Quote:
Originally Posted by Renton555
That'd be fine, but if you train leg press hard and through a full range of motion, the way it should be trained, then you'll probably hate it about as much as squats. It's pretty easy to puss out on the leg press, either by not putting enough plates on there (most people can LP more than they think) or by skimping on ROM. You could alternatively train some type of lunge or split squat as your primary legs movement if you enjoy them more than squats or leg press.
I think I go pretty much maximum ROM. I guess the nice thing about GSLP is that you can easily tell if you are skimping on the weight because your last set will be >10. Probably I am a fair bit below my max at this point.
I'll post some videos in the coming weeks once I feel I'm maxing out to confirm ROM.
Quote:
It's hard to tell from the angle, but in principle, if your hips are rising before the bar leaves the floor, then you didn't get tight enough before the pull. Like I said before, you should be applying 50-75% of the weight of the bar in force with your quads, posterior chain, and lats for a solid beat before the pull. Then it's a matter of just dialing the effort up to 100% to get the bar off the floor. The position should feel very uncomfortable and the bar should feel heavy in your hands.
Another possible answer to your question is that you're too far away from the bar, i.e. you're rolling the bar forward when you get set up or too far away from the start. Unless you're very big and tall, your shins should be pretty close to vertical against the bar when you set up. So perhaps try setting up closer and see if that fixes your hips rising problem.
I did try to remember to put a lot of pressure on the bar prior to lifting.
I'll try lining up closer to the bar. I did notice that the barbell has not been scraping my shins lately.
Quote:
Originally Posted by TooCuriousso1
Given your goals and this ^ then yeah maybe you should stay away from them. I think it's really important to not dislike whatever it is you do for exercise, because it's really hard to sustain and keep going.
With that being said how much effort into form work and trying different things have you done with squats? Specifically-- have you tried widening your stance and angling out your toes. Have you tried low bar? Squat shoes will help in terms of decreasing the amount of ankle dorsiflexion needed. Overall though I wouldn't say one needs THAT much ankle flexibility. If you made me take a "standard" narrow stance, or have my toes straight, I literally just couldn't squat to depth like that.
I think most people can usually find some form and setup that works with trial and error. But if you can't get a setup that's comfortable then yeah squats are just miserable.
I started out on low-bar and that was much worse than high-bar squatting for me. I tried a lot of combinations a couple years back, haven't tried anything recently. I've done lots of lower weight squats (goblet squats, one leg squats) so I'm comfortable with the movement, just not comfortable loading up with weight.
Like you suggest, I do think its possible with effort to get squats to work for me. With my injury concerns, and seeing benefits from my existing routine, I don't feel urgency to incorporate squats. If at some point it becomes necessary, whether I stall and am motivated to lift heavier, or I decide that I'm missing out, I'll need to hire somebody who can help me figure it out, since I haven't managed to do it myself.
In the meantime, I'm taking Renton's suggestion and will work with GSLP. It will involve less total volume than my current routine (down from 5/6 days to 3 days), but hopefully help long term with consistency, especially after the move.
I'm altering it in a couple ways
- Replace squats with LP/One leg LP (alternate)
- Alternate deadlift and LP days (as opposed to 2/3 squats)
- Increase by minimum plate available (no microplates available)
- Minimum 1 day rest, but not necessarily a 2 day rest on the weekend
Workout 1
Bench - 2x5, 1x5+
Chins - 2x5, 1x5+
LP/OLLP - 2x5, 1x5+
Drop set at half LP weight
Bridge - 2x5, 1x5+
At ease TRX Miyagis, Woodchops
Workout 2
OHP - 2x5, 1x5+
Curls - 2x5, 1x5+
DL - 1x5+, 1x5 at 75% weight
Paused DL at half weight, 10 reps
One leg squat - 1x5, then max number in 1 minute, then balance exercise
At ease Briefcase Carry, rotator cuffs
One thing I like about this is it will force me to move up fast when appropriate, since I can't pretend I'm pushing myself if I can hit 10+ reps, so a good beginning routine in that sense
https://docs.google.com/spreadsheets...Tvc/edit#gid=3