d2jsp
Log InRegister
d2jsp Forums > Off-Topic > Sports Coliseum > Health & Fitness > 100% Free Advice From A Professional > Ask Anything To A Trainer/bodybuilder
Prev1194819491950195119522039Next
Add Reply New Topic New Poll
Views: 599218Replies: 20387Track Topic
Member
Posts: 14,696
Joined: Jun 10 2007
Gold: 8,422.77
Trader: Trusted
#19491
Nov 22 2015 09:09pm
Quote (leemyungbak @ Nov 19 2015 02:32am)
hi ray i started filming my form mainly on squat and dl. and found major problems.

I cant seem to break parallel when i squat even with 0 weight. some things that ive tried that made it a little closer to parallel were pointing toes out past 45 degrees with wider stance and lifting heels off as i approach thre groind with my butt. are these corrections ok or do i need to stretch

thanks


Quote (leemyungbak @ Nov 19 2015 04:08am)
did some research, and sounds like hip flexor tightness is the culprit? if so what is the best stretch (there are thousands) but whats a overall good one that i can do real quick during work breaks and such




The best way to improve your squat flexibility is simply to recreate the squat, absolutely with no weight or bar (bodyweight only) and hold the focus at the bottom of the squat (IE: butt almost touching the floor). Concentrate on half reps, from 90 degrees to ATG and back again with varying foot position. Get a deep stretch for 15-20 seconds, then repeat more of these sets, alternating between static and dynamic actions (holding the stretch, then repping the exercise).

Give this a shot for at least 2 weeks and see how your body responds.
Member
Posts: 14,696
Joined: Jun 10 2007
Gold: 8,422.77
Trader: Trusted
#19492
Nov 22 2015 09:10pm
Quote (carteblanche @ Nov 21 2015 03:52pm)
bubble baths! any product in particular worth using/avoiding to create bubbles in the bath tub? otherwise i'll just pick the highest rated product on amazon


Just try to seek a more natural product with less overall additives. Always try to find a USA made product, as most products made in China have a tendency to be sub-par regarding quality of materials used.
Member
Posts: 14,696
Joined: Jun 10 2007
Gold: 8,422.77
Trader: Trusted
#19493
Nov 22 2015 09:12pm
Quote (turtol @ Nov 21 2015 10:35pm)
My bench has stalled for quite a while, last spring I ran smolov Jr. and I hit 185x3 for TnG reps, my strength declined after coming off the program though

About a month ago I hit 185x3 1 second pause reps basically 9 months with little progress

I've been on the Texas method for the last month or so with great progress on my squats and deadlifts increasing those 5lbs every week (1 week I missed my squats due to lack of sleep and food) but my bench has been at 180x4 last 3 weeks

Here's my program

Mon
5x5 bench (90% of last Friday's weight)
5x5 squat (90% of last Friday's weight)
10x1 deadlifts (90% of last Friday's weight)

Wed
2x5 squats 80% of Monday weight
3x5 bench 80% of Monday weight

Fri
1x5 squats (5pbs heavier than last week if reps were all hit)
1x5 bench (2.5lbs heavier than last week of all reps were completed (1.25 extra lbs per side)
5x1 deadlifts (5lbs heavier if all reps were completed last week)

My volume day bench I'm able to hit all my reps, should I add more volume? Maybe an extra 3x5 of flat db bench max effort on Mondays?





If you are still progressing at 5 lbs per week on all exercises, DO NOT change anything. Increased volume can actually make you stall. Just keep pegging away until you feel like you stall again, then we can change things up.
Member
Posts: 35,756
Joined: Aug 23 2009
Gold: 56.00
#19494
Nov 22 2015 09:38pm
Quote (SKCRaynor @ Nov 22 2015 08:12pm)
If you are still progressing at 5 lbs per week on all exercises, DO NOT change anything. Increased volume can actually make you stall. Just keep pegging away until you feel like you stall again, then we can change things up.



Just my squat/dead are continuing @5lbs/week, bench hasn't moved last 3 intensity days 180x4 paused last 3 weeks
Member
Posts: 14,696
Joined: Jun 10 2007
Gold: 8,422.77
Trader: Trusted
#19495
Nov 24 2015 06:52pm
Quote (turtol @ Nov 22 2015 11:38pm)
Just my squat/dead are continuing @5lbs/week, bench hasn't moved last 3 intensity days 180x4 paused last 3 weeks


I understand. In that case you need to do overloads. Get a spotter and add 10-15% more than your 1RM and force out 5 sets of 3 reps with maximum exertion. Do this twice per week for 2 weeks. After that, return to your normal schedule and you should be at least 5lbs higher.
Member
Posts: 42,958
Joined: Mar 15 2009
Gold: 0.00
#19496
Nov 25 2015 12:18am
hey raynor

what are some good oblique exercises . 2-3 will suffice
Member
Posts: 1,854
Joined: Jan 2 2010
Gold: 25.65
#19497
Nov 26 2015 09:57pm
Happy Thanksgiving, Ray. I really appreciate all that you do for us and I hope I speak on behalf the H&Fers when I say that we are grateful.
Member
Posts: 14,696
Joined: Jun 10 2007
Gold: 8,422.77
Trader: Trusted
#19498
Nov 28 2015 08:27am
Quote (Noun @ Nov 25 2015 02:18am)
hey raynor

what are some good oblique exercises . 2-3 will suffice


Rope or barbell side bends
Weighted oblique crunches (decline preferred)
Hanging side leg raises (weighted preferred)
Member
Posts: 14,696
Joined: Jun 10 2007
Gold: 8,422.77
Trader: Trusted
#19499
Nov 28 2015 08:27am
Quote (leemyungbak @ Nov 26 2015 11:57pm)
Happy Thanksgiving, Ray. I really appreciate all that you do for us and I hope I speak on behalf the H&Fers when I say that we are grateful.


Thank you for the kind words. I do appreciate it. :)
Member
Posts: 6,446
Joined: Feb 9 2009
Gold: 6,708.17
#19500
Nov 28 2015 12:43pm
Any tips for keeping lower back neutral during deadlifts? If I pick the bar up from a rack, I can keep it neutral until about the last 3-4 inches of the lift. Starts to bend around there.

Also, when I move the bar to the ground, I can't begin the movement without my back being slightly bent rather than neutral. Not sure if that was confusing as fawk or not.
Go Back To Health & Fitness Topic List
Prev1194819491950195119522039Next
Add Reply New Topic New Poll

© 2003-2024 d2jsp  Contact