|
On June 17 2010 22:53 Energies wrote:
Eshlow, what are your thoughts on weight lifting belts during heavy squats and deadlifts?
Edit: Decaf as well, do you use them?
I havent used a belt for 4 years since my hs football team went to a weightlifting competition where they were mandatory, and i have squatted ~2 times my body weight and deadlifted ~2.25x my bodyweight without any issues since then. I believe as long as you dont use one your core strength will build with the increase in weight as long as you maintain good form you shouldn't need one, and only use when maxing out if you do use one. I believe the concept is that the belt stabilizes your muscles for you so you dont have to activate them, so when you use it too much your core strength lags behind and you become dependant on it. I might throw on some knee wraps and a belt when i max out on squats in the next week or two after i max and see if i can throw up 10-15 more pounds.
tl;dr - no belt, use good form
|
Oh yeah, i forgot to answer that Q.
Yeah pretty much what decaf said. If you have injury concerns feel free to use one. If you know your form deteriorates after a certain percentage of weight and you're going heavy and don't want ot worry about injuries feel free to use one.
Otherwise, use valsalva and your own tranversus abominus which is your natural weight belt.  Really up to you though if you feel like using one or not.
|
Anyone here suffer from gynecomastia?
|
@decafchicken try performing a few of your lighter sets of squats without a belt, as this will stimulate the development of the trunk muscles that help protect the back.
for all it matters charles poliquin one of the best strength coaches advocates non using belts anyway
there many things , thought as standard like machine work out for rehabilitation but all of these change drastically.
for example machines create pattern overload syndrome etc. Skip the belt go lighter at squats imo.
also if ur really tall skip squats overall
|
On June 18 2010 10:58 st3roids wrote:
@decafchicken try performing a few of your lighter sets of squats without a belt, as this will stimulate the development of the trunk muscles that help protect the back.
erm...i do all my sets without a belt?
|
terr31
Age: 21 || Height: 5'5"|| Weight: 145 lbs
Starting Date: 06/21/10 ||
Weight goals -- no specific goal, just lower bodyfat.
Current -- Bench 8x155, Squat 8x175, Deadlift 8x175
Training goals -- Bench 225, Squat 300, Deadlift 375
Nutrition goals -- Switch to wholewheat, cut out sugary snacks, eat more fruits and vegetables, eat healthier snacks, drink only water (except for some exceptions)
Misc. goals -- Get stronger/leaner, more cardio, maybe 20-30 minutes after every day.
Got out of shape, and started hitting the gym about 1 year ago, and started doing more squats and deadlifts the last couple months. I'm thinking of starting Madcow's 5x5, but I haven't done Barbell Rows before, is there any other exercise for this, or should I just suck it up and do them? Also, should I incorporate any other exercises in addition?
I'm also kind of lost as to how to approach the nutrition side, besides to increase protein intake. Some questions are whether I should use whey protein or not, cut carbs or not, and can frozen fruits be used if fresh fruits are much to acquire?
|
On June 18 2010 10:58 st3roids wrote:
also if ur really tall skip squats overall
Solid advice!
...
The reason I ask about the belt is that I am really paranoid about injuring my lower back again, it basically stopped me from doing all resistance trainer and even all cardio, including cycling.
I ran my squat and deadlift form by a couple of the trainers and a few of the regular big lifters at my gym, they all said it was fine, I do seem to occasional squat with my knees facing slightly inside my feet rather than straight over my toes. I basically learnt how to squat by watching mark rippetoe videos with a broom stick on my shoulders.
I just can't nut out why and how I hurt myself.
|
On June 18 2010 13:16 terr13 wrote:
Got out of shape, and started hitting the gym about 1 year ago, and started doing more squats and deadlifts the last couple months. I'm thinking of starting Madcow's 5x5, but I haven't done Barbell Rows before, is there any other exercise for this, or should I just suck it up and do them? Also, should I incorporate any other exercises in addition?
Barbell Rows are pretty much a very easy exercise, so I wouldn't know why this should be a problem. Here is the best instructional video I've seen so far.
Power Cleans would be better than Barbell Rows, but these are actually really hard to learn (the only reason Rows are in Madcow's 5x5 instead of Power Cleans is actually that he assumes people are not familiar with olympic lifts).
|
On June 18 2010 20:27 Energies wrote:Show nested quote +On June 18 2010 10:58 st3roids wrote:
also if ur really tall skip squats overall Solid advice! ... The reason I ask about the belt is that I am really paranoid about injuring my lower back again, it basically stopped me from doing all resistance trainer and even all cardio, including cycling. I ran my squat and deadlift form by a couple of the trainers and a few of the regular big lifters at my gym, they all said it was fine, I do seem to occasional squat with my knees facing slightly inside my feet rather than straight over my toes. I basically learnt how to squat by watching mark rippetoe videos with a broom stick on my shoulders. I just can't nut out why and how I hurt myself.
Use a belt then.
If your knees are caving in you NEED to focus on keeping them out. You should feel like you're spreading the floor with your knees as you ascend from the bottom of the squat.
|
On June 18 2010 10:51 rel wrote:
Anyone here suffer from gynecomastia?
I don't personally, but heavy lifting will help you loose the fat.
|
On June 18 2010 21:20 Malinor wrote:Show nested quote +On June 18 2010 13:16 terr13 wrote:
Got out of shape, and started hitting the gym about 1 year ago, and started doing more squats and deadlifts the last couple months. I'm thinking of starting Madcow's 5x5, but I haven't done Barbell Rows before, is there any other exercise for this, or should I just suck it up and do them? Also, should I incorporate any other exercises in addition?
Barbell Rows are pretty much a very easy exercise, so I wouldn't know why this should be a problem. Here is the best instructional video I've seen so far.
that was an awesome vid. thanks for sharing. i'll try to incorporate that into my routine to improve my pull ups.
|
Only picture I could find:
+ Show Spoiler +
Are these alright to use when squatting?
|
On June 19 2010 01:56 APurpleCow wrote:Only picture I could find: + Show Spoiler +Are these alright to use when squatting?
No, because it's going to put the barbell further away from your body = harder to stabilize.
I assume you know proper technique???? ... REally retract your scapulas, and your traps will form a shelf for the bar so it shouldn't really hurt.....
|
I would say these are pretty much useless. They won't help you in any way, maybe even hurt you because the bar is higher up in the air. Furthermore, after 3 sessions of squatting your back and shoulder muscles will have adapted and any soreness will have vanished. And your skin really does not need any protection there.
|
well, in weightlifting class, i was really skinny
and it did hurt my spine/neck quite bad to not use one of those htings
it wouldn't hurt anymore cuz i have big muscles there now
but I didn't at the time
|
On June 19 2010 01:56 APurpleCow wrote:Only picture I could find: + Show Spoiler +Are these alright to use when squatting?
my weightlifting coach saw one of those in our weightroom in high school, grabbed it, and threw it down the hall. so no.
|
Hey guys, I've really been tryin to hit the gym hard this summer and bulk up. Right now I'm doing a 4 day split with rest on wendnesday and the weekend. Since I'm not busy at all atm, I really would rather just go everyday, do I need the 3 days of rest? I'd really just like to take Sunday off and rather keep repeating the 4 day cycle, ie Mon- legs, Tues- back and biceps, Wed- chest and triceps, Thurs- shoulders, Fri- Legs, Sat- back and biceps, Sun- rest, repeat, etc. Is this alright or do I really need those extra days so my muscles can heal and rest? Thanks.
|
On June 19 2010 06:57 Evilmonkey. wrote:
Hey guys, I've really been tryin to hit the gym hard this summer and bulk up. Right now I'm doing a 4 day split with rest on wendnesday and the weekend. Since I'm not busy at all atm, I really would rather just go everyday, do I need the 3 days of rest? I'd really just like to take Sunday off and rather keep repeating the 4 day cycle, ie Mon- legs, Tues- back and biceps, Wed- chest and triceps, Thurs- shoulders, Fri- Legs, Sat- back and biceps, Sun- rest, repeat, etc. Is this alright or do I really need those extra days so my muscles can heal and rest? Thanks.
Drop this routine and do Starting Strength (links located in OP).
And yes, you need the rest...
|
On June 18 2010 13:16 terr13 wrote:
terr31
Age: 21 || Height: 5'5"|| Weight: 145 lbs
Starting Date: 06/21/10 ||
Weight goals -- no specific goal, just lower bodyfat.
Current -- Bench 8x155, Squat 8x175, Deadlift 8x175
Training goals -- Bench 225, Squat 300, Deadlift 375
Nutrition goals -- Switch to wholewheat, cut out sugary snacks, eat more fruits and vegetables, eat healthier snacks, drink only water (except for some exceptions)
Misc. goals -- Get stronger/leaner, more cardio, maybe 20-30 minutes after every day.
Got out of shape, and started hitting the gym about 1 year ago, and started doing more squats and deadlifts the last couple months. I'm thinking of starting Madcow's 5x5, but I haven't done Barbell Rows before, is there any other exercise for this, or should I just suck it up and do them? Also, should I incorporate any other exercises in addition?
I'm also kind of lost as to how to approach the nutrition side, besides to increase protein intake. Some questions are whether I should use whey protein or not, cut carbs or not, and can frozen fruits be used if fresh fruits are much to acquire?
Madcows is fine. Starting Strength is good too.
Nutrition if your goal is to put on mass just eat more. Aim for 1g/lbs protein, and a balance of carbs/fat is fine. Don't skew too heavily towards one or the other though... ifyou're not adapted to either bad things can happen.
Milk is a great source of kcals.
|
On June 19 2010 09:39 eshlow wrote:Show nested quote +On June 19 2010 06:57 Evilmonkey. wrote:
Hey guys, I've really been tryin to hit the gym hard this summer and bulk up. Right now I'm doing a 4 day split with rest on wendnesday and the weekend. Since I'm not busy at all atm, I really would rather just go everyday, do I need the 3 days of rest? I'd really just like to take Sunday off and rather keep repeating the 4 day cycle, ie Mon- legs, Tues- back and biceps, Wed- chest and triceps, Thurs- shoulders, Fri- Legs, Sat- back and biceps, Sun- rest, repeat, etc. Is this alright or do I really need those extra days so my muscles can heal and rest? Thanks. Drop this routine and do Starting Strength (links located in OP). And yes, you need the rest...
Hmmmm I'll have to check it out, what specifically do u think makes starting strength more effective than a typical 4 day split?
|
|
|
|
|
|
EPT![[image loading]](http://the-gadgeteer.com/wp-content/uploads/2010/02/advancedfitness-mantaraysquat.jpg)
