I like this one. Do what you can, with what you have, now.
1 Like
Jim Wendler doesn’t consider them to be one. I used to do them with a 100# DB, with my heels nearly touching and elevated on a 2x4 for sets of 20 with slow negatives, and they gave a great quad and spinal erector pump. I wouldn’t say they’re a suitable replacement for barbell squats, but I think you’re really jumping on one phrase he used and ignoring the main point of his rule.
Also, yes, goblets are a good training exercise for the squat, but the “sit back” part that everyone hears came from geared powerlifting. They hold more usefulness than for that one, very narrow and often misinterpreted cue for the squat.
Long story short, you obviously hate goblet squats and will disagree, but I shy away from absolutes and completely dismissing an exercise just because you hate it.
3 Likes
Great subject, with lots of learning points already.
I am a raw beginner compared to most here (and most of what I know I have learned here anyway), so I do not have much to add really.
But some of the ideas I have personally latched on to are:
It’s a marathon, not a sprint
Starting to see training in a really long term view, totally changes things and makes it (a bit) easier to be patient and not rush things.
Have a strategy for handling off days
Having a bad day? Having the mindset that it is allowed to do an easy/shortened workout - doing only your most important lift - or just playing around with a new machine that does roughly the same, makes it easier to hit the gym on off days.
(Nine times out of ten I end up doing what I was supposed to, once I just get started.)
And part of that, is that it is ok to skip a session once in a while. (But not two in a row, unless it can’t be helped.)
Remembering your age
There is a difference between being 25 and 45 - I try to remember to use that perspective to assess programs and training ideas and find the bits that work for me.
There is loads of articles and videos out there. But because the young (and most likely very fit) person can work out with that high frequency and intensity, there no guarantee you can.
Most of all: Keep it fun
The most important thing is to be still training next year - not to grind yourself down.
2 Likes
I’m a big fan of this. I think it falls into the “so the f what?” principle. If it’s outside your control, it has no bearing on what you will or won’t do, so there’s no point in dwelling in it.
1 Like
Things I often remind myself:
-
Know your goal and remember it. All training should be focused on your current goal.
-
Keep it simple.
-
Compound is king. You get more out of an extra set of presses than 4 sets of skull crushers. Progress on the big stuff and the rest is just pump dressing.
-
It okay to completely stop doing something you’re good at for a while to focus on a weakness. This took me a long time to learn.
-
It’s just weight. Pick up a stone, press a log, carry a sand bag, use uneven dumbbells, throw cinder blocks, drag a jet sled with plates in it, whatever. If you don’t have the exact equipment you want, find something and make it work. (Of course depending on rule one.)
These are some that come to mind. I’m sure ill think of more.
3 Likes
Awesome topic. Lots of what has worked for me has already been said so I’ll just add my two cents too it.
TRAINING
Training needs to be goal focused
- This prevents becoming lackadaisical and spinning your wheels. Even if it’s as simple as having the goal of being 100% dedicated to whatever training program you’re on.
You need to understand WHY you’re training
- It’s similar, but different to the point above. Are you training to he a powerlifter? Centre your goals around that. To be faster? Centre your goals around that. To be bigger? Centre your goals around that.
You’re useless if you can’t move your own body
- I know it sounds harsh, but because of my background and profession, if you can’t run and move your own body through space effectively, you’re a poor physical specimen of a human. Bodyweight skills are important for being a good human.
Consistency is more important than intensity
- This absolutely flies in the face of what a lot of people think, but for me, whenever I go ready hard (like, balls to the walls “IT’S ALL YOU, BRO!!” hard), I crash and a yo-yo effect happens. Work hard, but be consistent most of all.
Simplicity is key
- There’s a million convoluted training tools and methods out there. You don’t need them. Stop trying to reinvent the wheel.
NUTRITION
Calories in vs calories out
- For me, it’s literally that simple. I wanted to gain weight so I ate more, and when I wanted to lose weight I ate less.
You really don’t need more than two meals a day
- I have no science to back this one up, I just know that when I’ve focused on making sure I get two solid meals a day, I feel great.
Whole foods are best
- Stop buying so much prepared shit. Shop on the exterior of the grocery store: fruits and veggies (frozen is fine), meat, whole grain fresh baked breads, etc etc.
Stop fretting the minutia
- Nutritional timing, anabolic windows, carbs vs fats vs protein, blah blah blah. Just fucking eat some food. You’re not a professional athlete so just have some BASIC guidelines and make sure you’re fuelling yourself.
Food is simply fuel
- That’s it. That’s all it is. We’ve evolved into this weird species that idolizes food. IT’S JUST SO YOU DON’T DIE. Why the heck do you care so much if it’s slightly overcooked or the flavours don’t match perfectly or if you had the same meal three days in a row?
Keto sucks. So does paleo
- There, I said it. Fight me.
5 Likes
I’m trying to make a point, although apparently poorly. Exercise substitution is important. There’s nothing wrong with Goblet Squats in particular, but they don’t accomplish what a barbell squat does and shouldn’t be used as a direct substitution. People make mistakes here that hurt them without even realizing it makes a difference.
I would disagree about the “Sit back” cue. It is strong in the geared lifter circles, but is good everywhere. Squatting off the heels elicits greater posterior chain involvement and development which not only increases the squat but helps with balanced development and knee stability. I haven’t worn gear in many years, but benefit greatly when I sit back.“Quad” squatting is a quick trip to pain and inflammation of the quadriceps tendon as well.
We should probably take this elsewhere, but the “heel squat” was more of a fad than goblet squats. I know there are old videos of Chad Wesley Smith talking about heel squats, but if you watch his squat pillar videos, he talks very specifically about the heel squat essentially being a myth, and that the knees must be able to go forward if the quads are to be allowed to work. Most people are catching on about this now. There is absolutely nothing about knee flexion, provided you do not initiate the squat with it, that will cause inflammation of the quadriceps tendon. Mid-foot - not heel, not toes, not inside or outside - mid foot.
But, as I said - we’re at risk of derailing this thread now. Let’s get back to the principles, and by the way - I agree with your first part, which lines up with my ‘suckstitution’ principle - if you’re gonna sub barbell squats, you gotta do something as intensive/miserable/effective, otherwise you’re cheating yourself.
1 Like
Thanks for asking. I’ll give an update here, and if it goes further move it to my Training Log.
February 10th or so woke up with a numb foot, and upon further inspection realized I couldn’t dorsiflex. Went to Dr. and they confirmed drop foot and give me a brace and some exercises.
Over the next 6-7 weeks, it kept getting worse and worse, as the muscles atrophied and the nerve didn’t seem to improve. Got an MRI, which found a Ganglion cyst near the outside of my knee causing peroneal nerve compression. They removed that, decompressed the nerve, and said “6 months to notice improve/12 months to hopefully return to function”. Depressing.
But, after 2 months saw improvement. Can walk, even run now. It’s still weaker and can’t fully dorsiflex, but I’m really happy with the progress. It’s been 3.5 months now since the surgery. Honestly, in March I thought I would never have the function return after only seeing it degrade after the initial dysfunction. I was able to keep lifting, though, so kept my sanity.
2 Likes
Could I ask what a typical meal/day of eating would look like? I feel like we have similarities in our training approach (although you’re stronger than me), but I tend to make sure I get my protein but otherwise not worry about macros as long as I’m eating real food.
For me:
Breakfast = blend up plain greek yogurt (full fat), spinach, blueberries, 40 g of protein from whey powder, flaxseed, and coconut water.
Preworkout: peanut butter sandwich or something like this.
Post workout/Lunch: Tuna sandwich, fruit, nuts/seets.
Dinner: Usually some type of meat, rice/potatoes/or pasta, veggies.
Other (varies): cottage cheese, honey, rx bar or some “health” bar.
So, is that more carbs than you usually eat? What would you replace them with? (I think I am more interested because of my pandemic weight-gain. Which can easily be explained by a decrease in activity and increase in beer, but I want to get more strict starting next week when the kids’ school starts).
That’s awesome. I’m really glad to hear you regained/ regaining function
Here’s a high carb day for me.
0600: Wake up, 3/4 cup of fat free greek yogurt mixed with a protein scooper of PBfit
0900: 3/4 cup of drinkable egg whites, 3/4 cup of fairlife fat free skim milk, 1.5 cups of Life breakfast cereal mixed with a protein scooper of PB fit, 1.5 tablespoons of raw honey
1130: Post workout: 1/2 cup of drinkable egg whites, 1/2 cup of fairlife skim milk, 2 scoops of protein powder, scoop of PB fit, 1 serving of “amazing grass” greens supplement mixed in a shake
1400: A quest bar
1600: 7.5oz canned chicken breast mixed with riced cauliflower, half a can of tomatoes, and some sort of low carb/low call sesaoning
1730: 1/4 cup of pistachios or walnuts
1900: same as 1600 meal
I’ll have 6+ liters of water a day and as many sugar free/low cal beverages as I care to have.
On my higher fat day, the pre-workout meal is 2 heaping tablespoons of almond butter on keto bread (something my Costco carries, no net carbs). That’s my bench and press day. On non-training days, I just don’t have a pre or post training meal, and will have a lunch that is something like a salmon burger patty and a bunch of sauerkraut.
1 Like
lol, what sort of abomination of a chicken comes in a can.
Costco and Sam’s club both sell it. Canned salmon too, which I eat less often, because it smells not pleasant and I bring the food to a work center.
Really no different then canned tuna. Stupidly easy to prep.
Ah, right, I forgot canned chicked was a thing like canned tuna. I had a picture of a big ole chicken thigh coming out of a can.
Anyway, not trying to derail. But always amused, jealous and terrified by your dieting habits.
1 Like
This is honestly one of the more pleasant things I’ve eaten. The chicken is surprisingly flavorful and tender. Some spices and sauces can dress it up well. But the amazing grass has been a fun experiment, haha. I was mixing it in WITH the chicken and other stuff and it just turned everything green and gritty. Settled with just putting it in a shake and it was much better.
2 Likes
@FlatsFarmer Could I request your participation? I feel confident saying you have the strongest signal to noise ratio on the forum, and I really value your input.
4 Likes
Jesus man, it was just an example. Replace it with Rear foot elevated Bulgarian Split squats if you’re going to be so pedantic
1 Like
Enjoy:
Sorry buy any excuse to post this, I’ll take
1 Like
Yeah, that was more or less what I pictured. And from what we see with Pwn, I can definitely see him eating that.