Guys, here’s a youtube link instead for Jefferson squats (I managed to link to a competitors site, second day in a row now.)
Hey Akuma I’m definitely loving the series of posts you have been putting up , keep it up brother!
I know there nowhere near some of you older guys in terms of development, but I’ve been busting ass and eating until I can’t. I think they’re finally up to the level that I won’t get flamed in the BB forum.
Good work…keep it up
[quote]thenewguy wrote:
Hey Akuma I’m definitely loving the series of posts you have been putting up , keep it up brother!
I know there nowhere near some of you older guys in terms of development, but I’ve been busting ass and eating until I can’t. I think they’re finally up to the level that I won’t get flamed in the BB forum.[/quote]
[quote]Akuma01 wrote:
[quote]HynesKetchup wrote:
[quote]Akuma01 wrote:
Calves are hit differently depending on if youre sitting or standing (Gastrocnemius/Soleus).
[/quote]
FYI,
Soleus = Seated
Gastroc = Standing.
Carry on.[/quote]
Lol guess i shouldve been a bit more technical, but ty[/quote]
Thought soleus only worked if knees were bent? For example I’m doing toe presses, I’m seated but the gastroc not the soleus is being worked.
What do people think of traditional (not machine) hack squats?
[quote]plateau wrote:
What do people think of traditional (not machine) hack squats?[/quote]
awkward. Squats have made my ass big, and already having trex arms that dont have the greatest reach when it comes to ‘things not in front of me’ makes BB hack squats a pain to do. Though back when i did do them, they seemed decent enough.
[quote]synergy93 wrote:
Good work…keep it up
[quote]thenewguy wrote:
Hey Akuma I’m definitely loving the series of posts you have been putting up , keep it up brother!
I know there nowhere near some of you older guys in terms of development, but I’ve been busting ass and eating until I can’t. I think they’re finally up to the level that I won’t get flamed in the BB forum.[/quote]
[/quote]
Thanks man, that means a ton, especially coming from someone at your level!
[quote]Professor X wrote:
With all of the “squats and milk” claims and all of the “powerlifters” here, where are the big quads to match the claims?
You can’t exactly hide legs that are really strong. No one squats 400+ for reps with tiny bird legs…yet we get only a few pics…despite of the Hercules claims all over the site.
What gives?[/quote]
I squat 400+ for reps with tiny bird legs. I don’t think I have strong legs though.
[quote]plateau wrote:
[quote]Akuma01 wrote:
[quote]HynesKetchup wrote:
[quote]Akuma01 wrote:
Calves are hit differently depending on if youre sitting or standing (Gastrocnemius/Soleus).
[/quote]
FYI,
Soleus = Seated
Gastroc = Standing.
Carry on.[/quote]
Lol guess i shouldve been a bit more technical, but ty[/quote]
Thought soleus only worked if knees were bent? For example I’m doing toe presses, I’m seated but the gastroc not the soleus is being worked.[/quote]
But when doing toe presses, your legs are straight no? Kind of like when you are standing…
[quote]HynesKetchup wrote:
[quote]plateau wrote:
[quote]Akuma01 wrote:
[quote]HynesKetchup wrote:
[quote]Akuma01 wrote:
Calves are hit differently depending on if youre sitting or standing (Gastrocnemius/Soleus).
[/quote]
FYI,
Soleus = Seated
Gastroc = Standing.
Carry on.[/quote]
Lol guess i shouldve been a bit more technical, but ty[/quote]
Thought soleus only worked if knees were bent? For example I’m doing toe presses, I’m seated but the gastroc not the soleus is being worked.[/quote]
But when doing toe presses, your legs are straight no? Kind of like when you are standing…
[/quote]
That was kind of my point, seated with straight legs same muscles as standing.
Cheers
Try half - squats for outer quad development as well!
[quote]Akuma01 wrote:
[quote]David1991 wrote:
Man I wish I could train squats, but they have been really fucking up my back lately. I did them about 6 hours ago and I can hardly move. Hopefully front squats will be OK.
Akuma, when doing lunges and RDL’s do you just really focus on contracting and feeling the muscle? You use less weight than I do on both of those but you’re obviously much bigger/stronger. [/quote]
for RDLs, yes i really focus on the ham stretch. I keep my legs straight and close together (touch your toes style) and remove my back completely out of the equation, not coming up high enough to pop the back, and going low enough to where the plates touch the ground, and returning to the starting position through hip motions and leg flexing.
As for the lunges, i just ensure i have a really wide gap in my lunge and also that my knee hits the ground. I mean, if you can do walking lunges w/ more than 135 for 10 reps, you are a champ. Personally i dont go too deep into Low rep range when lunging, a lunge isnt really about maxing. Coleman did them with 135, ipso facto, perfect the lunge form and do more of them, dont raise the weight.[/quote]
Regarding RDLs, I tried them for the very first time ever - 9 days ago exactly - and I still feel DOMed out.
Have I gone beyond DOMs territory? I’ve never felt my legs this worked in my life. DOMs surely don’t last this long?
I now know what it feels like to have actually worked your hams properly.
Dunno wtf a DOM is…
But if you feel something for that long, it may be a combination of needing more sleep/food, and training a muscle properly for the first time.
[quote]Akuma01 wrote:
Dunno wtf a DOM is…
But if you feel something for that long, it may be a combination of needing more sleep/food, and training a muscle properly for the first time. [/quote]
Cheers mate. BTW thanks for all of your advice - these posts have given me better progress than anything else that I’ve read (its mainly your enthusiasm and clarity!)
I meant to say that I’m still feeling it in my hammies. And whereas I was usually able to touch my toes, right now I can get my hands half way down to my shins.
NOTE: Haven’t been able to work legs in two years due to super-painful knees and given that I get to see the doctor once ever 10-11 months (yes, health system fail) very little is being done to sort my knee problems out.
In either case, RDL was an exercise I actually managed without the knee pain, but I guess a combo of hitting the hams hard(ish) and even that, after years of dormancy has left me with some sore legs.
[quote]Magicpunch wrote:
[quote]Akuma01 wrote:
Dunno wtf a DOM is…
But if you feel something for that long, it may be a combination of needing more sleep/food, and training a muscle properly for the first time. [/quote]
Cheers mate. BTW thanks for all of your advice - these posts have given me better progress than anything else that I’ve read (its mainly your enthusiasm and clarity!)
I meant to say that I’m still feeling it in my hammies. And whereas I was usually able to touch my toes, right now I can get my hands half way down to my shins.
NOTE: Haven’t been able to work legs in two years due to super-painful knees and given that I get to see the doctor once ever 10-11 months (yes, health system fail) very little is being done to sort my knee problems out.
In either case, RDL was an exercise I actually managed without the knee pain, but I guess a combo of hitting the hams hard(ish) and even that, after years of dormancy has left me with some sore legs.[/quote]
I try.
And yes, that situation would pose for a painful recovery period.
[quote]thrasher_09 wrote:
Try half - squats for outer quad development as well!
http://ericcressey.com/bogus-biomechanics-asinine-anatomy-part-ii[/quote]
I may have missed it (probable), but I didn’t see where Eric explicitly stated the vastus lateralis is hit harder by half-squats. He says:
“Likewise, anecdotally, knee extension exercises from positions of great knee flexion (e.g. deep squats, lunges, and step-ups) preferentially recruit the vastus medialis.”
CLOSE FOOTED-Hack squats/ squats/leg extensions/leg presses i believe are all going to be good for Lateralis development. Just bring your legs in close.
[quote]Tyler23 wrote:
[quote]thrasher_09 wrote:
Try half - squats for outer quad development as well!
http://ericcressey.com/bogus-biomechanics-asinine-anatomy-part-ii[/quote]
I may have missed it (probable), but I didn’t see where Eric explicitly stated the vastus lateralis is hit harder by half-squats. He says:
“Likewise, anecdotally, knee extension exercises from positions of great knee flexion (e.g. deep squats, lunges, and step-ups) preferentially recruit the vastus medialis.”
[/quote]
He doesn’t explicitly state it. You just apply the information given. If stance doesn’t increase activation of different quad muscles and depth does then you can reasonably assume that if great knee flexion hits the medialis than the lateralis will be hit by half squats.
If close stance squats don’t work for you, try half-squats, it was another suggestion that no one has mentioned yet. I personally believe that bodybuilders get more lateralis activation with close stance squats because they aren’t able to go down as far. That is how this understanding came about. So whilst you are doing close stance and it may be recruiting the lateralis more the reasoning behind why you think it does this, is really different…
[quote]Magicpunch wrote:
[quote]Akuma01 wrote:
[quote]David1991 wrote:
Man I wish I could train squats, but they have been really fucking up my back lately. I did them about 6 hours ago and I can hardly move. Hopefully front squats will be OK.
Akuma, when doing lunges and RDL’s do you just really focus on contracting and feeling the muscle? You use less weight than I do on both of those but you’re obviously much bigger/stronger. [/quote]
for RDLs, yes i really focus on the ham stretch. I keep my legs straight and close together (touch your toes style) and remove my back completely out of the equation, not coming up high enough to pop the back, and going low enough to where the plates touch the ground, and returning to the starting position through hip motions and leg flexing.
As for the lunges, i just ensure i have a really wide gap in my lunge and also that my knee hits the ground. I mean, if you can do walking lunges w/ more than 135 for 10 reps, you are a champ. Personally i dont go too deep into Low rep range when lunging, a lunge isnt really about maxing. Coleman did them with 135, ipso facto, perfect the lunge form and do more of them, dont raise the weight.[/quote]
Regarding RDLs, I tried them for the very first time ever - 9 days ago exactly - and I still feel DOMed out.
Have I gone beyond DOMs territory? I’ve never felt my legs this worked in my life. DOMs surely don’t last this long?
I now know what it feels like to have actually worked your hams properly.
[/quote]
Similar to 1st time I did Good Mornings, never done anything apart from curls and lunges - took me at least 2 weeks for the DOMs to leave…
[quote]Akuma01 wrote:
CLOSE FOOTED-Hack squats/ squats/leg extensions/leg presses i believe are all going to be good for Lateralis development. Just bring your legs in close.
[/quote]
Is there a trick with toe placement when doing narrow stance squats? I know most of the problem is due to ankle/hip immobility, but I always feel like I’m doing good mornings when doing these. Maybe I should just lower the weight and make sure I’m sitting back in the hole more?