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Injury/Sports Question

Posted: Sun Oct 21, 2007 11:21 pm
by Dave X
So I took up rugby and ended up really messing up my toe. The nail's come off.

Its a pretty weird thing to ask, but has anyone else had this problem - and will it hurt a lot to do squats / deadlifts.

2nd Question - How do the guys get really high squat totals (besides steroids). My Deadlift keeps going up and up, and my quads are getting huge, but in terms of strength my squat it isn't really coming on as much as I need it.

I'm thinking it might be a form thing, but I'm not sure... does anyone have any good squat videos, the ones on the site are sort of hard to look at.


EDIT : Squats kill when I'm doing them, but aren't quads the type of muscle you want to add a superset to... and suggestion for good moves in general. I'm really impressed by how much faster gains are as I made my program more and more compound and machineless. The best lifts to do, I've read, are squats, deadlifts, and weighted chin-ups, but what else is superior?

Posted: Mon Oct 22, 2007 5:26 am
by KPj
Its a pretty weird thing to ask, but has anyone else had this problem - and will it hurt a lot to do squats / deadlifts.
Most people who play football(soccer) regularly have got screwed up toe nails but still play, so I imagine they will be fine for squats and DL's, you can only try.
2nd Question - How do the guys get really high squat totals (besides steroids). My Deadlift keeps going up and up, and my quads are getting huge, but in terms of strength my squat it isn't really coming on as much as I need it.
Like the deadlift, the squat is a brutal exercise. You've really got to push yourself with it, and push yourself consistently.

I would really need to no more about your routine to comment on why the weight isn't goin up. Also, the squat is a different exercise if you are a body builder or a power lifter (size or strength). In a powerlifting squat, the quads are over rated, you want to maximise the use of hamstrings glutes and lower back, use a wider stance as well. In a body building squat, your feet are normally closer together and upper body is more upright - this puts emphasise on the quads. So first of all, form depends on your goal.

In terms of getting stronger, spend a little time on this site - www.elitefts.com look up a few squating articles. They also have videos.

This site as well, you can find various ways of performing the squat on this site - http://www.exrx.net/WeightExercises/Qua ... Squat.html


KPj

Re: Injury/Sports Question

Posted: Mon Oct 22, 2007 7:46 am
by stuward
Dave X wrote: The best lifts to do, I've read, are squats, deadlifts, and weighted chin-ups, but what else is superior?
Try Cleans, Snatches, Pendlay Rows, Push Presses, bench Press, Dips and look at some variations of squats and deadlifts, especially Front Squats and Romanian Deadlifts. There are several good unilateral exercises like Lunges, Bulgarian Split Squats, One Legged Deadlifts, and several upper body ones. Good ab/core exercises are Woodchops, Hanging Knees to Elbows, Glute Ham raises and Pushups. They may not be under those name on this site so if you can't find them, ask.

Stu

Posted: Mon Oct 22, 2007 12:38 pm
by Matt Z
"How do the guys get really high squat totals (besides steroids)." - Dave X

Depends on what you mean by a "really high"? Some powerlifters can squat over 1000 lbs, but for mere mortals 400-500 lbs is considered very good.

http://www.exrx.net/Testing/WeightLifti ... dards.html

My point is that the best strategy for improving your squat will depend on your goals and your present level of strength.

PS.) Beware of gym rats bragging about how much they can squat. Often they're really doing half, quarter or even 1/8 squats, or just outright lying.

Posted: Mon Oct 22, 2007 1:47 pm
by Matt Z
My recomendations for a basic program:
Lower Body
A) Some type of Squat (high-bar, low-bar, front, etc)
B) Some type of Deadlift (standard, straight-leg, etc)
C) Glute-Hamstring Raise or Leg Curl (optional)
D) Standing or Leg Press Calf Raise (optional)

Upper Body Pressing
A) Some type of Bench Press, Decline Press or Dip
B) Some type of Incline Press
C) Some type of Overhead Press

Upper Body Pulling
A) Some type of Row
B) Some type of Chin-up, Pull-up or Pull-down
C) Alternate variation of A or B

Posted: Mon Oct 22, 2007 1:57 pm
by Matt Z
You can break this up into a Legs/Push/Pull split or into 2 or 3 different full body workouts. For example:

Monday:
Barbell Squat
Bench Press
Barbell Row

Wednesday:
Any leg exercise
Incline Press
CG Chin-up

Friday:
Deadlift
Military Press
WG Chin-up

Posted: Mon Oct 22, 2007 1:59 pm
by Matt Z
You can also include Olympic Lifts like the Clean and Jerk or the Snatch.

Posted: Mon Oct 22, 2007 5:41 pm
by Dave X
Matt Z :
Thats basically what I do now (your basic program), I guess part of me can't believe that I'm doing better with such toned down volume as compared to what I did before... but its definately true.

Posted: Tue Oct 23, 2007 8:46 am
by Matt Z
I used to do a lot more also, including a lot of isolation exercises, but that's not really neccessary, or even very beneficial. It's much better to keep your workouts short and focus on the basics.

Posted: Tue Oct 23, 2007 9:01 am
by stuward
The big thing is that every one of these exercises use the whole body in some way so they are incredibly efficient.

Posted: Tue Oct 23, 2007 9:17 am
by Matt Z
As far as squatting goes, there are a few things you can tweak like stance and bar placement that can really improve your squat. Also, footwear can make a big difference.

Posted: Tue Oct 23, 2007 10:05 am
by KPj
I used to do a lot more also, including a lot of isolation exercises, but that's not really neccessary, or even very beneficial. It's much better to keep your workouts short and focus on the basics.
I can vouch for this also. I used to do loads of isolation, actually, loads of everything. Now I just concentrate on the 'big lifts'. As a real time example, when I trained before (when i done too much), my arms were very stubborn, just couldn't get them to grow, to the point where they looked stupid sitting between my forarms and shoulders - very out of proportion.

Now, since my training makeover, I reckon I have done less volume on my actual upper arms in the last 7 months than I previously done in one, maybe 2 workouts. I barely do any curls or extensions/press downs.

I just squat, deadlift, row, press and do pull ups and my arms are bigger than I could get them before. It wasn't my main focus to get bigger arms or even get bigger, but to my surprise it happened. I'm also over all heavier than I have ever been and weight is still going up.

When anyone in my gym asks me any advice I always just say "squats and deadlifts" - i'm kind of joking, but at the same time, it's kind of true lol.


KPj