http://www.youtube.com/watch?v=o9uRMiZHSwQ


bamf. says she can do hundreds of squats and not feel anything. i got something she can squat


more
http://www.youtube.com/user/charliejames1975

[Edited on May 28, 2009 at 1:50 AM. Reason : i feel like trap]

5/28/2009 1:46:03 AM

great vids

5/28/2009 6:45:50 AM

Quote :

" Maybe I'm applying logic improperly here, but the way I see it is if if its bad for someone with a reconstructed ligament, there's no way it can actually be good for someone with uninjured knees. "

\

*carlface* bad logic indeed.

In his athletic experience, he was awfully quick to blame squats and lunges rather than the action of the sport the athletes play...


For those of you w/ sore vertabraes, take a look at the low bar squat. The bar sits on the delt insertion points, is more stable (w/ the correct hand position). Starting strength and the Ripptoe form lectures on crossfit.com are good resources for this, but I also have several articles I can email you, if you pm me w/ an email.


oh, and supporting that the "no knees past feet" is retarded....

Quote :

"PRACTICAL APPLICATIONS: Although restricting forward movement of the knees may minimize stress on the knees, it is likely that forces are inappropriately transferred to the hips and low-back region. Thus, appropriate joint loading during this exercise may require the knees to move slightly past the toes."

http://www.ncbi.nlm.nih.gov/pubmed/14636100?ordinalpos=3&itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_DefaultReportPanel.Pubmed_RVDocSum

[Edited on May 28, 2009 at 7:36 AM. Reason : , ]

5/28/2009 7:17:09 AM

hot as fire.

5/28/2009 9:36:49 AM

And I know or have met way too many people who have thought or been told to not do lower body work as they have bad knees, but have and have since had thier pain go away. I myself though I had bad knees in HS, but infact, they were just weak. I have trained people, who have since had knee problems and pains go away (back and shoulder issues as well). All of the above are a broad spectrum of ages, but especially highlight older/seniors.

Weight training is not only good for building/maintaining muscle strength/mass, but also for bone and connective tissue.

Its funny that doctors now push resistance/weight training for arthritis, but many still arbor antiquated views on it.

5/28/2009 9:42:17 AM

hmmm my orthopaedic surgeon recommended squats and lunges (obviously building back up slowly) after I had my ACL repaired and had no problem with me doing deadlifts

actually recommended against leg extensions because of the excessive torque they put on the knee when using full ROM

he works with the Hurricanes, but I'm sure that doesn't mean anything

[Edited on May 28, 2009 at 10:52 AM. Reason : ]

5/28/2009 10:51:40 AM

for page 2

5/28/2009 11:26:09 AM

I might have to order one of those.

5/28/2009 11:28:45 AM

this thread is an absolute load of horse dung.

all the meatheads on here expounding about the "goodness" of squats. i mean, come on, no serious athlete or bodybuilder uses them. louie simmons was only pretending to talk about the benefits of squatting and hardly was able to justify his 900 lb squat at 52 years old.

arnold schwarzenneger would never consider squatting 500 for reps when he was trying to mass up. And that old ronnie coleman, what wasted effort to get up to 800 lbs on the squat when he was busy winning all those olympias.

but pencil legs "heard" from all his gym rat friends who can bench their own body weight (2 times) and like to use kettle bells that squatting is bad for your knees and back. too bad they probably never had anybody teach them proper form or tell them that the more you squat, the less it will suck.

i know, i know, now i'll get some of these "you have no proof," nc state doesn't teach it. blah blah blah blah. kiss my ass. squatting is the KING OF LIFTS. the KING! fuck your bench press. if you aren't at least putting up 2 times your body weight, you aren't trying. (unless of course it's a different workout)

total, typical, liberal hip sled hippy crap. get the fuck out of my squat rack if you are doing bicep curls.

[Edited on May 28, 2009 at 11:48 AM. Reason : .]

5/28/2009 11:46:30 AM

lol liberal hippy golo action

5/28/2009 11:58:16 AM

^^ if theyre "pencil legs" and can only bench their body weight 2x then I don't know how they could be considered a gym rat of ANY kind.

[Edited on May 28, 2009 at 12:49 PM. Reason : ]

5/28/2009 12:48:26 PM

good call

but in my rant it sounded good, if not making too much logical sense. besides, i didn't have any blood in my brain, i just got done.....squatting. i kill myself i swear.

5/28/2009 1:00:40 PM

haha, yea. I've been nervous of doing squats with heavy weights since I messed up my PCL wrestling - mainly since that knee bothers me some anyways. But I know doing some is good for building that strength back up so I try and find a middle ground.

5/28/2009 1:10:02 PM

i feel like I would lose some serious core stabilizing work if I took out squats from my workout (I already don't get enough for my back as it is...)-


my leg day usually consists of:

-warm up the legs on bike for about 10 minutes
-squats
-leg press
-leg curl/ext superset
-either front squat or lunges
-calves
-walk for a couple miles to stretch them back out

sometimes I throw straight leg DL in there, or good mornings (but damn, I hate those...)

the only things I took out were dead lifts and any type of clean (since I'm not training to be explosive anymore, it's not worth the potential risk of injury- that and the gym I go to probably wouldn't be too keen on me doing that... if I started playing any sport again competitively though, I would probably start back up with those)


bottom line, I think squats are important- it's like saying can bench press be replaced by a machine press... well yes, the same major muscle is being worked, but all the supporting muscles are being let go- it really just comes down to what you are trying to do

[Edited on May 28, 2009 at 2:35 PM. Reason : c]

5/28/2009 2:32:40 PM

one common misconception is that squatting is a "leg" exercise and concentrates on the quadriceps muscles. when done correctly, squatting mostly targets your glutes and hamstrings. those of you complaing about pain from squatting have never done one rep right. and if you bend your knees first, you are not doing it right.

5/28/2009 3:07:57 PM

yeah, it is so hard to try to teach people how to squat- especially those who self taught themselves


they just go right back to their old form after 2-3 sets- my knees never go past my toes, which is hard to convince people to do when I get them squating

it often involves me getting them to do just body squats at 50-100 reps, holding onto a rack... which they see as imbarrassing- hell, I'd rather squat 135 20 times properly than 315 10 with piss poor form, risking injury and not getting the true benefit of the exercise

5/28/2009 3:13:24 PM

I'm working through a GVT cycle and about to go do 10x10 squats followed by 10x10 leg curls.

5/28/2009 4:45:54 PM

German Volume Training hurts...have fun with that

5/28/2009 7:21:46 PM

Quote :

"squatting is the KING OF LIFTS."

maybe, but that would make Deadlifts the Emperor and the Clean and Jerk supreme commander of the universe.

Quote :

"one common misconception is that squatting is a "leg" exercise and concentrates on the quadriceps muscles. when done correctly, squatting mostly targets your glutes and hamstrings."

squatting is a leg exercise, and it does predominantly target the quadriceps muscles. I'm starting to think you're doing your squats wrong.

5/28/2009 10:12:07 PM

Maybe this thread should be "Deadlifts, Again"

Quote :

"yeah, it is so hard to try to teach people how to squat"

I start squat instructing using a box/bench. People automatically get the "sit back". Makes feet and knee placement info much easier to be taken. The form of weight placement/type varies--newbies get dumbells for goblets or "dumbell sacks".

[Edited on May 28, 2009 at 10:38 PM. Reason : ^what about the snatch?]

[Edited on May 28, 2009 at 10:43 PM. Reason : ]

5/28/2009 10:37:25 PM

i love me some dead lifts, bloody shins ftw

5/29/2009 6:08:24 AM

Ab roller > squats

Gotto get those hawt abz for summer !1

5/29/2009 7:24:53 AM

Quote :

"squatting is a leg exercise, and it does predominantly target the quadriceps muscles. I'm starting to think you're doing your squats wrong. "

all your power is derived from your glutes. while doing high bar olympic type squats will develop quadiceps, the pressing movement gets most of its force from the back of the legs.

i guess you haven't heard of the posterior chain?

5/29/2009 8:06:24 AM

Quote :

"i love me some dead lifts, bloody shins ftw"

Ugh...I hate those purple shin scars that never seem to go away.

5/29/2009 10:50:39 AM

for everybody playin with their pickle about how great they are at deadlifting, know that it is not a substitute for a squat, bloody shins and all

5/29/2009 11:06:43 AM

RAWR RAWR RAWR I DEADLIFT 3X MY BODYWEIGHT AND I WEIGH 300 LBS.

5/29/2009 11:23:26 AM

^ that's not really that good if it were true.

the poundage is great, but the ratio is pretty poor. start smoking to lose some weight.

this is also the face you need to deadlift 900
and when you're done with a big squat workout you feel like
and during rep 8 of your 12 rep set you feel like
but all that extra testosterone lets you bulk up and be at the beach like
and other dudes in the gym go
and all the girls go
and at the bar when some dude fronts for flirting with said girl you make him
but the chronic back pain is so bad you go on vicodin and feel like

all this from squatting. damn

5/29/2009 11:38:28 AM

^^why not do both?

DLs for the glutes, RDLs for the hams, Squats for the Quads, all for the lower back

this thread is getting serious, let's start commenting on how to lunge properly now

when I started doing power cleans, I smacked myself in the chin the first 2 times out, the first time I did push press, I also scraped myself in the forehead, Imsuxok?

5/29/2009 11:40:01 AM

Quote :

"the poundage is great, but the ratio is pretty poor. start smoking to lose some weight."

You're fucking kidding right? 3x is pretty damn good.

Quote :

"when I started doing power cleans, I smacked myself in the chin the first 2 times out,"

I cracked my chin so hard with the bar on a push press a few months ago that I thought I was going to have a couple of cracked teeth. Been careful of that ever since.

[Edited on May 29, 2009 at 11:54 AM. Reason : l]

5/29/2009 11:50:11 AM

nah

but, there are three distinct parts to the "clean"

1) the lift, where you keep your back at the same angle and lift up the weight (do not accelerate) to about knee level.
2) the "jump" where you accelerate the weight up as high as you can whilst going up on your toes and pulling your traps up as get the bar as high as you can as fast as you can
3) jump under the bar while pulling your elbows under.

obvioiusly, there may be other ways to do the lift, but this is the way that many advocate and that i get the highest amount of weight on.

great exercise for explosiveness (i'd say on par with box squats)


xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxx

out of curiosity, where do you workout where you can do such lifts? at the XXXX's where i lift, i get all sorts of curious looks. one douche actually had the gall to come up to me to say the plates were making too much noise. i said get a powerlifting riser and there wouldn't be a problem. i also said, approach me during a set again with this much weight on the bar and we're going to have a serious problem.

it's a sad state of affairs when gyms have been turned into fitness centers. sadly, out in the boonies of western wake county, there ain't much choice.

5/29/2009 11:56:42 AM

the Y, and a real gym.

The Y is actually cool, w/ what ever, I've done deficit deads to pins at knee height, rack pulls, and dropped a deadlift from knee level on to the pads (no bumpers--yet--they are getting some in the near future) and I'm not the only one really lifting (they are cool w/ me doing deads/whatever in socks). I also have a membership to a gym that supplies chalk, has bumper, comp plates, quality barbells, platforms, chains, real bands, a monolift, stones, tires, sledge, car squat set up, car dead carry, rack cary thing, stuff for doing real farmers walks, cambered bars, saftey squat bars, fat bars, etc. etc.

[Edited on May 29, 2009 at 12:15 PM. Reason : ]

5/29/2009 12:13:52 PM

So we're talking about cleans now? This thread is all over the place.

5/29/2009 12:14:30 PM

I chipped my tooth about a year ago doing jerks

5/29/2009 12:15:46 PM

i work out at the carmichael rec center, usually first thing in the morning. All the squat racks are open so I'm able to hog one the entire time I'm there. Never received any complaints about setting down the bars too aggressively.

I went to PF over winter break for a week and set off the lunk alarm twice. How else do they expect me to set down 75lb DBs when I'm benching them w/o a spotter? Could be damn dangerous for me to gingerly set them down. I certainly wasn't tossing them or anything.

5/29/2009 12:15:47 PM

You bring them to the chest, bring your feet up, roll foward, and set them down...

[Edited on May 29, 2009 at 12:20 PM. Reason : we haven't heard from the OP in a while,,,,haha]

5/29/2009 12:17:55 PM

And there's one ab rep, too.

5/29/2009 12:20:53 PM

if you are ridiculously strong you should be able to make as much noise as you want (let's say you have to combine over, hmmm, 1865 lbs..i know random number). or if you are a professional bodybuilder with your card in hand.

however, i am not ridiculously strong and have probably only seen a handfull of people that i would consider such.

PF is such a joke. i like to set off the lunk alarm by jumping in the air and coming down. but.............there sure is a lot better scenery there than some of the other gyms i've frequented
still, the 80 lb dumbells and the freakishly out of shape clients scare me. that whole "fitness for everybody" is a crock of shit. you cannot be 400 lbs and be fit. and no, doing the back hyper machine does not make you fit. and lifting a 25 lb dumbell does not make you fit. i know, i know, here it comes: "they are trying and that is better than nothing." well, they should have been trying before they weighed a grotesque amount. there are plenty of fatties who are now skinnies because they did something about it. planet fitness enhances the culture where it is okay to be mediocre and accept being pathetic, all for only 10 dollars a month, 20 for unlimited tanning. why do they even have a squat rack? they replaced the big ape gym, which was a place where men moved iron with a pansy, booty pants, geled hair douche bag emporium.

[Edited on May 29, 2009 at 12:37 PM. Reason : .]

5/29/2009 12:26:32 PM

Meh...I still keep a PF membership. It's $10 a month, 1 mile from the house, and I can bust out some cardio there regardless of the weather. It's worth it for that. If I lived further away I'd get rid of it though.

5/29/2009 12:30:17 PM

"So, in order to sort of keep out those types, we have the Lunk Alarm," she said. "A Lunk is anybody who drops weights loudly, who grunts while working out or who judges other people."

"Well, we don't want that," I said.

"No, we don't," she agreed. "So, if someone does those things, that light goes off and there's an alarm and we go over and..."

"And you publicly mock and shame them?" I asked.

"Well...yes," she said. "I guess."

"Here in the 'judgment free zone?'" I asked.

"Yeah," she said. "I guess it is ironic."

5/29/2009 12:41:07 PM

they come over, but they can't do anything. you paid your dues and you can say it wasn't you. "prove to me i set off the alarm" besides, they are usually the type of ass wipe you can scare with a dirty look or by doing some sort of stretch they are not familiar with.

ktx

fucking planet fitness

5/29/2009 12:45:52 PM

this PF, the one near brier creek, didn't even have a pull-up bar or a squat rack, only 6 smith machines and an assisted pull-up machine

really sad

5/29/2009 1:16:58 PM

Quote :

"if you are ridiculously strong you should be able to make as much noise as you want (let's say you have to combine over, hmmm, 1865 lbs..i know random number). or if you are a professional bodybuilder with your card in hand."

Why would you need to make noise even if you were that strong? it's not like it makes the weight seem lighter.

I wish I knew what I could combine for. I haven't maxed out in years on anything.

5/29/2009 3:38:31 PM

hooray for leg day being over.

5/29/2009 7:03:10 PM

When i concentrated on lifting i did deads, squats and bench and thats its pretty much it. I got a lot stronger.

115 lbs squat X 1 minute X max number of reps
115 lbs deadlift X 1 minute X max number of reps
115 lbs bench X 1 minute X max number of reps
1 mintue rest
repeat 2 more times.


That work out would kill me. I would usually average around 20-23 reps on each lift throughout the hole workout. Its not a ton of weight and its a great workout.

[Edited on May 29, 2009 at 11:28 PM. Reason : it]

5/29/2009 11:28:14 PM

i'm so trying that soon

5/29/2009 11:33:59 PM

^^that looks boring

I'd rather do Crossfit's Linda

10-9-8-7-6-5-4-3-2-1 for time
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

5/30/2009 9:21:06 AM

That is a legitimate structure, but I've never seen it with that low weight even with restricted rest between sets. I guess the point is just to do it fast to make it cardio intensive?



[Edited on May 30, 2009 at 9:36 AM. Reason : g]

5/30/2009 9:28:57 AM

Yeah more cardio and muscle endurance. I kind of just made it up myself and it seems to work pretty well. I don't want to gain any weight since i fight and i would like to remain in the weight class i am in. The workout will get you toned pretty quick and it only takes 11 minutes. Usually if i do this work out thats all i do all day. I might go for a run or something but nothing to intense after doing it.

For the workout you can change up the weight to more or less. I've done it before with only 65 lbs but i upped my # of reps. I don't want to do to much weight because i don't have a squat rack and i have to be able to get the bar on my back without hurting myself.


^^ the point of the workout is try to simulate the length of a round in boxing/mma. It works extremly well for wrestling or BJJ but not as much for boxing. The workout you suggested also has to much down time for me because of changing all the weights.





[Edited on May 30, 2009 at 11:41 AM. Reason : ^]

5/30/2009 11:34:46 AM

^set up 3 bars (if you have them...otherwise it won't work since the point is to do 10-10-10 then 9-9-9 then 8-8-8 etc.)

a Crossfit workout similar to what you're talking about:

Fight Gone Bad

Quote :

" In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are: 1. Wall-ball: 20 pound ball, 10 ft target. (Reps) 2. Sumo deadlift high-pull: 75 pounds (Reps) 3. Box Jump: 20" box (Reps) 4. Push-press: 75 pounds (Reps) 5. Row: calories (Calories) The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point."

[Edited on May 30, 2009 at 1:07 PM. Reason : ]

5/30/2009 1:05:31 PM

^ I would like to try the workout i just will never have access to 3 bars.

5/30/2009 1:40:50 PM