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Post by neneboricua on Dec 21, 2015 11:31:24 GMT -8
One thing that cannot be overlooked, and you may be aware of, is a persons threshold to withstand pain. Not the pain of injury as that can lead to more injury but the pain of effort which can lead to larger gains in whatever it is you are doing. Just scanning through this thread and there's a lot of interesting info here. I've found this in particular to be very true. Not everyone is used to pushing themselves out of their comfort zone and fewer are able to hold sustained, maximal efforts. After a while, your brain pretty much convinces you that it's not so bad... I recently read an article focusing on triathlete's and pain tolerance but I think idea applies to any well trained endurance athlete. Finding your lactate threshold and being able to hold it for an extended period of time will allow you to do sub-maximal efforts (aka. endurance or tempo pace) pretty much all day with little discomfort. Basically, you learn how to "suffer" without feeling much of the adverse effects and without injury. Ultramarathon runners definitely know how to suffer!
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Post by wondermonkey on Dec 21, 2015 11:36:46 GMT -8
Ultramarathon runners definitely know how to suffer! Yes they certainly do. Some can handle the intense suffering of effort in a short amount of time (sprint, lift) and others can endure different levels for longer. I know when I'm in my bike and I'm doing intervals once I have the "what" I'm going to do I actually focus on my pain threshold, and pain management (related). As I get back into the groove of enjoying the pain in the manner of embracing it and making it my friend the gains start to accelerate. I can actually FEEL the urge to push into this type of pain returning. It's like a muscle that needs to be worked out and woke up.
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Post by rwtb123 on Dec 21, 2015 11:49:34 GMT -8
With me these's no should or shouldn't.I'll try something and if it doesn't feel right or I'm not feeling strong on that move I'll move on to something else.I tend to do stiffleged deadlifts only as a warmup stretch because I find it too easy to pull or tweak something the wrong way with that exercise otherwise.What I call romanian or bent legged deadlifts(using the keystone cop movement)is my favorite power ham move.It takes some practice and feel to do it correctly (probably why it is not too widely used)but once you get the form down it is great and effective.Lunges I find similar to stiffleg deadlifts(light for the stretch otherwise risk pulling something).I use various lying decline bench leg curls as an isolation for the hams.Keep in mind that hams tend to be a fast twitch muscle group so throw in some explosive curls with light to moderate weight.
As for how frequently and when.If I'm trying to bring something up I try several days in a row for at least one set.I often superset with quads but for me hams like my other pull muscles are a relative strength.For you I would do several exclusive ham focused workouts and let how they respond determine how to go forward...
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Post by wondermonkey on Dec 21, 2015 11:53:21 GMT -8
For you I would do several exclusive ham focused workouts and let how they respond determine how to go forward... I'm a hard gainer on legs but that used to just lead to getting mean on leg day and having at it. I haven't gotten back to the getting mean on weakpoints thing yet, and maybe never will again but I can feel the beginnings of it.
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Post by rwtb123 on Dec 21, 2015 18:08:17 GMT -8
I'm a hard gainer on legs but that used to just lead to getting mean on leg day and having at it. I haven't gotten back to the getting mean on weakpoints thing yet, and maybe never will again but I can feel the beginnings of it. Well,then you need to focus on compound exercises that target the hams,glutes and hips.I would recommend doing deadlifts,squats and romanian deadlifts each at least once a week.Start at 6-12 reps down to 2-3. There's a reason Vince Gironda didn't let those training under him such as Larry Scott do conventional squats as he thought they would give you too large glutes.I would do squats deep to bring in more hams/glutes and focus on exploding out to target the hams even more.As I said before romanian dls target the hams even more directly and conventional dls bring a lot of legs/glutes and hips as well.Put on your heavy duty hiking boots,buy some wrist straps and lift heavy...
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Post by wondermonkey on Dec 21, 2015 19:50:03 GMT -8
Put on your heavy duty hiking boots,buy some wrist straps and lift heavy... * Puts on lace hand coverings * Wears bunny slippers * Attaches marshmallows to toothpicks * Approaches pain cave * Sets one rep PR
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Post by wondermonkey on Dec 21, 2015 19:53:08 GMT -8
I would do squats deep to bring in more hams/glutes You are 100% right on this. Bottom half of deeper squats is where this work is done. What I hate about squats is getting going on them. After a few weeks and no thought has to be given on the movement it gets intense and enjoyable. The movement my body WANTS to do is not a proper squat. For this reason one of the trainers is going to help me out a few workouts in a row to make sure my body knows the feel of a correct squat.
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Post by rwtb123 on Dec 21, 2015 20:37:16 GMT -8
What I hate about squats is getting going on them That's where the yerba mate,red bull,tongkat ali,creatine and head-banging R&R come in,lol.I will usually start with some light and enjoyable cable work until I am warmed up and properly zoned in.But initially using a pt for proper form is a good idea because it is very easy to get into bad habits to make things easier w/o even realizing it...
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Post by wondermonkey on Dec 21, 2015 21:30:20 GMT -8
This is the posture I am wanting to do but it's not how I originally learned. The photo below is on the way down or up and not quite as low as I'll want to be. Though this position has been around for a while some regard it as "new" and many old schoolers won't do it this way. I've tried to unlearn and relearn everything I thought I knew and this is what seems to be an evolved form of the squat. It's also what the trainer I'm going to use now teaches and uses so that works out.
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Post by rwtb123 on Dec 21, 2015 21:47:24 GMT -8
She definitely has some toned hamstrings...but yes that does look like a good way to insure proper form.I use a power rack but honestly it took me awhile to learn not to ego lift doing partial reps.The old school powerlifters like box squats where they set a box at the proper depth and just barely touch it.
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Post by wondermonkey on Dec 21, 2015 21:54:16 GMT -8
I don't mind the box squat if used to create muscle memory. And done for a purpose the box squat is good to work on some explosive power. However I'm sure you have seen where people are crunching their spines and using it as a crutch to not actually fully squat.
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Post by rwtb123 on Dec 21, 2015 22:25:22 GMT -8
Actually,when I belonged to a gym the squat rack was a lonely piece of equipment.Not even bicep curlers like WWBF seems to encounter.But we mostly have fitness palaces down here.But that's the great thing about the internet.You can hang out around strength/power sites where NJ/Pa powerlifters are talking about explosive box squats or old school bodybuilding sites where everyone is doing 20 rep squats with their 10 rep max weight using rest/pause to grind it out(and bragging about whether they puked or not).The rage in the gym when I belonged was walking lunges...
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walkswithblackflies
Trail Wise!
Resident terrorist-supporting eco-freak bootlicker
Posts: 6,952
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Post by walkswithblackflies on Dec 22, 2015 4:56:20 GMT -8
Bah! The only squat is a FULL squat. If your ass ain't touching your ankles, go lower.
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Post by rwtb123 on Dec 22, 2015 5:37:05 GMT -8
Bah! The only squat is a FULL squat. If your ass ain't touching your ankles, go lower. 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.I do at times vary my stances but with a narrower stance you should be able to take your upper legs below parallel(she hasn't even quite gotten to the parallel point).It may be a safer way to do body weight squats but is not going to directly translate well to form for weighted squats...
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Post by wondermonkey on Dec 22, 2015 7:35:19 GMT -8
Actually,when I belonged to a gym the squat rack was a lonely piece of equipment.Not even bicep curlers like WWBF seems to encounter. When I started this job six months ago I looked for a gym to use. Luckily the one I found was power lifter based. I'm not a power lifter but I do feed off that type of energy. The ownership is friendly and the lifters there are pretty cool.
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