Posted: 5/8/2013 4:47:21 AM EDT
|
Returning to gym after a few years off.
First exercise I did was squats. Ihave made it a point to ease back into the weight expecting extreme soreness. So after a couple weeks of light weight, hi rep squats (4x10 with 95-135lbs) , I slowly increase the weight to 205 for 3x8 or so. But during this whole process of "re-acquainting" I experience virtually no soreness. These are back squats with depth below parallel. So, two days ago I did front squats light (4x10 135) and my legs are still fried. Very sore quads in various places. Do you find this to be the case? |
|
foam rolling does help with recovery.
Front squats and back squat work the legs a little different. Back squats, especially low bar, involve a lot more posterior chain. Where as front squats are very quad dominate. So that is why your quads worked a lot more during the front squats. |
|
When I was squatting heavy 3x a week, I was never sore because I had adapted to heavy squatting 3x a week.
Any new exercise or rep range, even if it's "light", will most likely cause soreness. You could take a 500 pound squatter who has never used a leg press and have him do some light leg press sets, and his legs will be sorer the next day than if he had squatted 500. It's not that the leg press was heavy to him, it's that it was a stimulus that he wasn't adapted to. |
|
Being that I am just getting back to the gym after a couple years off, I want to assess my form and make sure I am doing things right.
Can anyone take a look at this vid and see if there are any bad things I am doing? It's not the best video. This was my last set and I couldn't find a place to rest my phone that captured the angles. 
|
|
I'm not good at judging squat form, so I'm bumping for others to chime in. I know you had limits because of camera angles but it would be helpful to see it from the side.
Also, I hope you've invested in some earbuds and music...that was pretty bad. Adele has never made me want to crushkillslay any kind of weight. 
|
| I am by no means an expert. I can't see what your legs look like while squatting so I can't comment on that. The one thing that jumped out at me was your right hand moving. Make sure you really have the bar locked in and tight. Especially if/when you start lifting heavier. |
|
I have been watching some youtube vids and I really wish I had that when I was first developing my form/habits.
Some things I sometimes notice is my knees tend to want to wobble around a bit when going up. I don't think I am going low enough though it feels like it at the time. 
I am not sure what to do with my head? I remember our football coach telling us to look up at the ceiling back in the 90's. Now I am seeing other examples of not doing that. |
|
Quoted:
Can't really see much in the vid. I'm a fan of a neutral gaze, some will tell you to look up. I like straight ahead. For the knees, just drive them out as hard as you can as you ascend. Yep, all good advice. What queues do you use when you're squatting. That may help too. |
|
Quoted:
Quoted:
Can't really see much in the vid. I'm a fan of a neutral gaze, some will tell you to look up. I like straight ahead. For the knees, just drive them out as hard as you can as you ascend. Yep, all good advice. What queues do you use when you're squatting. That may help too. Ques.: Sit Back Knees out Wieght on heels and outside of feet As far as gaze I look a little higher then neutral. I look at about 6' up on the wall in front of me. My squat cage is 2-3' from the wall. |
|
Quoted:
I'm not good at judging squat form, so I'm bumping for others to chime in. I know you had limits because of camera angles but it would be helpful to see it from the side. Also, I hope you've invested in some earbuds and music...that was pretty bad. Adele has never made me want to crushkillslay any kind of weight. A shit ton of THIS. Dude that music alone is taking 100#s off your squat and killing test production. Crank some Korn and try it again. |
| The foam rollering is not pervasive in the lifting community, but its a benchmark therapy in healing and muscle release and stimulation.(NO NOT that U pervs) Theres a tissue called facia or something like that that is between every muscle group in the body that helps tissue in recovery repair itself properly. Its called myofacial release or something like that. google it AFAIK. http://www.youtube.com/watch?v=YjRfHkT0dj0 |
|
Quoted:
The fuck is foam rolling? Why would I want to roll around in foam? Is it at least medicated? -- -- Myofascial release... Fucking soft tissue work? Why not just lay on like a piece of styrofoam or something and do that to yourself? This is funny. I just bought the foam roller and tried it like 20 minutes ago and came back to check this thread. That shit was hard. Hurts a bit and felt like a good "exercise". Hard to explain. |
|
Quoted:
Quoted:
The fuck is foam rolling? Why would I want to roll around in foam? Is it at least medicated? -- -- Myofascial release... Fucking soft tissue work? Why not just lay on like a piece of styrofoam or something and do that to yourself? This is funny. I just bought the foam roller and tried it like 20 minutes ago and came back to check this thread. That shit was hard. Hurts a bit and felt like a good "exercise". Hard to explain. Like.... good sex? 
|
|
Today I did 2 sets of 15 with 135 and one set of 10 with 185.
I tried to focus on some of the cues you guys toks me about. Also, I tried to go lower. But I feel like this is as low as I can go! I don't know if it is foot position or knee position or flexibility restrictions or what. I feel my calf touch my hamstring nand my achiles tendon feels tight. 
|
|
Quoted:
Today I did 2 sets of 15 with 135 and one set of 10 with 185. I tried to focus on some of the cues you guys toks me about. Also, I tried to go lower. But I feel like this is as low as I can go! I don't know if it is foot position or knee position or flexibility restrictions or what. I feel my calf touch my hamstring nand my achiles tendon feels tight. http://i41.tinypic.com/2dtboi.png Some people want the ass to the floor and have the flexibility to do it. The older I get the harder that kind of stuff is for me to do so your depth looks good to me. If you can feel it in the right places like your butt and quads you are hitting the right spots. How is your low back flexibility? My lower back and right hip hates deep squats, long drives, and most everything I do. I quit lifting for a while in my late 30's and for some reason I lost lots of my back flexibility when I did. I have a touch of sciatic nerve issues in the right hip that can make squats less fun too. |