Fuck the leg press. Go squat. When you get tired of that, do front squats or walking lunges with a dumbell in each hand.

3/28/2011 10:59:40 PM

Quote :

"After two weeks of losing 3lbs a week I've not lost 1lb this week! Also, what kind of calorie deficit should someone shoot for a day? According to caloriecount.about.com I'm at least 1,000 calories deficit a day, but I read somewhere that it shouldn't be more than 1,000?!?!?!?! I'm taking in about 1,600 calories a day and working out 5 days a week..."

So the key I've found to consistently loosing weight is keeping you're BMR allotment of calories plus your calories burned through cardio under your calorie intake. The BMR calculator I use tends to be a bit more on point as far as actual calorie needs than a lot of the other websites I've found.

Here's a link http://www.bmi-calculator.net/bmr-calculator/

I'm also going to go ahead and post a link to the overall fitness guide I've been using, not that most of the people on here need advice like that. Everyone seems to be working out in their own way and generally getting great results. Just encase someones lurking out there or afraid to really start getting in shape, I used this guide and went from 290 lbs to 190 lbs in just under a year plus I'm really closing in on a six pack.

http://www.liamrosen.com/fitness.html#part1

[Edited on March 28, 2011 at 11:01 PM. Reason : grammar ]

3/28/2011 10:59:52 PM

never done a squat. how much do you think I can reasonably do without killing myself? the one thing I like and don't like about the press is that it is almost a cardio workout in itself. I am gassed when I am done with it. I could certainly max out at way more than I am doing right now, but I'm not going for max, obviously

3/28/2011 11:02:36 PM

Start with getting your form right. Then start with the bar and add weight progressively.

3/28/2011 11:07:03 PM

Oh, I have no idea. I don't know how big you are, and I don't really know what sort of strength a grown man would have when first starting out (I was probably 15 when I started lifting weights).

Whatever, it doesn't matter. Start with, like 115 or something (35-lb plate on each side). I don't think that'll be too tough, but it'll let you work on the form for the first time or two. Keep your weight on your heels and your back straight/head up (or at least level). Rest the barbell on your shoulder muscles, not your neck vertebrae. The other thing that people usually screw up is not squatting down far enough. Go at least to 90-degrees in your knees, and I like to go down to where my thighs are about parallel to the floor. This will make it a shitload harder, and you will see people who aren't as strong as you doing more weight, but don't let that bother you.

3/28/2011 11:08:02 PM

Quote :

"This will make it a shitload harder, and you will see people who aren't as strong as you doing more weight, but don't let that bother you."

because they are pussy's and quarter squats are for pansy's....

3/28/2011 11:31:13 PM

I def get stronger when I don't use machines because I am training my body to use ALL my muscles to lift the weights without a crutch. My balance is always challenged so therefore I automatically am working my core and stability. With that said, I NEVER look down on people who use machines.

[Edited on March 28, 2011 at 11:56 PM. Reason : Oh and I think theDuke speaks truth]

3/28/2011 11:49:57 PM

Quote :

" So the key I've found to consistently loosing weight is keeping you're BMR allotment of calories plus your calories burned through cardio under your calorie intake. The BMR calculator I use tends to be a bit more on point as far as actual calorie needs than a lot of the other websites I've found. Here's a link http://www.bmi-calculator.net/bmr-calculator/ "

Thanks for that link! I calculated my total caloric expenditure and it's spot on with what the caloriecounter.about.com has calculated, awesome stuff!

3/29/2011 12:21:23 AM

I hate leg press machines. I can't breathe well when I'm using them, they encourage me to lock out my knees, they make my back hurt, and I'm flat out exhausted just from loading the damn thing. I'd much prefer to just squat, because I'll never have to load half as many plates yet still get a more satisfying burn. To top it all off, I can unload half the bar and switch to front squats afterwards to really burn myself out. With that said, I'm just now starting back to using the leg press every other workout along with some form of squatting to increase my leg workout volume. They do allow you do a couple of things with foot spacing and orientation than I'm just not capable of with squats.

If you're just starting out on the squat, I'd say put half of your body weight on the bar and just work on form for a couple of weeks. You should be able to handle 1.5 times your body weight, as you handle one body weight on each leg every time you go up a steep flight of stairs. Ask someone that knows what they're doing to critique your form and not to be bashful about it. There are plenty of people that complain about squats giving them back and knee pain, and almost all of that can be attributed to poor form. Nothing will mess up your gains faster than an injury, so take it seriously.

Get comfortable after walking out of the rack, keep your head straight ahead, breathe in, expand your abs out (not in), sit back before bending your knees, keep your weight on your heels, and slowly lower yourself until you're as low as you would be if you had sat on a bench. If you can, squat until your hamstrings are touching your calves if this doesn't cause you pain or tightness on your knees. As you squat back up, remember to breathe out while keeping your abs expanded. Don't hold your breath, or you may cause your blood pressure to spike dangerously high. Once you get near the top of your rep, start descending down again. There's no need to lock out your knee joint on the ascencion unless you're done or need to catch your breath for a few more reps; the top range of the movement puts almost all of the stress on the joints and not the muscles, so why bother?

3/29/2011 1:12:08 AM

ok hang on now haters....i've never thought of the leg press as an apples-to-apples comparable exercise to squats. I love squats and they are a base exercise for my training. I don't however have a need or reason to go over double my body weight with squats (which I am currently able to max)

I do enjoy being able to push a shit ton of weight with the leg press though. It is my moral booster and a good way for me to measure progress in a relatively safe way. (Don't worry, my squats are done with correct form and with a spotter when needed)




/defensive argument for leg press

3/29/2011 9:39:33 AM

I uh.. did a ton of squats yesterday when I upped my workout from Power90 1-2 to Power90 3-4. Roughly three times I was used to doing. My quads were burning.

I don't really use machines though. I do all my stuff with a DVD at home. Quite frankly, I've really enjoyed it and don't really see a need for the gym yet. Never really liked going to them before. (Of course, I was always fatty mcfatterson)

Regardless, today I took my cardio up to the 3-4 level from the 1-2 and holy crap. It's like when I first started working out. I'm exhausted and it's great to feel like I busted my ass again.

Woop!

3/29/2011 9:53:46 AM

i do single leg presses

those are killer

3/29/2011 10:02:35 AM

i have issue with a good amount of weight on squats due to my back condition. however i can rock out some legs presses and walking lunges...those kill it.

3/29/2011 10:09:30 AM

^^ One of the great things about the gym is commeraderie that you develop with other people that may be in a similar situation. It's nice to have people that hold you accountable for your workouts as well as people that will enjoy and celebrate your progress with you.

3/29/2011 10:10:41 AM

I do squats on the bosu ball and that's about where I am at right now. When I tried lunges several weeks back it hurt my knee and I haven't attempted since. I also have not been in the free weight room yet (that's where the massive body builders hang out) but will be making my way there soon.

Oh and after 5 days of not losing shit I dropped 1.4lbs, hellllllllllllllllllllllllllllllllll yes thank god. hahaah Talk about instant good mood!

[Edited on March 29, 2011 at 10:44 AM. Reason : dgae]

3/29/2011 10:43:47 AM

When you did lunges, did you only do lunges forward? I find that I have problems with my knees when I do forward lunges, however if I do backward lunges it's much easier on my knees. Give that a shot and see how it feels.

3/29/2011 10:52:26 AM

Quote :

"So the key I've found to consistently loosing weight is keeping you're BMR allotment of calories plus your calories burned through cardio under your calorie intake. not eating and using crack"

You still just using your home gym and running?

3/29/2011 10:54:46 AM

Yeah I only did forward lunges and I'm sure my form was horrible. I wanted to lose some weight though before I attempted again so I'll try again here soon, if not today!

3/29/2011 11:46:02 AM

i did some front squats yesterday w/the bar, it was only 135 but i def messed up my wrist. I don't like front squats

3/29/2011 12:23:18 PM

I don't like them either. I have been trying to work on them to get more comfortable with that bar position in my efforts to figure out what my issue is with power cleans, but I just can't seem to get it right. I can't keep my elbows up enough without the bar choking me. I know it's supposed to rest on my shoulders, but it just doesn't without also resting right on my windpipe.

3/29/2011 12:30:52 PM

if you are just starting out with squats or need help with your form use the smith machine. you will be less likely to injure yourself.

3/29/2011 12:47:12 PM

I respectfully disagree, especially on the part about needing help with your form. The Smith machine is horrible in terms of learning proper form for squats.

3/29/2011 12:54:38 PM

I do the leg press machine but I can get it really high and it still doesn't feel like I'm accomplishing anything. Maybe cause my boobs and gut get in the way? I don't know.

3/29/2011 12:54:57 PM

you can't squat with proper free-weight form on a smith machine.

regarding front squats, I can't do them olympic style; my wrists don't bend back that far comfortably. I just set the bar on my shoulders and cross my arms over the bar around my neck to keep the bar off my throat.

3/29/2011 1:09:05 PM

That is what I'd do too if I were doing them for their own sake. Wouldn't help power cleans much though.

3/29/2011 1:14:58 PM

it will still make you faster at squatting under the bar and exploding through, but it won't do anything for your grip or upper body stance. You could combine this with explosive high pulls to work on the initial portion of the lift.

3/29/2011 1:18:48 PM

Quote :

"I respectfully disagree, especially on the part about needing help with your form. The Smith machine is horrible in terms of learning proper form for squats."

So, in principal I agree, but after watching people just go in and try squat without trying anything like it beforehand, it seems like it helps to start briefly on the smith machine. It gets you used to some of the more awkward parts of the squat such as actually getting low and resting the weight on your shoulders.

I'm not saying it's comparable, but it seems to work as a stepping stone while gaining familiarity.

3/29/2011 2:05:27 PM

Quote :

"I like the girl at NCSU the other night "is there a girls weight room?" . Some guy told her yes and she started to go look for it.......(not blonde)"

a few years back they had "women only" hours in one of the older weight rooms, so maybe she wasn't as dumb as you think

aaronburro: 1. haaaaaay! 2. squats are awesome, do them.

Kiwi: I too have knee problems so I do reverse lunges and it doesn't bother my knees. and don't be intimidated about the weight room. you're working hard and losing weight - be confident!

3/29/2011 2:10:54 PM

I think learning to squat properly without weight OR just the bar would be more beneficial than ever using a smith machine.

Again, the biggest problem is that it does not teach proper biomechanics...it forces you into an unnatural position. How would that carry over to a free weight squat? It doesn't...

3/29/2011 2:12:17 PM

Quote :

"regarding front squats, I can't do them olympic style; my wrists don't bend back that far comfortably. I just set the bar on my shoulders and cross my arms over the bar around my neck to keep the bar off my throat."

I have to do the same.

3/29/2011 2:39:44 PM

So do y'all not do power cleans then? Because I really want to figure this out. I've worked with PackMan some on it and spent my fair share of time at home with a bar trying to work it out and I am not having much luck with figuring out exactly why I can't get it right. I guess I am just a reaaaaaaaaally slow learner on this one.

3/29/2011 2:50:47 PM

^I really think it has to do with the fact that you're a tiny ass girl with small shoulders - no offense . If I recall correctly, the issue was just with the catch position being uncomfortable right?


Also for those of you complaining about wrists...obviously loosening them up prior to doing front squats will help, however, don't forget to address shoulder and lat tightness. Also, are you trying to keep your hands closed or open...I only have 1-2 fingers on the bar when front squatting...elbows parallel to the ground, active shoulders (shrugged up)...it should almost feel like you're being choked



[Edited on March 29, 2011 at 3:03 PM. Reason : ]

3/29/2011 3:01:04 PM

haha, yeah. You are probably right, but I wish that wasn't the case. Basically even just standing I can't breathe if I am holding the bar correctly, and it crushes my collarbones. But I can't get it on my shoulders and keep my elbows up without hitting those spots. You gave me hope when I asked about the time I totally beat up my collarbones and you said that's normal when learning, so I was still hoping maybe I could figure it out. Maybe I am just not meant to do them though

3/29/2011 3:07:14 PM

Relevant to interests!

I've just started trying out front squats after having issues with typical squats. Something I've noticed is that I end up with bruising on my shoulders where the bar sits. Is this typical?

I'm also having some awkwardness with my hands and trying to keep elbows up, it feels like my forearms are too long... I assume this is mostly just flexibility issues and will go away with more practice.

3/29/2011 3:32:25 PM

Quote :

"a few years back they had "women only" hours in one of the older weight rooms, so maybe she wasn't as dumb as you think"

Shit, that was a few years ago? So old

^^, ^Chest out, back straight, head up? Try thinking of other body alignments and positions that you might not be focused on.

From google, there's a few forums with this question. They might have some helpful advice

http://tnation.t-nation.com/free_online_forum/sports_body_training_performance_bodybuilding/cant_do_front_squats_what_to_do

Quote :

" First off, if its choking you that means its rolling back too far. The bar position should be right behind the delts, there's kind've a groove there un top of your collar bone. If its coming out of the groove, that means there's too much extra motion, your upper body should stay locked into place."

[Edited on March 29, 2011 at 3:38 PM. Reason : lkj]

[Edited on March 29, 2011 at 3:39 PM. Reason : ^^]

3/29/2011 3:34:06 PM

I am honestly not quite sure what that guy is saying. If it sits in the groove I think he's talking about, that's when it chokes me. If I get my elbows to the proper position, the only way the bar physically will sit on my shoulders without squishing my trachea is if I lean backward some. In a bad way, not just a posture-fixing kind of way. I can get it into a mostly OK position when standing, then it cuts off my breathing during the squat, and it hits that area hard on cleans, which is bad.

The next thing that guy said is

Quote :

"If that doesn't help, try doing them with a clean grip. Alot of people(including me) don't do them this way because it can be hard on the wrists. "

so I am guessing he was talking about cross-arm grip?

I will go home and play with the bar a little more and see what happens.

3/29/2011 3:57:07 PM

I believe that the bar is the correct "craddle" as the bruise is right where the top of the deltoid causes a dip. I think the bar might be rolling around a little due to still trying to get the form down.

I'm going to drop the weight next week and work completely on form.

3/29/2011 4:01:39 PM

Quote :

"I respectfully disagree, especially on the part about needing help with your form. The Smith machine is horrible in terms of learning proper form for squats."

interesting. i have no argument here...just sharing what my personal trainer taught me when i was first learning squats. but you may be right.

3/29/2011 4:32:51 PM

I choke myself if I front squat. I think that's because I'm about the least flexible person in the world though.

3/29/2011 5:10:13 PM

I do my front squats with the crossed-arm method, too. I don't get visible bruising, but my shoulders are a little tender the next day some times. I actually try to have it "choking" me just a tiny bit when I start, because the bar tends to settle a little after I do a couple of reps.

I do power cleans/hang power cleans, too, but those don't bother my wrists too badly. I think it's because the bar is only up there for a second, rather than weighing on your wrists for an extended period like it would be if you did your front squats that way.

3/29/2011 5:40:20 PM

Do any of you people do squats at home? I have an olympic barbell and weights, but I only have a bench...no squat rack yet. Kind of hesitant to try and extend the support arms high enough to function as a squat rack, and don't feel like messing with dumb bell squats since that would be much more grip intensive than a leg workout - unless I use my lifting straps.

I do deadlifts, but sometimes I'd like to mix it up for leg workouts.

3/29/2011 5:58:17 PM

deadlift?

3/29/2011 6:14:51 PM

Yes. Tip: If you're using less than 135, rest the weights on some additional plates so the bar is at the same level as it would be if you had the 45s on there.

3/29/2011 6:24:48 PM

my shoulders get bruised slightly from doing front squats; not visibly bruised, but they definitely feel tender the next day. I think it may be from my tendency to roll the bar off my shoulders back onto the rack at the end of the sets instead of squatting down into it.

I never do power cleans, and I don't see any real benefit for me from doing them. There is too much technique involved in doing them, and the gains you'll get from them aren't as good as what you'd get from doing the individual motions. Unless you're training for an Olympic style meet or a sport such as MMA where the full motion of taking something from the ground to the air as fast as possible is beneficial, then you'd be better off doing front squats, deadlifts, curls, and rows individually. Getting better at each of these exercises will make you better at doing power cleans, but getting better at power cleans won't necessarily make you better at squats, deadlifts, curls, and rows.

I rarely squat at home, even though I have a full power cage and 1000 lbs worth of plates. I just feel safer squatting at the gym knowing that someone will be right there if things go wrong.

3/29/2011 6:31:56 PM

Quote :

"ThePeter: You still just using your home gym and running?"

Yeah pretty much, not really running, but I do still have access to the NCstate gym, so mostly just playing basketball a few times a week for cardio. I am getting to the point where I think I might be too skinny, so its almost time for a heavy lifting and protein regiment.

3/29/2011 7:01:35 PM

i don't squat and get in trouble with my girlffriend when I deadlift so I pretty much only do leg press now. Although I'm picky on the leg press I use. I only use the Cybex machines that have 1 pivot point versus the sleds. I still have a pinched L5S1 nerve down both my legs now so I'm pretty much done for life on anything that puts a lot of weight on the low back. I know for a fact I can't squat 1.5x my body weight but my legs are like tree trunks from doing mostly leg press/extensions/curls

3/29/2011 7:05:07 PM

I started reading up on squats and this is the article I found when looking for tips on form:

http://www.t-nation.com/free_online_article/sports_body_training_performance/the_thirdworld_squat

I feel pretty good about myself for not having trouble getting ass to grass at least, I just need to work on upping the weight.

3/29/2011 7:27:32 PM

I get bruises on my shoulders sometimes from fronts even though the bar sits in a nice natural groove. I quit doing them in the summer due to bruising (leg press time). I don't lift weights for any reason other than vanity at this point anyways.....

3/29/2011 8:29:02 PM

So I did lunges tonight and my knees didn't hurt, feels good to be able to do stuff again.

3/29/2011 9:02:54 PM

Sweet congrats!

3/30/2011 1:47:06 AM