Narrow stance is much better for the knees, but almost impossible to pull off at heavy weight if your hip and ankle mobility is the shits. My squat stance is super wide, but that’s also partly down to me having really long femurs.
Narrow stance is much better for the knees, but almost impossible to pull off at heavy weight if your hip and ankle mobility is the shits. My squat stance is super wide, but that’s also partly down to me having really long femurs.
I went for one. Penis activated.Originally Posted by Manc
Grenade powder is 25% off on amazon so wrote the moose off as a bad job.
Just order some Cereal Milk protein powder from MyProtein.
More than 50% off (an extra 10% if you use their app and code "appy"), although it's never full price.
I bought 3 sample kits (10 in a pack) of the clear whey stuff as I was getting it for £8 a pop. Jesus Christ some of the flavours are dog shit. I need to restock on cereal milk badly
Did you try Raspberry Lemonade, Peach Tea or Apple?
I got to pick 3 samples with my latest order of Cereal Milk today. Hopefully none of them are the dog shit ones.
Apple was alright but I couldn’t drink that every day. Most of them are just ridiculously sweet. Mojito, dragonfruit and orange have been the worst
Literally searched HUKD earlier and it said that offer was over
Tried some Bulgarian split squats today.
Jesus fuck, they really showed how bad my balance is.
Could barely do any reps as I kept feeling like I was about to fall over.
RIP your legs today too. The DOMS from a heavy session of Bulgarian split squats is unrivalled.
Nah, I could barely do one even with no weight.
Think I managed about 4 each side, only one weighted, before giving up.
They're about as advanced as it gets. Probably unwise considering you were struggling with normal squats a couple of weeks ago.
Got the knee pain again when I went to 80kg squat last week which is what prompted the change.
After failing miserably with the splits I went back to the squats and just did out some 60kg squats without pushing myself too hard on reps.
Honestly, just do leg press. Easier on the joints, most of the same benefits.
Conventional back squats are just a fabulous whole body exercise. Slapping 300kg on the leg press is good for showing off, but you don't get half of what you do out of a squat with half that weight.
I do leg press anyway and leg extensions.
They both feel good and I'm able to do a lot of weight on them.
I think I'll keep on with the squat but low weight in the hopes I get my form down perfectly one day. Or I hope my gym gets a hack squat machine when they finally renovate.
Pussy.
It will be interesting to see what the long term impacts of modern gym rat culture turn out to be. Massive boon to the health service because people are less unfit, or a complete collapse in areas such as orthopedic and cardiovascular care because everyone is a physical wreck at 50 and has been overindulging on protein for all of their lives? I'm going to say the latter.
They'll all be in jail for domestic violence well before then.
Nation of Charles Bronsons it is then.
Everyone should be weight training, even your gran
Muscle-strengthening activities were associated with a 10–17% lower risk of CVD, total cancer, diabetes, lung cancer and all-cause mortality independent of aerobic activities among adults.
Low muscle strength was independently associated with elevated risk of all-cause mortality, regardless of muscle mass, metabolic syndrome, sedentary time
High-resistance weight training leads to significant gains in muscle strength, size, and functional mobility among frail residents of nursing homes up to 96 years of age
Rates of knee osteoarthritis and pain were 20% lower among those who did strength training versus those who never tried it. Engaging in strength training later in life, even if you begin after age 50, can help provide joint damage protection similar to those who began earlier.
On protein, I think you have to be a bit of a mong to mess yourself up. Downing five protein shakes a day won't be ideal but eating steak or plain chicken on rice every night can't be worse than the normal western diet.
Consuming a high protein diet (3.4 g/kg/d) in conjunction with a heavy resistance-training program may confer benefits with regards to body composition. Furthermore, there is no evidence that consuming a high protein diet has any deleterious effects.
Our analysis indicates that high protein intakes (≥1.5 g/kg) do not adversely influence kidney function on GFR in healthy adults
Higher protein diets showed small, but favourable effects on weight loss, fat mass loss, systolic blood pressure, some lipid outcomes and insulin, compared to lower protein diets
In unrelated news I think I've put my shoulder out doing some gay dumbbell thing I saw on Instagram
Protein is also best at providing satiety.
Perfect juxtaposition in those two posts up there.
I'd be more worried about the down-the-line health complications from widespread steroid use than people eating a bit more chicken or having an extra protein shake a day.
Yes, yes, I was praising the effort.
Modern gym culture is more likely to be more of an issue with the normalisation of steroids and equivalents. Resistance training and a good high protein diet means we will be able to work into our 90s.
I've been enjoying the gym sessions the past couple of weeks while on holiday (!). Combination of increasing my running capacity with interval running and strength training to counter the non stop eating.
If I have to work into my 90s I think I'd set a date well before that and just end it.
Work for the betterment of the country, comrade.
Well if wrestling is anything to go by then they all just drop dead in their 40s. A big win for healthcare.
You can go in one of those bizarre double suicide pods with the broom Yev.
Sorry, ignored you posting the same thing as me.
Injured myself for the first time today at the gym.
Three guesses as to which exercise caused it.
First rep of the third set today and I tweaked my lower back/right hip on the way up. Gutted out a further 4 reps because I'm an idiot and carried on with my workout (albeit in slight discomfort and I couldn't do one thing), it's not painful but it feels quite tight and it's not comfortable.
Last day before I was going to do a deload and then change to a Upper/Lower 4 day split.
I might have to take squats out as they've caused me nothing but grief. I never felt anything go wrong when I was doing Smith Machine squats yet I was constantly warned about how bad they are.
Who are you, and what have you done with Mahow?
It's glorious.
I'm hoping to get back on it this week after a week of conferences/drinking.
How - have you considered recording your squats to see where they are breaking down?
No, I just got a PT to look at them. However, it was with no weight on the bar which was a bit useless.
I'm just going back to the Smith.
You’ll be much better off identifying the issue and fixing it. Smith machines provide a lot of assistance so certain muscles that are worked in a regular squat don’t grow from a Smith squat. Then you reach the point where you are now whereby most of your body is ready to squat heavier but one tiny (but important) part isn’t. Result = injuries.
I’m very anti-Smith for pretty much this reason. You’d gain so much more from identifying the form issue, halving the weight and build up again.
I'm assuming it all stems from my shitty left ankle. A chiropodist said it's a chronic ankle sprain (likely caused as I'd sprain my ankle as a teen and then just "walk it off"), I no longer get bad ankle pain/sprain it whilst sleeping but it's not got full flexibility.
I realised when I was doing 80kg squats that it was causing me to lean forward (so I put less weight on said ankle) and putting strain on my knees. I could visibly see that my chest was going over my knees.
I then went down to 60kg squats and everything seemed fine, I had been doing it for a couple of weeks. Last week I threw in a 62.5kg and 65kg squat and they both felt good too. Yesterday I went for 65 completely and I hurt my back/hip on the first rep of the third set.
I think maybe I came up too quickly which fucked that part of my body but that's a guess.
The bar should always remain over the front of the ankle. Film yourself side on to make sure it’s remaining there. It’s easy to fall further forward so the path is more over the foot as you increase weight, but that’s how form breaks down.
Could be ankle, could be hip, could even be shoulder flexibility stopping you from holding the bar in the right place. Either hire a (decent) PT to help you fix it or just do leg press. It isn't going to fix itself by you posting about it in here 3 times a week. (You didn't deserve that sass, this damn slow cooker man)
It's alright, you're going through a lot right now.
This gram video might provide some useful alternatives x
https://www.instagram.com/reel/DACDW...o4ano4Z3FvNA==
Update to SQUATGATE.
I went for a Sports Massage today, told her my problems with squatting and she performed a glute activation test on me.
She said it showed that my hamstrings are firing before my glutes which could be the cause of my problems.
It could also be because I have quite a bit of muscle imbalance, she said that just by comparing my right to left side by look it was clear my right side is a lot bigger.
Me again, Hi.
Has anyone used a weightlifting belt?
I was thinking of picking one up as I heard that it helps with bracing your core. Something that I don't think I'm that great at as I can only notice it happening when I physically touch my ab area and I have no idea if it's engaged during my various movements.
No but I've heard it can be useful - it's probably only useful if you're squatting really heavy weights.
I'm desperate to invest into some versa grips as I find my failing point on lifts more my grip rather than the weight.
Yes I have a couple. Although I don’t use them anymore because I don’t do powerlifting/strongman now. Some people wear them more liberally than I did, but really they were only useful for me when lifting at the very top end of your capabilities (and then they become really useful). There’s a school of thought that it can make your core lazy if you wear it for lighter stuff.
I’ve got a belt that I use for squatting primarily.
Used to use it for deadlift but now don’t bother as not been much of an issue for me. I found it helpful to use it.
Grip is my issue with deadlifts too, but I’ve tried wrist straps and just feels uncomfortable/painful on my wrists so I think I’m pretty maxed out on where I’ll ever get to.
I bought some Versa Gripps last month.
They're bonkers good.
Only downside is that they pull a bit on my wrists, especially my left. Although I do have sensitive skin.
I've got some cheap Amazon wraps and they do a job but not entirely iron grip like I've heard the VG are.
I'm week 4/6 into my 4 day a week upper/lower training split and I'm definitely seeing some cut in areas that I wasn't before (chest and shoulders especially). It's a bit of a change to move from mostly HIIT to hypertrophy but I think I'm enjoying the slower workouts. Ideally I'd get a barbell but I just don't have the space.
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