I've been training legs twice a week for a few weeks now, but I don't split up quads and hams. I've been curious about doing it, just not sure how to fit it into my split.
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Anabolic Steroids
Ass to grass vs. Parallel squats
- Thread starter tubesox
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Hey I know what you mean, but some other less experienced mates look up to BB/Lifters with your level of expertise, and may not quite "get it" mate.
That being said there are two general categories of BB/lifters whom are MORE INJURY PRONE, IME.
Those who are attempting to prove "they can do it" and follow the all to frequently misapplied mantra of "no pain no gain", YET lack the level of experience, finesse or strength to maintain appropriate body mechanics while lifting.
OR
The "older" gent whom has BB/ GYM experience yet whom refuses to admit their JOINTS and the surrounding peri-articular collagenous structures are no longer sufficient to support the MUSCULAR development which is possible especially when PEDs are supplemented.
I know it's impossible to parse a post where all comers are included, excluded or otherwise referenced , but just bear in mind the degree of credibility someone at your level receives, especially by novices.
Regs
jim
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A-a-Ron
New Member
So gym, what would you recommend to someone like me? I'm 40 and my joints are good. I have excellent flexibility and am a stickler for good form. I'm not big into heavy weight. I like higher reps with medium weight and I focus on good form. I feel no stress when I go deep on squats using light weight (135). Do you see any issues going deep on lighter weight? Heavier weight I wouldn't even try ass to grass. Also, of my parallel keeps my butt 18" from the ground. No can go to 10". Where would you recommend I stop?
I won't hold you liable.
ruckin
Member
Very bad idea in my opinion (I'm assuming you mean having separate days for quads and hammies). These muscles are all meant to be used together as a whole unit, not separate pieces independent of each other. I can't imagine a scenario where doing it that way could possibly benefit someone in any way, shape or form.
I personally prefer WO regimens that are less rigid bc muscles generally respond more favorably when challenged using one of several techniques.
Try altering a muscle group and do something different on occasion, the results (soreness) and/or growth may surprise you, as they have me.
R's advice is GTG but it must be followed to the letter. You want to go to ground I'm ok with that BUT the progression must be slow up/down, using light weights (and the closer to the ground you descend the lighter the weight should be).
But I can not overemphasize the importance of near perfect form and body mechanics !
Finally if you chose to lift "heavy' wo a spotter (which I certainly do NOT recommend) NEVER push up a weight should you feel a pop, snap, twang, or develop localized pain, DUMP IT PERIOD! (And as someone already mentioned, if you don't know how to safely dump a weight learn how ASAP)
A-a-Ron
New Member
Thanks got the advice. Reading everything makes me think that there is no reason to go as low as I am with anything heavier than 135. For heavier weight I will adjust my lifts to parallel.
Ill also read up on dumping.
Thanks for the information everyone. I've been on a plateau and this information will help break it.
^^^^ Understand the A-G technique does have it's application in some lifting competitions, in this instance I'm specifically referring to the SQUAT-SNATCH.
So yea otherwise bc the amount of articular stretch a joint must sustain, I generally discourage A-G type of lifting for those over the age of 45-50 unless the weight being used is NO MORE THAN 50% of that which is achievable thru a traditional squat.
Younger and experienced mates have at it by all means, IMO
So yea otherwise bc the amount of articular stretch a joint must sustain, I generally discourage A-G type of lifting for those over the age of 45-50 unless the weight being used is NO MORE THAN 50% of that which is achievable thru a traditional squat.
Younger and experienced mates have at it by all means, IMO
smashfit
New Member
couldn't agree with you more! Except maybe the "man vs. pussy" part....since I'm a chick and all
I think the main problem with A LOT of people (especially Americans...even at the highest levels) in any kind of realm of fitness.. is the lack of, or in some cases, non-existence, emphasis on mobility training. The human body really is an amazing thing! But you have to know how to take care of it to optimize what you want out of it. Most people out there, even with pre-existing injuries (some are limiting obviously), can gain the mobility to squat below parallel comfortably. Yielding them injury free and furthermore, preventing injury further down the line!
It's not rocket science guys...the more mobile you are and the more ROM your body has...the likelihood of you getting injured is reduced drastically!
Ive just started to train legs twice a week now that hockey season is over. No time for recovery from mixing extra leg days and hockey. Anyway what i have been doing is a one full on leg day starting with squats as primary lift. Next time on split legs are involved is primarily on my back day but i start that workout with 5 working sets of deadlifts.
This has worked pretty decent for me so far since squats and deads on the same day is pretty taxing when training heavy. It seems you sacrifice one for the other if training on the same day...if training for strength.
This was true for me. I find that since i have been squating below parallel i has less problems with my knees.couldn't agree with you more! Except maybe the "man vs. pussy" part....since I'm a chick and all
I think the main problem with A LOT of people (especially Americans...even at the highest levels) in any kind of realm of fitness.. is the lack of, or in some cases, non-existence, emphasis on mobility training. The human body really is an amazing thing! But you have to know how to take care of it to optimize what you want out of it. Most people out there, even with pre-existing injuries (some are limiting obviously), can gain the mobility to squat below parallel comfortably. Yielding them injury free and furthermore, preventing injury further down the line!
It's not rocket science guys...the more mobile you are and the more ROM your body has...the likelihood of you getting injured is reduced drastically!
RF1
New Member
I think it feels unnatural to stop before parallel. Like I'm fighting my body's natural instinct to go right down to got maximum push. Always do squats on leg days trying to switch between front squats also. Struggle with the front squats.
Casca
New Member
I sure di not want to go off topic but for those looking for some unfounded strength and size in their legs. Not to mention power thru the hips and hams. Hit up the box squat, u will be very happy that u did![emoji123]
doubleaa
New Member
I go slightly below parallel i guess ots just comfortable for me. Front squats i its more comfortable to go a2g all the way. There is just more muscle activation that way. Im big ROM since ive had some injury myeslf.
I highly recommend you try Bulgarian split squats i your routine. Very good for skaters.
Ozzy619
New Member
couldn't agree with you more! Except maybe the "man vs. pussy" part....since I'm a chick and all
I think the main problem with A LOT of people (especially Americans...even at the highest levels) in any kind of realm of fitness.. is the lack of, or in some cases, non-existence, emphasis on mobility training. The human body really is an amazing thing! But you have to know how to take care of it to optimize what you want out of it. Most people out there, even with pre-existing injuries (some are limiting obviously), can gain the mobility to squat below parallel comfortably. Yielding them injury free and furthermore, preventing injury further down the line!
It's not rocket science guys...the more mobile you are and the more ROM your body has...the likelihood of you getting injured is reduced drastically!
Where did you come to the conclusion that "Americans in any realm of fitness lack in mobility training"?
smashfit
New Member
it's kind of a known thing in the sports world...especially Olympic lifting was what I was referring to.
I was a Sport Science & Kinesology major and we were always discussing in various classes how Americans suck at stretching Lol (there were a lot of foreigners in class and had no idea until they all spoke up!) It's just kind of what all of the other countries say about us (especially at high level competitions like in the Olympics)
Basically we're the last country to really get on the "mobility and ROM" train..but we are slowly getting there!
Ozzy619
New Member
it's kind of a known thing in the sports world...especially Olympic lifting was what I was referring to.
I was a Sport Science & Kinesology major and we were always discussing in various classes how Americans suck at stretching Lol (there were a lot of foreigners in class and had no idea until they all spoke up!) It's just kind of what all of the other countries say about us (especially at high level competitions like in the Olympics)
Basically we're the last country to really get on the "mobility and ROM" train..but we are slowly getting there!
I think 10 years ago you could categorize most American athletes in this category. I can see your point in Olympic lifts and the Olympics in general, but I know plenty of other athletes that have changed focus to functional training and like you said, its becoming a lot more popular in the American sports world. As far as foreigners, theyre always going to hate. And thanks for the clarification.
smashfit
New Member
Yeah no problem! I'm glad it's become much more prevalent for us around here, wish it was emphasized to me when I was younger though! Could have prevented some injuries :/
powerlifter89
New Member
Mobility has been the latest buzz word in the strength and conditioning world the past few years, could very well be that we were a little late on that one. I do however believe some take mobility work a bit to far, be mobile enough to be healthy and efficient in your given sport. Some it seems really go overboard.
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