MESO-Rx
Anabolic Steroids
Valsalva maneuver
- Thread starter weighted chinup
- Start date
Thanks for the feedback.
I actually have an issue with bending too much forward. It seems impossible for me to NOT break at the hips and reach depth, but I'm sure its just a technique/mobility issue that can be fixed.
weighted chinup
Member
Allright, thanks for the feedback. How are you implementing front squats? Rep ranges etc. Assuming you only do it once a week
(sorry for the thread hijacking, I'll fuck off if you want me to OP)
That's what this thread is here for, I've hijacked countless threads so I can't complain, not that I would, I like where this thread is going.
Front Squat is the only squat I do - I actually don't perform traditional back squat so my implementation would be as someone who makes it a top priority in their training as their main movement.
I prefer to train with a slightly larger percentage of 1rm on front squat than I do on other movements, anything in the 5-6 rep range is excellent for my goals which are bodybuilding oriented.
I aim for 50 total reps per session using this intensity and doing as many sets as needed until I hit the tonnage goal, but I often fall short at around 35-40. Still plenty of total tonnage with that intensity to be effective though so no big deal.
Right now the weight I'm using is more like 3-4RM, it just kind of happened, I didn't plan on it but I'm enjoying it. I'll stay with this weight until it becomes a 5-6RM and bump it up again.
I perform it 2x weekly.
Try Oly shoes as a quick fix and do some paused work at the bottom to help with dorsalflexibility. That's usually a leading cause of forward lean in the front squat.
Allright, thanks for the feedback. How are you implementing front squats? Rep ranges etc. Assuming you only do it once a week
(sorry for the thread hijacking, I'll fuck off if you want me to OP
Depends on how you use it in your training. A primary lift? 3-5sets of 5 or less reps for me. Secondary movement? 4-6 sets of 5-8reps
I do quite a bit of volume on back squats as it is. Would you suggest adding in some high intensity front squatting? I gue
Thanks man, really appreciate it!
My goals are more strength oriented and I am already doing quite a bit of BS volume. I might try to implement some high intensity FS just for the sake of getting strong in the FS unless you guys feel it has a larger value that way.
doc:
I do already use oly shoes, but I have very long femurs. I already knee travel way past my toes in normal back squats. But I'm sure its something I can make work if I practice it more.
Do you guys feel I should make it a "primary movement" i.e start with it on one of my training days, or just bang out some reps after my back squats?
That's what this thread is here for, I've hijacked countless threads so I can't complain, not that I would, I like where this thread is going.
Front Squat is the only squat I do - I actually don't perform traditional back squat so my implementation would be as someone who makes it a top priority in their training as their main movement.
I prefer to train with a slightly larger percentage of 1rm on front squat than I do on other movements, anything in the 5-6 rep range is excellent for my goals which are bodybuilding oriented.
I aim for 50 total reps per session using this intensity and doing as many sets as needed until I hit the tonnage goal, but I often fall short at around 35-40. Still plenty of total tonnage with that intensity to be effective though so no big deal.
Right now the weight I'm using is more like 3-4RM, it just kind of happened, I didn't plan on it but I'm enjoying it. I'll stay with this weight until it becomes a 5-6RM and bump it up again.
I perform it 2x weekly.
Thanks man, really appreciate it!
My goals are more strength oriented and I am already doing quite a bit of BS volume. I might try to implement some high intensity FS just for the sake of getting strong in the FS unless you guys feel it has a larger value that way.
doc:
I do already use oly shoes, but I have very long femurs. I already knee travel way past my toes in normal back squats. But I'm sure its something I can make work if I practice it more.
Do you guys feel I should make it a "primary movement" i.e start with it on one of my training days, or just bang out some reps after my back squats?
I do quite a bit of volume on back squats as it is. Would you suggest adding in some high intensity front squatting? I gue
Thanks man, really appreciate it!
My goals are more strength oriented and I am already doing quite a bit of BS volume. I might try to implement some high intensity FS just for the sake of getting strong in the FS unless you guys feel it has a larger value that way.
doc:
I do already use oly shoes, but I have very long femurs. I already knee travel way past my toes in normal back squats. But I'm sure its something I can make work if I practice it more.
Do you guys feel I should make it a "primary movement" i.e start with it on one of my training days, or just bang out some reps after my back squats?
How much of a heel do your Oly shoes have? Mine are 5/8 of an inch and just perfect for me. I'd go as much as 3/4 inch personally but no more for me.
Front squats can be used as both a primary and secondary/assistance movement. It depends on your goals, weaknesses and where you are in your training.
If you tend to good morning your back squats and experience lots of chest caving, using it as either to build up quad strength is fine. If you use them for active recovery days in between back squat sessions you can do them pretty heavy without adding too much more stress to your back squat since it's a different movement. If you want to develop quad muscles and make them bigger using it as a secondary with high volume is fine. They're such a versatile lift that they can be used for many purposes
Thanks a lot doc.
I use the Adidas Power Perfect II's, which I believe is a 3/4 inch heel. I am eagerly awaiting my new white Adipowers. DIdn't really need an upgrade as the power perfects are great shoes, but so many people at my gym wear them, I need to set myself apart dammit!
As for front squats.. Hmm, I feel my technique is very good with the back squat atm, so I wouldn't really need them for anything else than to just do front squats and reap any benefits there are to get. I am tempted to go with heavy front squats on my "active recovery/fluff day", and then maybe throw in some volume work if I felt like it one day.
First off I need to get my shoulders adjusted to accepting the heavy weight tho lol
I stopped using it after I shit my pants on a squat pr. J/k!
Why would crossed arms be the last option? I see that most powerlifters and world record front squat holder use exactly crossed arms, I always thought it is safest of all.
It is actually the least safe method to cross your arms. It sits with less stability on the shoulders. The reason you see many powerlifters do it that way is bc they, like me, lack the flexibility/mobility to hold it in the rack position. I cannot do cleans anymore for this same reason although I'm trying to improve my mobility to be able to include them in my training again in the future. I get excruciating pain when I try to rack a clean or hold a front squat in the rack position. My only alternative is to use the California or forward arm method if I want to do front squats and seeing as they are a phenomenal lift to do, I'll risk the decreased stability in order to do them
Secret of Steel
New Member
Dude, sometimes I hold my breath for 4 reps. The only time I don't use the valsalva is with light accessory exercises because there is no point.
When I lift heavy I hold my breath until I pass the sticking point. Squats after I explod up and deadlift before looking out. I tried the inhale and exhale breathing and the holding the breath method. But I like the method I use now. Thanks for all the good information from everybody.
Maxlass
New Member
I've been doing it since reading Starting Strength on bench and overhead press, squats and deadlifts. Found I can only do it properly on lower rep sets otherwise I gas out. Find myself very light headed after deadlifts though. Did a different workout yesterday with the brother in law squats, deadlifts and sumos all with 5 rep sets heavy as. Along with feeling sore where I expected my abs are feeling it too so I'm guessing it must activate them a lot more.
The valsalva will certainly allow a harder contraction in the abs. You can add to that even more with a good lifting belt also
Maxlass
New Member
I use a belt but want to upgrade as mine is on that is slightly thinner at the front and I've read the 4" width all the way round works better, true?
Very much true! A belt that is thinner in the front was designed by someone who doesn't know jack about lifting. A belt isn't made to directly support your back which is why these ppl design it thicker in the back.
A belt is supposed to give your abs something to contract against resulting in a tighter/harder contraction which then Stabilizes your spine better.
A belt 4" around is the way to go. My personal preference is the Inzer lever lock belt. They make them in two thicknesses, different than the 4" width we're talking about, 9 or 10mm and 13mm. I have the 13mm belt. You can go lever lock or single prong, whichever you prefer, but don't go for a double pronged belt. My belt was expensive at $97 or so but well worth it to me as a competitor. Besides shoes and chalk a belt is the only other must have IMO.
Maxlass
New Member
My gym doesn't like chalk and where I live I don't have a lot of choices. The brother inlaw has a set up in his shed and used chalk for the first time yesterday. Fucking awesome! Lifted without straps for the first time even on working sets. I use alternative grip and it felt solid all the way through. I'll continue to use his shed when I do deadlifts from now on I just don't like his squat stand as it's either too high or too low on the heights. Eventually I will find another gym it just means I'm going to have to travel more.
My gym doesn't like chalk either but they look the other way for me since I'm very careful in how I apply it. I have it in a ziploc bag inside one of those small plastic produce bags from the grocery store and it stays in my gym bag. I reach in and grab a bit of chalk then carefully walk to the garbage can where I rub it I my palms. The mess is contained to the garbage and rarely ever gets anywhere else except maybe the bar and plates at times but those can be wiped down quick.
Another option is to go to a sports store or online and buy liquid chalk. This leaves no mess and even gyms who completely prohibit chalk use allow liquid chalk. Pour some into your palm and rub it in. Takes a few seconds to dry but works ok. Not as good as real chalk but hey it gets the job done lol.
Nice job on lifting without the straps!!!
