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Post by wondermonkey on Dec 22, 2015 7:38:09 GMT -8
Looking closer at her form I think you are right.It looks like to keep balanced on the wall she needs an exceedingly wide stance that would be hard to duplicate w/o the wall and would not support much if any weight or the ability to squat deep. You would think that if you weren't used to it but this is the form that many are moving to. Not in a fad way but in a functional, that's how the body works, type of way. Looks odd but reading and such supports it. I know that means nothing because reading also supports the more traditional way also. When it was explained to me and I read the "whys" it made sense so off I go. When I get the links for the research I'll link it for your amusement. It may not change your mind one way or the other but it gives better explanations than I have the ability to give.
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Post by wondermonkey on Dec 22, 2015 7:39:31 GMT -8
Bah! The only squat is a FULL squat. If your ass ain't touching your ankles, go lower. You can certainly go lower than the point in time photo that I linked. Maybe not going to the ankles but the reason for that is to fully engage, right?
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Post by wondermonkey on Dec 22, 2015 7:51:51 GMT -8
I will also say that I'm not a proponent of "a$$ to the grass" on squats. There is "deep enough" and no deeper. I think regardless of the form you use the deeper you go the disadvantage you give to the knees and everything that connects and supports. If you can avoid injury or damage they you have been fortunate and have received the benefits. I prefer to go "deep enough" which is just below parallel. Your mileage, opinion and experience may be different but that's how I feel. I can work that extreme lower part of the movement with another exercise.
Generally I have good knees, all things considered, and I'm going to keep it that way.
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Post by wondermonkey on Dec 22, 2015 7:53:46 GMT -8
When I get the links for the research I'll link it for your amusement. It may not change your mind one way or the other but it gives better explanations than I have the ability to give. Mike Bridges is the name to look up if you have an inclination to do so. He's the one who make the type of squat popular that I'm talking about. The lady in the photo is doing a good job of practicing the movement and is how it has to be done with no weight on the shoulders. If you can do it like in the photo you will have the basic feel for it and are ready to put a bar and weight on the back.
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Post by rwtb123 on Dec 22, 2015 8:03:12 GMT -8
You would think that if you weren't used to it but this is the form that many are moving to. Not in a fad way but in a functional, that's how the body works, type of way. Yea,that's probably a more functional stretch but if you want to bring up a lagging bodypart by developing muscle fibers taking them through a full range of motion with weight is the best way to do that.That's why as WWBF says touch your ankles if you are flexible enough.
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Post by rwtb123 on Dec 22, 2015 8:34:20 GMT -8
If you can do it like in the photo you will have the basic feel for it and are ready to put a bar and weight on the back. Now that does make sense and why I said "directly".You're not going to support much weight with that stance but it may safely get you use to being in a low position while providing functionality to get something off the lower shelf of the grocery store(or perhaps help in skiing).I learned by the school of hard knocks to squat as low as my flexibility allows.And,using plates to elevate the heels as in the photo I uploaded of Dave Draper squatting a while back does help protect the knees and allow you to go safely deeper. But, some of it is body type as well as short "squatty" people will have an advantage over tall thin people in this particular exercise.Bottom line go as low as you safely can...
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Post by wondermonkey on Dec 22, 2015 8:40:29 GMT -8
Dave Draper is a wuss. Just kidding! I used to look at magazines with he, Tom Platz, Charles Glass and all those other guys in it.
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Post by wondermonkey on Dec 22, 2015 11:42:58 GMT -8
Good workout today. While yesterday was going to be an ahead-of-schedule squat session I ended up squatting today. Felt more comfortable with the movement. I'll stick with the same weight another two sessions and if things continue how they are now I'll start actual workouts. Though I will say that I am certainly getting benefit now but not like one would with progressive weight resistance.
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Post by wondermonkey on Dec 23, 2015 8:30:07 GMT -8
Sore "just enough" from yesterday's workout. Today is going to be a big day as I don't think I'll be able to get a workout in for the next two days. This means today is Chest/Back/Shoulders/Biceps/Triceps. It also means that I'll do an abbreviated workout for each body part but that's probably better then not doing anything at all.
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Post by rwtb123 on Dec 27, 2015 7:57:31 GMT -8
Though I will say that I am certainly getting benefit now but not like one would with progressive weight resistance Trust me,getting your form down before you start adding weight will benefit you over the long run.Proper form is more important than the weight lifted, but for some that's a difficult lesson to learn...
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Post by rwtb123 on Dec 27, 2015 8:00:10 GMT -8
It also means that I'll do an abbreviated workout for each body part but that's probably better then not doing anything at all. Right again...
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Post by wondermonkey on Dec 27, 2015 8:10:52 GMT -8
Trust me,getting your form down before you start adding weight will benefit you over the long run.Proper form is more important than the weight lifted, but for some that's a difficult lesson to learn... My dad always insisted on doing things right, whatever the activity is. It was reinforced when I played baseball and he hammered home that while on the tee working on form he'd rather see five sets of five very focused swings then just up there taking 100 cuts just to check the box that says I did them. Fast forward to reading magazines and paying attention to all the Weider disciples preach connecting the mind to the muscle and getting more out of less and on and on. So today is going to be more form in the rack. Same weight. When I can do four work sets of 10 of this weight and I feel I'm automatic I'll throw just a bit more on and do the same. With squats I'll hold myself back progressing more slowly than I probably could. It's for the best.
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Post by rwtb123 on Dec 27, 2015 9:12:18 GMT -8
Over the last 9 days(Dec 19th-Dec 27th)I started with a 3 on weight training schedule which put me at 6 straight days weight training(with the previous three being last week's complete cycle).I was making good progress but getting a little sluggish due to lack of any aerobic training.So after a rest day I cycled around 152 miles over the last 5 days doing 3 rides and walked once or twice for 6 miles or less(and I may do another walk this afternoon/evening).Early this morning before my bike ride I did a weight session to complete all body parts at least once over this reporting period.
Details of my weight training: 19th chest/legs (incline/decline bench for chest and squats/decline bench leg curls modified supersets for legs) 20th arms(blasted them harder than I have in a long time) 21st calves/traps(eclectic workout but being the 6th day on I was just training areas I don't usually focus enough on.I love training calves but being a strength I have been neglecting to train them recently) 27th chest/back (due to the cycling this was moderately heavy modified supersets of bench and pulldowns where I was stopping before failure, using a slower tempo than I normally do,and focusing on holding and feeling the contraction,and some stretching but not with arms below parallel to the body due to potential elbow issues with these two exercises otherwise.This was a surprisingly effective shakeup workout that I really felt the muscles working and felt the pump(in Arnold lingo).It always helps to keep the muscles guessing what you are going to do next.
Overall I feel really good now.The recent weight training focus has put on some new muscle and the cycling has toned it down and left me energized...
ETA I just realized I missed shoulders this week but the shrugs I did for traps along with the front cable raises that I did the same workout that hit shoulders/traps leaves me not too worried about this.
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Post by wondermonkey on Dec 27, 2015 10:41:14 GMT -8
Overall I feel really good now.The recent weight training focus has put on some new muscle and the cycling has toned it down and left me energized... Very nice stretch of activity! There are body parts which I know gets hit via other activities such as your shoulders and such. Do you journal or track your workouts?
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Post by wondermonkey on Dec 27, 2015 10:45:17 GMT -8
Just got back from leg day. Today was again a day to work on form. My goal was to do four sets of 10 of good form with my present weight and I was able to do that. I'll do that one more time I think before adding any weight. With just getting back into a groove with legs (or any body part) it doesn't take a bunch of different exercises or reps to cook an area especially if one is using a compound movement. Squats are certainly a compound movement. I felt my posterior chain twitching a bit which informed me it was well aware of my activity. I finished off with some deep leg presses at a moderate weight just to get some stretching and to ensure I was hitting the bottom end sufficiently.
Tomorrow is Chest/Back if I can get to it. We are off-season for fastpitch and that is the day I dedicate to work with individuals on hitting.
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