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View Full Version : The Squat - Simplified by Gold's Gym



lint
02-05-2009, 10:45 AM
So THIS is how you do a squat!

http://www.goldsgym.com/healthy/newsletter/week4/the-squat-simplified.html

:facepalm:

f150mikey060
02-05-2009, 10:50 AM
look how far up those heels come. :rofl:

ZorroAMG
02-05-2009, 11:20 AM
LMAO, even with my gimped Achilles's tendon I do a better squat than that turd.

JfuckinC
02-05-2009, 11:24 AM
Originally posted by f150mikey060
look how far up those heels come. :rofl:

He was showing how that was wrong you dumbass haha

But still, the bar isnt even close to straight/balanced.

GQBalla
02-05-2009, 11:37 AM
Originally posted by f150mikey060
look how far up those heels come. :rofl:

:facepalm:

ZorroAMG
02-05-2009, 12:01 PM
I love how he is demonstrating the half squat.

GQBalla
02-05-2009, 12:05 PM
Originally posted by ZorroAMG
I love how he is demonstrating the half squat.

+1

top of the thigh should be parrellel to the ground you fucken ex linebacker

lint
02-05-2009, 12:12 PM
Originally posted by GQBalla


+1

top of the thigh should be parrellel to the ground you fucken ex linebacker

Hip crease should be below the top of the knee cap

GQBalla
02-05-2009, 12:16 PM
Originally posted by lint


Hip crease should be below the top of the knee cap

+1 but who am i to talk i still need to perfect my squat form

lint
02-05-2009, 12:18 PM
Originally posted by GQBalla


+1 but who am i to talk i still need to perfect my squat form

You still benching more than you can squat?

GQBalla
02-05-2009, 12:24 PM
lol no now i can squat as much as a i bench, most likely more now, had to awaken them leg muslces

JAYMEZ
02-05-2009, 12:25 PM
He has a funnny accent :D ...

But other than that.. Holy crap what a horrible demonstration.

lint
02-05-2009, 12:33 PM
Originally posted by GQBalla
lol no now i can squat as much as a i bench, most likely more now, had to awaken them leg muslces

Keep it up. 1.5x body weight is a good beginners target for squatting.

f150mikey060
02-05-2009, 12:43 PM
Originally posted by JfuckinC


He was showing how that was wrong you dumbass haha

But still, the bar isnt even close to straight/balanced.

oh haha i watched it with no sound..no speakers at work :(

:facepalm:

Darkane
02-05-2009, 01:28 PM
That guy needs more hip mobility.

+a billion for half squats.

GQBalla
02-05-2009, 01:35 PM
Originally posted by lint


Keep it up. 1.5x body weight is a good beginners target for squatting.

ya i found the weight i can do jumps up quickly for squats and dead lifts. i just always neglected my legs before.
i can bench 1.3 times my body weight but monday i only squated .9 of my body weight,

its getting up there there.

ZorroAMG
02-05-2009, 02:27 PM
I was over twice body weight in college...but that was with a belt on....

GQBalla
02-05-2009, 02:35 PM
nice ^^^

does the belt make a big difference about how mcuh you can push?

ZorroAMG
02-05-2009, 02:38 PM
Well, it holds your shit together and aids in preventing injury, but I am against it now because it's all about developing your core too IMO. The belt takes that work away and while you can push more, the better physique will come to the guy without the belt.

It was pretty cool pushing 3 plates a side free-weight when I weighed 140 thought haha. Admittedly, my squat at that 6 rep max weight could have been deeper.

GQBalla
02-05-2009, 02:41 PM
nice

yeah i want to squat double my body weight by summer

lint
02-05-2009, 02:44 PM
Originally posted by GQBalla
nice

yeah i want to squat double my body weight by summer

what type of progression are you on?

GQBalla
02-05-2009, 02:49 PM
http://www.ironaddicts.com/forums/showthread.php?t=8050



A SIMPLE Power Based Routine


--------------------------------------------------------------------------------

Here is a routine a LARGE percentage of the lifters here could make great gains doing.

Monday
Squat or box squat 2-3 x 5
Glute/Ham Raises or pullthroughs 3 x 10
Bent Row or Chest Supported row 4 x 6
Barbell or Dumbbell Curl 3 x 8
Calf Raises 3 x 15

Wednesday
Bench Press or low board press 3 x 5, or 3 x 3
Incline Dumbbell Bench Press 4 x 8
Military or Dumbbell Shoulder Press 3 x 8
Skull Crushers 3 x 10
Ab work 3 x 10

Friday
Deadlift or rack deadlift 2-3 x 5
Leg press 2 x 10
Chin or lat pull-down 4 x 6
Barbell or Dumbbell Curl 3 x 8
Calf Raises 3 x 15

Monday
Incline bench press or Incline Dumbbell Press 3 x 5, or 3 x 3
Dumbbell Bench Press 4 x 8
Military or Dumbbell Shoulder Press 3 x 8
Tricep pushdowns 3 x 10
Ab work 3 x 10 Monday

FOR THOSE THAT ARE READING COMPREHENSION CHALLENGED THE SCHEDULE GOES LIKE THIS:

1st workout
Monday
Squat or box squat 2-3 x 5
Glute/Ham Raises or pullthroughs 3 x 10
Bent Row or Chest Supported row 4 x 6
Barbell or Dumbbell Curl 3 x 8
Calf Raises 3 x 15

2nd workout 1 day later
Wednesday
Bench Press or low board press 3 x 5, or 3 x 3
Incline Dumbbell Bench Press 4 x 8
Military or Dumbbell Shoulder Press 3 x 8
Skull Crushers 3 x 10
Ab work 3 x 10

3rd workout 1 day later
Friday
Deadlift or rack deadlift 2-3 x 5
Leg press 2 x 10
Chin or lat pull-down 4 x 6
Barbell or Dumbbell Curl 3 x 8
Calf Raises 3 x 15

4th workout After TWO DAYS OFF
Monday
Incline bench press or Incline Dumbbell Press 3 x 5, or 3 x 3
Dumbbell Bench Press 4 x 8
Military or Dumbbell Shoulder Press 3 x 8
Tricep pushdowns 3 x 10
Ab work 3 x 10 Monday

next workout sequence repeat 1st through 4th workouts

Sets are NOT taken to failure, at least 1 rep short, or to the point RIGHT before form starts to break down. If you do not recover well, reduce 1 set from each of the lifts.

After warm-ups use the same weight for all sets. If you cannot get all the sets with the same weight, the weight is too heavy.

If you want to substitute something like dumbbell skull crushers for pushdowns, or hammer curls for barbell curls go ahead. DO NOT SUB OUT BIG COMPOUND MOVEMENTS FOR ISOLATION LIFTS. IF YOU CAN SQUAT AND DEADLIFT, DO THEM. THEY ARE THE MOST IMPORTANT LIFTS IN THE ROUTINE.

Rotate the lifts to something else every 4-8 weeks or whenever a lift stalls.

DELAOD BY DOING 1/2 THE SETS, OR 85% OF THE WEIGHT EVERY 4-8 WEEKS (4-5 WEEKS WORKS BEST FOR MOST PEOPLE.


____________________________________________________

im pretty sure i can squat 175 right now, just never tried i did do 135 with lotsa energy to spare.

i just want to work on gettin the proper form down right now before uping the weight

lint
02-05-2009, 02:56 PM
How long does that workout take? And how do they recommend increasing the weight? the iron addict link is blocked at work.

GQBalla
02-05-2009, 02:59 PM
work out takes me bout bout 45 minutes with some decent rest periods.

yesterday i did wednesdays workout in 30 minutes, i had somewhere to be.

Its recommended that i increase weight each workout yes.

Ive been on this routine for 2 weeks now and ive already seen gains

but right now for dead lights and squats ive kept the weight the same just so i can get down proper form first.

with 15 minutes of cardio im at the gym for about an hour and a bit

Darkane
02-05-2009, 06:35 PM
Originally posted by lint
How long does that workout take? And how do they recommend increasing the weight? the iron addict link is blocked at work.

Wes recommends the rep/weight progression. Add weight AND/OR reps every workout. Some gyms don't have nice 1.25, or 2.5lb plates so adding reps would be better suited instead of adding the 5's. Once you hammer a good form extra rep or two, tack on 5lbs a side for next week.

lint
02-05-2009, 07:44 PM
Originally posted by Darkane


Wes recommends the rep/weight progression. Add weight AND/OR reps every workout. Some gyms don't have nice 1.25, or 2.5lb plates so adding reps would be better suited instead of adding the 5's. Once you hammer a good form extra rep or two, tack on 5lbs a side for next week.

so this is a beginner/linear progression program. gains should come quick

Canmorite
02-05-2009, 07:58 PM
A few "WHAT, WHAT, WHHHAAAAT" would helped his cause.

1-Bar
02-05-2009, 08:04 PM
Originally posted by ZorroAMG
I was over twice body weight in college...but that was with a belt on....

and your bw during college??

ZorroAMG
02-06-2009, 12:23 PM
145.

pinoyhero
02-07-2009, 09:34 AM
I love this vid, I watch it before the gym for motivation to go hard!

mazdavirgin
02-07-2009, 08:44 PM
Hmmm I am having trouble doing ass to grass squats... I want to improve my squats and move past simply going slightly below horizontal. I have a tendancy to end up rounding my back, the lower I go the worse it gets. Also feels like I am going to fall backwards. Needless to say I am trying to get the form right with no weight before I add a deep squat to my routine... I have been stretching my hamstrings as from what I understand this is likely the cause but anyone else have any other tips?

lint
02-07-2009, 10:25 PM
keep squatting, going deep is one of the best ways to stretch out the hamstrings. Also focus on keeping everything else tight, your back is competing with your hamstrings so you have to make sure you maintain tightness in your core throughout the lift.

kutt3r
02-07-2009, 11:08 PM
Originally posted by mazdavirgin
Hmmm I am having trouble doing ass to grass squats... I want to improve my squats and move past simply going slightly below horizontal. I have a tendancy to end up rounding my back, the lower I go the worse it gets. Also feels like I am going to fall backwards. Needless to say I am trying to get the form right with no weight before I add a deep squat to my routine... I have been stretching my hamstrings as from what I understand this is likely the cause but anyone else have any other tips?

Bulgarian splits
http://www.youtube.com/watch?v=RZlodHgCipk

LongCity
02-07-2009, 11:18 PM
He needs some lotion!

GQBalla
02-07-2009, 11:20 PM
try to keep your chin up and look above

lint
02-08-2009, 12:12 AM
nononono! keep your chin neutral and look straight ahead or slightly down


Originally posted by GQBalla
try to keep your chin up and look above

GQBalla
02-08-2009, 01:50 AM
really? for me it always keeps my back straight

lint
02-08-2009, 12:24 PM
Originally posted by GQBalla
really? for me it always keeps my back straight

it puts increased stress on your vertebrae. but what do you mean by "back straight"? your back should maintain it's natural curve.

GQBalla
02-08-2009, 01:03 PM
And that is straight isn't it?

The natural curve for me is pretty straight

lint
02-08-2009, 07:11 PM
are you referring to your upper or lower back? you should always have a small amount of curve in your lower back. you can notice it if you stand with your back to a wall. unless of course you have no ass

Little Dragon
02-08-2009, 07:53 PM
Natural Curve of Spinal Cord:
http://www.safety.duke.edu/Ergonomics/Images/online_spine.jpg

GQBalla
02-08-2009, 09:16 PM
upper back is what im talking about.

lint
02-08-2009, 10:50 PM
you should be able to move your head up and down without your whole body moving, including your back. Just focus on keeping things tight.

And check this page for more squat info
http://startingstrength.wikia.com/wiki/Squat_Videos

Oz-
02-09-2009, 10:21 AM
Depending on if you squat high bar or low bar, I personally try to push my head through the bar or basically try to split the olympic bar in 2. Only way I can stay tight coming out of the hole.

lint
06-08-2009, 04:51 PM
Another great video:
http://www.5min.com/Video/How-to-Play-Basketball-Power-Squat-5150442

lint
07-15-2009, 11:53 AM
Edit: Removed and moved to the Cleaning up the Squat thread
http://forums.beyond.ca/showthread.php?s=&postid=3012063#post3012063