 x ?
[/quote]
x2
You could even throw in a set of 1-2 reps with 205 if 185 felt heavy on a given day.
@ Bailey H
you wrote
"If you dont mind me asking out of curiosity why do you think the milk thing is whats wrong with me? "
It was directed to an other poster look at the start of my previous post
" @ kaisermetal sorry i had to close my PC. In your situation my plan A would be avoid All milk products and any protein powder. Do not worry about muscle loss they are way faster to rebuild then the first time building them.
After about 3 months stick with plan A if there are improvements "
Lots of fresh vegetables help anyone be more flexible. It is all about the alkaline factor. Human blood is alkaline. Over 99% of rich(not real poor i mean poors in poor countries) eat too acid it results in osteoporisis and so many pains plus stifness.
All the best!
when you’re at home squat ass to the floor like a sumo, keep your arms inside your knees and hold something like a chair or the couch for balance, and hold that position like when you stretch any other muscle. then relax and do it repeatedly. your hips and ankles will start to loosen up. when you can do this without holding things for balance you’re good. and always, always do 2 or 3 warm ups for squatting. nice ane light.