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12

The underlying basic principle to exercise is the concept that in order to force your body to get stronger, you have to demand more from your body than you have in the past. This same principle is at work whether you are a beginner or very advanced. When the body adapts to the increased demands, it does so with a little room to spare. This is called ...


11

Starting from the bottom position is quite differen from 'normal' squats, as you're not using the stretch-shortening cycle. This means your muscles and tendons are not already pre-loaded when you're going up, which will result in the getting up being much harder than it normally would be. The main benefit of starting from the bottom position is that you'll ...


5

The soreness that you experience is called Delayed Onset Muscle Soreness (DOMS). So by definition it is delayed. What causes it? When you exercise, the muscles get damaged. That damage is a signal for the muscle to grow and get stronger. That signal stimulates inflammation. Any inflammatory process produces local pain. Why is it delayed? It takes a day ...


4

If your goal is to make your legs strong, then squats are without a doubt the best exercise you can do to achieve that goal. Squats are a universal exercise that both men and women can do with equivalent results and success, so there is no reason to be worried about results depending on your gender. Now, any exercise is better than none, so it's good that ...


4

I'm not sure what the rest of your workout looked like, and how close you were to your 1RM max, and those matter. 90 kilos doesn't mean much, since that might be 80% or 40% of your max, which is much more relevant. Either way, 10 sets of 10 reps is a lot of volume. That's 100 weighted squats, whereby most programs that are volume heavy will come in around ...


4

The reason why people recommend that you do not workout the same muscle group 2 days in a row is to lower the risk of you damaging your muscles whilst they are rebuilding and strengthening from your training. Having said this... this is a recommendation not a rule. Therefore, workouts such as your Smolov squat program are perfectly okay to attempt baring ...


4

What's going to happen with front squats is that your upper back and quads will get stronger when compared to a back squat (high or low bar). That is due to the slightly different leverages involved with the lift. 225 lb front squats are really good. As to spine compression, consider the following: The musculature you build up braces your spine in ...


3

Have you considered trying a hip belt squat? My wife has mild scoliosis, and the barbell back squat was also too much for her nerve wise. Hip belt squat has worked out well for her. Has the advantage of being more incrementally loadable, and not really having a weight limit, compared to what you are doing. You will need something like this ...


3

You could try goblet squats, where you hold a single weight in front of you. Or you could just to bodyweight squats, and work on getting low (ideally, you want to have your upper legs parallel to the ground or slightly lower. )


2

I like the tree analogy. Spot on. There is no right or wrong answer. Everyone has their own way. Some work better then others. I train arms with legs. Sort of an upper lower. I also do a push pull routine. Change my routine every two months. I go heavy on compound movements then meduim to light on isolation movements such as arm work etc. just work hard not ...


2

Because the rails restrict the sled to a single degree of freedom, I would think not: loading the machine asymmetrically should not result in any noticeable change in the forces on the user or the effort needed to perform the exercise. This, of course, assumes that the friction of the sled on the rails is not significantly altered by the asymmetrical ...


2

Hip thrusts and glute bridges are glute (butt) specific. I suggest checking out Brett Contreras aka The Glute Guy for training advice based on both appearance and performance goals.


2

I think we all have genetic predispositions when it comes muscles. I find it very difficult to build up my chest, but have no problem building muscle in other areas. If would continue squatting and performing other lower body exercises, I would cut back on the volume quite a bit and maintain the intensity (weight/tension). Not knowing what your current ...


2

The Rippetoe video is fairly comprehensive, and I use it as the basis of my setup. The bar should feel almost like it's locked into your back when you find the spot. When you squeeze the shoulders together and get the bar in the right spot, there's sort of a groove that forms (or will form after some delt development). I take my grip, squeeze my shoulders ...


2

Can you define "immobile"? If you have an injury or condition you need to address that first. Otherwise Squats are a really technical exercise if you want to do them right. Most people have to start with a lot of flexibility and technique work before they can get serious. Stretching your hamstrings, gluts, quads and ankles is probably where you need to ...


2

I found plie squat kind of deceiving because watching someone do it from the front makes it looks like their legs are near 180, but every instruction I found online has you put your feet out at 45-degree angles. I'm not sure it's necessary to do more even if you can.


2

The general answer towards rep ranges has been written about previously, and it's fairly proven. But since you're asking about squats in particular, I'd offer this up: The Madcow 5x5 (non Olympic lift version of the Bill Starr 5x5) program has a set of eight reps to finish up the intensity day. So even on classic "5x5" programs, you'll still run into reps ...


2

Personally, I think doing many reps of squats is so tough on your general endurance that the endurance will be the limiting factor, not muscle strength in the muscles I want to target, it will also make you much more tired during the rest of the workout, which is bad if it's part of a whole-body workout. Also, deadlifts, and to some extent, squats, are so ...


2

Have you considered double kettlebell front squats? http://breakingmuscle.com/kettlebells/the-2-kettlebell-front-squat-the-best-exercise-youre-not-doing Two 53's would give you 106lbs..


1

It sounds like you've done a lot of solid research. Your exercise selection and daily schedule looks sound. I'd personally switch incline bench with pull-ups, because 1) I have no desire to incline bench and 2) pull-ups would balance pulling with pushing exercises, which is desirable for a number of reasons, including shoulder health. Your program's ...


1

For reference, here's a 2013 meta analysis from Chris Beardley on the various muscle recruitments (checked by EMG) during squats. There's not much there that really answers your question directly, but it's still a worthwhile read on the topic, especially because it graphs different levels of involvement across individual muscles in different squat stances. ...


1

I don't think a high or low bar squat should necessarily cause knee pain: both are okay when performed correctly. As such, I wouldn't look at that as the cause of your issue. The low bar squat is "better" because you can push more weight. There are a lot of competitive level crossfitters that never low bar squat: their knees are fine. Regardless of all of ...


1

Only the squats are heavily focused on your glutes, the others are more focused on quads, which would explain your gains on legs but not glutes. How come you have to get the bar above your head to do squats? No squat rack or such? I'd recommend squats or lunges with dumbbells to increase weight if you don't have a squat rack. There are also exercises ...


1

What helped for me were two things: Go a little deeper on the squats (just below parallel). It tends to relieve the pressure on the knees. Take longer rests between sets. I used to rest about 30 sec. to 1 minute between sets, but after having some pain in my knees I took 2-3 minutes of rest between sets & noticed to experience less pain. And most ...


1

The answer to this question really depends on your goals and available resources, so I'll give a few answers depending on some possible scenarios. Assuming, for some reason, you can only (or only want to) do bodyweight exercises and are stuck indoors: Any/all of the following: Jump squats Pistol squats Burpees Weighted vest (backpack may result in a ...


1

An excellent squat variation is the goblet squat. This helps build the upper back as well as your legs. Holding a dumbbell or kettlebell in front of you, perform your squats while keeping the implement up. I find it much easier to keep the weight over your center of gravity, which will be your major limitation on using a backpack to weight the squats. ...


1

1) Some people (especially women) seem to have much more pronounced arches even when trying to be neutral. Bret Contreras has linked that a bit to more of an illusion resulting from differences in body composition (larger hips, larger butts, usually less back muscle tissue). But it's pretty common to see these crazy arched backs. Try standing up "straight" ...


1

Walking is not leg work (unless you are morbidly obese) and getting sore after squatting a 50lb barbell would imply you need to develop more strength in your legs. If this is all you can squat - which would be weird considering you said "I only care for strength and nothing else as part of my workout" - I have to disagree with Macedon93. You should be ...


1

In one word, yes. If you receive StrongLift's periodic emails, Mehdi, the program's creator usually advises that cardio or leg exercises should be reduced on resting days because that'll prevent the legs from obtaining their required rests, especially as the weights increase. So, if you're cycling 40 mins daily, your legs will have a harder time recovering ...


1

LarissaGorilla, Reading and anecdotal experiences have shown that weight squatting helps with knee pains. While i can't give a resource-backed answer at the moment, my theory is that: Squatting improves the strength of your body, including your thighs, overall legs, and body. Because the legs are now stronger, the muscles are more able to sustain the ...



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