[quote]remixpaul wrote:
i dont really like the original format of DE lower body … anybody have ay diff ideas of any other formats for DE lower body? i think there was a link for this on elitefts.com but idk[/quote]
Dude, turn off the computer, and go lift some heavy shit. Paralysis by analysis.
I have been training for the last 4-5 months and have been doing WSFSB3 for the last three weeks with some great results. I chose the box squat for my ME lower body exercise and my strength shot up from 200 x 2 the first week to 240 x 3 the 3rd week. I decided to change up the exercises and went with the free squat for my ME lower body day.
I’ve looked at the video many times that shows what a FULL squat should look like and went in to the gym today to do it. I was squatting and this guy that works there came over and told me that I shouldn’t go below parallel ever because it can cause too much stress on the tendons and ligaments.
I have always tried to go as low as I can go, and it seems that Joe DeFranco(and most of T-Nation) recommends to go ATG, but this really threw me off because I’m not sure if I should go full now with that heavy weight. It’s also probably worth mentioning that I was having a bit of knee pain prior to WSFSB3 and I was doing Full squats then. So basically, do you guys think I should go Full or Parallel?
[quote]Dabba wrote:
I have been training for the last 4-5 months and have been doing WSFSB3 for the last three weeks with some great results. I chose the box squat for my ME lower body exercise and my strength shot up from 200 x 2 the first week to 240 x 3 the 3rd week. I decided to change up the exercises and went with the free squat for my ME lower body day.
I’ve looked at the video many times that shows what a FULL squat should look like and went in to the gym today to do it. I was squatting and this guy that works there came over and told me that I shouldn’t go below parallel ever because it can cause too much stress on the tendons and ligaments.
I have always tried to go as low as I can go, and it seems that Joe DeFranco(and most of T-Nation) recommends to go ATG, but this really threw me off because I’m not sure if I should go full now with that heavy weight. It’s also probably worth mentioning that I was having a bit of knee pain prior to WSFSB3 and I was doing Full squats then. So basically, do you guys think I should go Full or Parallel?[/quote]
Dude, do not listen to any jackass at the gym that says anything along the lines of “deadlifting or squatting will hurt you”. Squat at or below parallel. Ass to grass is great.
Not going to parallel is bad for you unless you’re doing it for a specific reason (trying to train through a sticking point or something). In general, gym weenies like their 1/4 squats because they can do double or triple what they could manage on a full squat.
To sum, parallel or lower is the only way to go.
[quote]remixpaul wrote:
i dont really like the original format of DE lower body … anybody have ay diff ideas of any other formats for DE lower body? i think there was a link for this on elitefts.com but idk[/quote]
I told you in the PM’s you are making this far more complicated than it is. Donut is right in that you are over analysing things when you would be far better diving into a program with intensity.
Also, which program are we talking about here? WSFSB or the actual Westside template?
[quote]Dabba wrote:
I have been training for the last 4-5 months and have been doing WSFSB3 for the last three weeks with some great results. I chose the box squat for my ME lower body exercise and my strength shot up from 200 x 2 the first week to 240 x 3 the 3rd week. I decided to change up the exercises and went with the free squat for my ME lower body day.
I’ve looked at the video many times that shows what a FULL squat should look like and went in to the gym today to do it. I was squatting and this guy that works there came over and told me that I shouldn’t go below parallel ever because it can cause too much stress on the tendons and ligaments.
I have always tried to go as low as I can go, and it seems that Joe DeFranco(and most of T-Nation) recommends to go ATG, but this really threw me off because I’m not sure if I should go full now with that heavy weight. It’s also probably worth mentioning that I was having a bit of knee pain prior to WSFSB3 and I was doing Full squats then. So basically, do you guys think I should go Full or Parallel?[/quote]
Listening to a guy working in a gym isn’t always the best idea. Most have done a short course that lasted no more than 12 weeks. DeFranco has been training athletes for years and getting results. Most gym instructors are there for the average person to get a little in shape not an athlete.
[quote]Carnak wrote:
Dabba wrote:
I have been training for the last 4-5 months and have been doing WSFSB3 for the last three weeks with some great results. I chose the box squat for my ME lower body exercise and my strength shot up from 200 x 2 the first week to 240 x 3 the 3rd week. I decided to change up the exercises and went with the free squat for my ME lower body day.
I’ve looked at the video many times that shows what a FULL squat should look like and went in to the gym today to do it. I was squatting and this guy that works there came over and told me that I shouldn’t go below parallel ever because it can cause too much stress on the tendons and ligaments.
I have always tried to go as low as I can go, and it seems that Joe DeFranco(and most of T-Nation) recommends to go ATG, but this really threw me off because I’m not sure if I should go full now with that heavy weight. It’s also probably worth mentioning that I was having a bit of knee pain prior to WSFSB3 and I was doing Full squats then. So basically, do you guys think I should go Full or Parallel?
Dude, do not listen to any jackass at the gym that says anything along the lines of “deadlifting or squatting will hurt you”. Squat at or below parallel. Ass to grass is great.
Not going to parallel is bad for you unless you’re doing it for a specific reason (trying to train through a sticking point or something). In general, gym weenies like their 1/4 squats because they can do double or triple what they could manage on a full squat.
To sum, parallel or lower is the only way to go.[/quote]
Well said. It’s like doing the top half of the bench press only. People think they look tough stacking it up with weight, but they are cheating themselves by not doing the full exercise.
[quote]Johnny Drama wrote:
Dabba wrote:
I have been training for the last 4-5 months and have been doing WSFSB3 for the last three weeks with some great results. I chose the box squat for my ME lower body exercise and my strength shot up from 200 x 2 the first week to 240 x 3 the 3rd week. I decided to change up the exercises and went with the free squat for my ME lower body day.
I’ve looked at the video many times that shows what a FULL squat should look like and went in to the gym today to do it. I was squatting and this guy that works there came over and told me that I shouldn’t go below parallel ever because it can cause too much stress on the tendons and ligaments.
I have always tried to go as low as I can go, and it seems that Joe DeFranco(and most of T-Nation) recommends to go ATG, but this really threw me off because I’m not sure if I should go full now with that heavy weight. It’s also probably worth mentioning that I was having a bit of knee pain prior to WSFSB3 and I was doing Full squats then. So basically, do you guys think I should go Full or Parallel?
Listening to a guy working in a gym isn’t always the best idea. Most have done a short course that lasted no more than 12 weeks. DeFranco has been training athletes for years and getting results. Most gym instructors are there for the average person to get a little in shape not an athlete.[/quote]
Of course if the guy is just any average guy, but it was a little intimidating because the guy that told me this is huge, and you can’t argue with his results. I still am going to try to go as deep as I can though like you guys said.
[quote]Dabba wrote:
Of course if the guy is just any average guy, but it was a little intimidating because the guy that told me this is huge, and you can’t argue with his results. I still am going to try to go as deep as I can though like you guys said.
[/quote]
I was more saying that the education levels and experience of most gym instructors is very small compared to DeFranco or the authors on this site.
There’s more than one way to skin a cat and you can’t take advice off everybody otherwise you’ll end up without any exercises to do. I’ve been told by bodybuilders that deadlifts are bad because they will thicken your core region and makes it harder for a V taper. I’ve been warned off squats, plyometrics, the bench and BB Rows. A lot of people try and attach a problem to something that is hard work so they have a valid excuse not to perform it.
your right i should just jump into it with intensity, sorry im just an idiot hah anyways i just wanna make it clear with the conditioning part … i will be doing stairs at my local towns stadium … so aerobic is doing it full blast with short rest periods like 30-45secs and it is good for burn of fat and anaerobic is going full blast and resting 2min and it is good for endurance and conditioning? am i right?
[quote]remixpaul wrote:
your right i should just jump into it with intensity, sorry im just an idiot hah anyways i just wanna make it clear with the conditioning part … i will be doing stairs at my local towns stadium … so aerobic is doing it full blast with short rest periods like 30-45secs and it is good for burn of fat and anaerobic is going full blast and resting 2min and it is good for endurance and conditioning? am i right?[/quote]
This site has a wealth of information on all your information needs. Don’t beat yourself up because it is hard to understand it at first. Research that web site and come back with what you have learned.
thanks, i eat 3 large meals a day plus a can of tuna after the gym … i know i cant eat 5-6 times a day cause i got no time with schoolmwork and gym … 3 meals and can of tuna enough? how many u guys eat? and what are ur thoughts on that
Cool thread, guys. I did WSFSB I a couple of years ago and made some great gains on the program.
Recently I’ve been doing some programs by Jason Ferruggia that incorporate some of the same ideals as DeFranco.
I’m getting ready for a submission grappling tournament (2 weeks from Saturday) and once I finish that, I’m going to give Part III a go.
[quote]remixpaul wrote:
thanks, i eat 3 large meals a day plus a can of tuna after the gym … i know i cant eat 5-6 times a day cause i got no time with schoolmwork and gym … 3 meals and can of tuna enough? how many u guys eat? and what are ur thoughts on that[/quote]
I said this somewhere in the first 3 pages. Go and read John Berardi’s columns. He is a contributor on this site. I remember reading in the ‘Ask Joe’ section where he said his guys followed Berardi’s nutritional guidelines.
The Massive Eating Reloaded series are probably what you are looking for.
[quote]Djwlfpack wrote:
Cool thread, guys. I did WSFSB I a couple of years ago and made some great gains on the program.
Recently I’ve been doing some programs by Jason Ferruggia that incorporate some of the same ideals as DeFranco.
I’m getting ready for a submission grappling tournament (2 weeks from Saturday) and once I finish that, I’m going to give Part III a go.[/quote]
All the best for the tournament. I can highly recommend WSFSB 3 and hopefully you can give us your thoughts on it in a few weeks.
thanks for that info on John Berardi, btw i read thos articles on endurance and energy, they both helped a little bit, but which is a good way to do my stais aerobic (rest 30-45sec) or anaerobic (rest 2-3min) cause i wanna build up my endurance and conditioning but also maybe try to lose a bit fat … im asking caue i coujldnt find me answer in the aricle, thanks bro
[quote]remixpaul wrote:
thanks for that info on John Berardi, btw i read thos articles on endurance and energy, they both helped a little bit, but which is a good way to do my stais aerobic (rest 30-45sec) or anaerobic (rest 2-3min) cause i wanna build up my endurance and conditioning but also maybe try to lose a bit fat … im asking caue i coujldnt find me answer in the aricle, thanks bro[/quote]
In all simplicity, you should run up the stairs, walk back down and repeat a number of times. I don’t know how big the stadium is but you might do it 10 times the first time and increase by 1 every time you go. That will be good for aerobic conditioning and should help to get your bodyfat in check.
[quote]Donut62 wrote:
geekboy wrote:
I am interested to know what everyone does for their upper body RE exercise. Do you do push-ups, chins, DB press or a mixture of the above? What do you find the most effective?
Geekboy
I have been using blast strap push ups, dips, and chins since I started the new program.[/quote]
Hey Donut and Johnny, thanks for your input. I am cycling through 3 push-ups variations and chin-ups as they are part of the Karate fitness test. It works for me.
Geekboy
[quote]geekboy wrote:
Hey Donut and Johnny, thanks for your input. I am cycling through 3 push-ups variations and chin-ups as they are part of the Karate fitness test. It works for me.
Geekboy[/quote]
No worries. You might aswell make the program as specific as you can for yourself and your sports.
[quote]Dabba wrote:
Of course if the guy is just any average guy, but it was a little intimidating because the guy that told me this is huge, and you can’t argue with his results. I still am going to try to go as deep as I can though like you guys said.
[/quote]
Almost forgot! Another big bonus of going deep in the squat is that’s what helps develop the “teardrop” part of the quad (I don’t know my muscle names) so you get some bodybuilding development also.
thanks for that info drama but how long should i rest … 30-45 secs or 2-3min?