[quote]waylanderxx wrote:
Google DeFranco’s agile 8 and do that warmup at least every time you hit legs.[/quote]
And this.
Agile 8 is great.
Try this pre squat session:
10 front leg swings and 10 side leg swings/leg and sit in prayer squat for 30 seconds pushing your knees out with your elbows. You’re also trying to stay as upright as possible.
Hip and groin tightness has been something that’s plagued me in the past but the agile 8 + ^ this has remedied the problem for the most part.
From what I’ve read/skimmed, I’ll offer the following:
“Sounds” to me like you are at a raw beginner level, and basically have a strength issue overall. I wouldn’t worry about squatting…just go with some beginner type programs involving mostly machines and introduce some dumbbells into the mix. Circuit training. Spend some time on isolation exercises.
I wouldn’t have a beginner do lunges. I might have them doing “box” squats (Bodyweight) with a chair.
I wouldnt even have a raw beginnger do the leg press. Just some extensions, curls, BW stepups, back raises. For flexibility I’d only consider hip rotations, and BW deep squats for stretching.
Regardless. I think you’re a beginner (again possibly) and you need to train accordingly. It’s possible your “movement” is rather poor and your “motion” in your lifts including balance, leveraging, position, etc needs improvement.
For what its worth…
Post a video. For what its worth, it sounds like you’re dealing with a stability/mobility problem and your form probably needs work.
[quote]Hold Up wrote:
From what I’ve read/skimmed, I’ll offer the following:
“Sounds” to me like you are at a raw beginner level, and basically have a strength issue overall. I wouldn’t worry about squatting…just go with some beginner type programs involving mostly machines and introduce some dumbbells into the mix. Circuit training. Spend some time on isolation exercises.
I wouldn’t have a beginner do lunges. I might have them doing “box” squats (Bodyweight) with a chair.
I wouldnt even have a raw beginnger do the leg press. Just some extensions, curls, BW stepups, back raises. For flexibility I’d only consider hip rotations, and BW deep squats for stretching.
Regardless. I think you’re a beginner (again possibly) and you need to train accordingly. It’s possible your “movement” is rather poor and your “motion” in your lifts including balance, leveraging, position, etc needs improvement.
For what its worth…[/quote]
Jesus bodybuilding christ…this is so ass backwards and I can’t tell if you are trying to be serious. I’m really concerned that you are.
I give you the benefit of the doubt and call troll.
[quote]jskrabac wrote:
[quote]Hold Up wrote:
From what I’ve read/skimmed, I’ll offer the following:
“Sounds” to me like you are at a raw beginner level, and basically have a strength issue overall. I wouldn’t worry about squatting…just go with some beginner type programs involving mostly machines and introduce some dumbbells into the mix. Circuit training. Spend some time on isolation exercises.
I wouldn’t have a beginner do lunges. I might have them doing “box” squats (Bodyweight) with a chair.
I wouldnt even have a raw beginnger do the leg press. Just some extensions, curls, BW stepups, back raises. For flexibility I’d only consider hip rotations, and BW deep squats for stretching.
Regardless. I think you’re a beginner (again possibly) and you need to train accordingly. It’s possible your “movement” is rather poor and your “motion” in your lifts including balance, leveraging, position, etc needs improvement.
For what its worth…[/quote]
Jesus bodybuilding christ…this is so ass backwards and I can’t tell if you are trying to be serious. I’m really concerned that you are.
I give you the benefit of the doubt and call troll. [/quote]
This is what I’m referring to in terms of a plan for a “beginner”.
6 weeks
Circuit
Begin each week with a selected weight. Perform up to 3 times per week with the goal to do it in less time with same weight. 1st week performing 1 set after warmup. 3rd week should be at 3 sets. Increase weight each week. 10 reps each set.
Movements:
Crunches
Bench Press
Cable Pull
Seated Press
Pulldown
Biceps Curls
Triceps Extensions
Leg Extension
Leg Curls
Lateral Raises
Fairly basic stuff.
I’ve worked with hundreds of athletes successfully. I do not know the OP’s physical state or level of skill/fitness/strength/flexibility, etc. I don’t necessarily disagree with anyone’s advice. But I chose to go against the grain cause I have had some people that had flexibility, “can’t lift properly”, lower back issues…and the opposite approach did wonders. They had a strength issue above all. And they were “beginners” despite their pride. These people were usually tall, long legs, and lean…couldnt stay in a squat without being on toes, or falling backwards.
What exactly are you calling me out on, something specific or all of it?
During this time I would work on flexibility and squat form through a defined process.
Next progression is working in Squat (I generally avoid leg press unless rehab oriented). And then add in back raises, side bends, russian twists, abduction/adduction movements, romanian deadlifts… in the same format as before.
All “beginner” level stuff. But again, I have found with some inflexible people, they needed strength 1st, not flexibility. They had dysfunctions, or deficiencies in certain areas and a beginner program can be beneficial for that. Target certain things and hit those with rehab type movements to get things back to balance as needed.
OP did say he’d not lifted seriously for about a decade, and has back issues. (?)
I’m sorry but none of that makes sense to me and I’m still not convinced you are serious. You sound like your typical personal trainer from a commercial gym and should not be working with athletes, or your typical physical therapist who’s so used to working with rehab that they apply that same mentality to everyone. The dead giveaways are:
- emphasis on isolation before compound movement patterns
- emphasis on machines before free weight movement patterns
- absolutely zero emphasis on posterior chain and the almighty hip hinge that’s at the center piece of any strong or fast athlete
- the only core training you start with are crunches, which tells me you have not read any work from Dr. Stuart McGill…arguably the world leading expert on spine biomechanics
- you do not even have a basic understanding of the definitions of the term “strength” in the sense that it is movement specific
- you do not seem remotely aware of the distinction between flexibility issues v. mobility issues. In fact, I’m not convinced you know what mobility is, because you keep using it synonymously with flexibility.
- 3 sets of 10? Could you think of anything more original? This alone screamed PT to me.
- Circuit training for beginners? Beginners are trying to learn complex movement patterns. The last thing you want is for their cardiovascular system to be their limiting factor. The idea is to not be tired when LEARNING THE MOVEMENT.
Anyway, just a few things that stood out. Reply if you wish, but I will most likely not read it as this thread needs to be on its way out.
[quote]jskrabac wrote:
I’m sorry but none of that makes sense to me and I’m still not convinced you are serious. You sound like your typical personal trainer from a commercial gym and should not be working with athletes, or your typical physical therapist who’s so used to working with rehab that they apply that same mentality to everyone. The dead giveaways are:
- emphasis on isolation before compound movement patterns
- emphasis on machines before free weight movement patterns
- absolutely zero emphasis on posterior chain and the almighty hip hinge that’s at the center piece of any strong or fast athlete
- the only core training you start with are crunches, which tells me you have not read any work from Dr. Stuart McGill…arguably the world leading expert on spine biomechanics
- you do not even have a basic understanding of the definitions of the term “strength” in the sense that it is movement specific
- you do not seem remotely aware of the distinction between flexibility issues v. mobility issues. In fact, I’m not convinced you know what mobility is, because you keep using it synonymously with flexibility.
- 3 sets of 10? Could you think of anything more original? This alone screamed PT to me.
- Circuit training for beginners? Beginners are trying to learn complex movement patterns. The last thing you want is for their cardiovascular system to be their limiting factor. The idea is to not be tired when LEARNING THE MOVEMENT.
Anyway, just a few things that stood out. Reply if you wish, but I will most likely not read it as this thread needs to be on its way out. [/quote]
Hey, the picture here is what my squat looks like. As I said many times before, I don’t have a problem going deep. I have a) back soreness and b) my femurs are so damn long that I have to get in the position that the guy is in in that picture.
Nevertheless, I did something this weekend that was enlightening. I went caroling with some musicians and played a marching band snare. I noticed that my lower back was not strong enough to comfortably hold the snare up the entire time. Keep in mind, this is the same instrument that 15 year old band geeks play.
No, I’m not a beginner. I lifted pretty regularly from 12 to 30 years old and I’m picking it back up again this year. I have gotten pretty week in certain areas, and sitting in chairs all day hasn’t helped.
Thanks again for the advice. I’ll get a video up when I get the chance. I have listened to everyone and have implemented a lot of it.
[quote]therajraj wrote:
Agile 8 is great.
Try this pre squat session:
10 front leg swings and 10 side leg swings/leg and sit in prayer squat for 30 seconds pushing your knees out with your elbows. You’re also trying to stay as upright as possible.
Hip and groin tightness has been something that’s plagued me in the past but the agile 8 + ^ this has remedied the problem for the most part.[/quote]