My thoughts and training tips

Future your the king of squats so i think you might be able to
help me on this one...

im tall 6'3 and i find it hard to recruit my posterior
chain(hamstrings/glutes) during squats. Even when i go ham to calve it
turns into a quad and lower back movement for me. Ive been lowering
the bar down to my rear delts as well. As before it was a lot higher
up. Im stuck around 495 for 5 good reps but after that my back cant
keep up. I know i have more leg strength. With the help of with
hammies and glutes i know i could get more but i can never seem to
feel them during squats. Any tips? But on the other hand when i do
fronts i feel it in my hams and glutes just fine.

Thanks big guy!

Spread eagle situps, crunches with pauses at the top, low pulley
kickbacks and hypers, hypers, hypers.

Abs 2-3 times a week. Low pulley and hypers twice a week. Simple 3-4
sets of 10 reps NOT to fail will help. AND STRETCH. If you can put up
a vid of your form that would help a bit as well.

++++++++++++++++++++++++++++++++++++++++++++++++++ +++++++++++++++++++++
++++++++++

Simple Offseason Program
I did an old offseason routine for 8 week from powerlifting:
It was a 3/2 split:
Day 1: Chest/Back
Day 2: Legs
Day 3: Arms, Shoulders


I would do 1 exercise for each bodypart. Do about 8-10 sets for larger
muscles 6-8 for smaller. Reps just went by how I felt but usually were
high rep to failure. I would to warm ups but try to get 3-4 work sets
for each exercise. Then I would take off a couple of days. IF I was a
bit tired I would take a third day off then repeat the cycle. Then
start up training for my powerlifting again. I was usually very fresh
and ready to role. I do almost no free weight exercises during this
time. I just rested up alot.

++++++++++++++++++++++++++++++++++++++++++++++++++ +++++++++++++++++++++
++++++++

Delts struggling? Try this for a few weeks.

I have read things like this before. This is a NON DC shoulder
routine. I would only do this once a week. Someone with better
recovery might be able to do it on a rotating routine of 3 sessions in
2 weeks.


You can use whatever equipment you have handy. The movements are what
really matters. If you can't do upright rows substitute for slow rep
shrugs or Kelso rows.
warm up rotators, light sp work 1x20


Delt Blast: One NASTY SET!
Smith Shoulder Press 8-12 reps
Upright Rows 8-12 reps
Smith Shoulder Press 6-8 reps (less reps cause of fatigue)
Upright Rows 6-8 reps
Smith Shoulder Press 4-6 reps
Upright Rows 4-6 reps
21's (dumbell laterals done in 3 directions)


STRETCH. DONE. You can drop the weight if you need to as the sets
progress because of fatigue as well. It all depends on what you can
do.
Again, there are lots of routines. This is just one.

future i'm glad you mentioned dumbbell skulls 'cause
traditional version with a bar feels very awkward for me and the
dumbbells have a much more natural feeling to the lift. but i have a
question about the movement: where do you lower the dumbbells too?
Normally i've been lowering them till the dumbbell hits/is next to my
ear, should i lower them as far back as i can go, or stop at my head/
ear?

thanks

No problem. The bar is always an option but for the right person.
Dumbells can go back as far as you are comfortable with. A rolling
tricep extension actually places the dumbell on the floor flat for
each rep upon extension.

On Mar 5, 10:10*am, Bellons Bodyworks <bellons010...@gmail.com> wrote:
>

Future your the king of squats so i think you might be able to
> help me on this one...
>
> im tall 6'3 and i find it hard to recruit my posterior
> chain(hamstrings/glutes) during squats. Even when i go ham to calve it
> turns into a quad and lower back movement for me. Ive been lowering
> the bar down to my rear delts as well. As before it was a lot higher
> up. Im stuck around 495 for 5 good reps but after that my back cant
> keep up. I know i have more leg strength. With the help of with
> hammies and glutes i know i could get more but i can never seem to
> feel them during squats. Any tips? But on the other hand when i do
> fronts i feel it in my hams and glutes just fine.
>
> Thanks big guy!

> Spread eagle situps, crunches with pauses at the top, low pulley
> kickbacks and hypers, hypers, hypers.
>
> Abs 2-3 times a week. Low pulley and hypers twice a week. Simple 3-4
> sets of 10 reps NOT to fail will help. AND STRETCH. If you can put up
> a vid of your form that would help a bit as well.
>
> ++++++++++++++++++++++++++++++++++++++++++++++++++ +++++++++++++++++++++
> ++++++++++
>
> Simple Offseason Program
> I did an old offseason routine for 8 week from powerlifting:
> It was a 3/2 split:
> Day 1: Chest/Back
> Day 2: Legs
> Day 3: Arms, Shoulders
>
> I would do 1 exercise for each bodypart. Do about 8-10 sets for larger
> muscles 6-8 for smaller. Reps just went by how I felt but usually were
> high rep to failure. I would to warm ups but try to get 3-4 work sets
> for each exercise. Then I would take off a couple of days. IF I was a
> bit tired I would take a third day off then repeat the cycle. Then
> start up training for my powerlifting again. I was usually very fresh
> and ready to role. I do almost no free weight exercises during this
> time. I just rested up alot.
>
> ++++++++++++++++++++++++++++++++++++++++++++++++++ +++++++++++++++++++++
> ++++++++
>
> Delts struggling? Try this for a few weeks.
>
> I have read things like this before. This is a NON DC shoulder
> routine. I would only do this once a week. Someone with better
> recovery might be able to do it on a rotating routine of 3 sessions in
> 2 weeks.
>
> You can use whatever equipment you have handy. The movements are what
> really matters. If you can't do upright rows substitute for slow rep
> shrugs or Kelso rows.
> warm up rotators, light sp work 1x20
>
> Delt Blast: One NASTY SET!
> Smith Shoulder Press 8-12 reps
> Upright Rows 8-12 reps
> Smith Shoulder Press 6-8 reps (less reps cause of fatigue)
> Upright Rows 6-8 reps
> Smith Shoulder Press 4-6 reps
> Upright Rows 4-6 reps
> 21's (dumbell laterals done in 3 directions)
>
> STRETCH. DONE. You can drop the weight if you need to as the sets
> progress because of fatigue as well. It all depends on what you can
> do.
> Again, there are lots of routines. This is just one.

Go HIGHER ON THE REPS/W/ LESS INTENSITY OR SAME REPS, LESS INTENSITTY


Intensity is your problem here..


Do a good FULL squat.. SLOW yourself down.


Try differing it up.. Go for about 375-425 X 12-15 once a week, then,
spaced evenly try about 3 sets of speed squats at about 200 2 times a
week.. It sounds like you are going for the gold and ignoring your leg
muscles.. which is a COMMON problem. Ive experiencenced myself/ Heard
alot about people who get to ahead of themselves in squats.. sooner or
later they are just bending their knees with 500 pounds of weight on
their back... that is not a squat!!

I always say, If you cant feel your hamstring/quadracep/Glute muscles
burning you havent done a correct squat.. and only correct squats will
get you correct other muscles!!

On Mar 6, 2:24 pm, sam0101...@gmail.com wrote:
> On Mar 5, 10:10 am, Bellons Bodyworks <bellons010...@gmail.com> wrote:
>
>
>
> >

Future your the king of squats so i think you might be able to
> > help me on this one...

>
> > im tall 6'3 and i find it hard to recruit my posterior
> > chain(hamstrings/glutes) during squats. Even when i go ham to calve it
> > turns into a quad and lower back movement for me. Ive been lowering
> > the bar down to my rear delts as well. As before it was a lot higher
> > up. Im stuck around 495 for 5 good reps but after that my back cant
> > keep up. I know i have more leg strength. With the help of with
> > hammies and glutes i know i could get more but i can never seem to
> > feel them during squats. Any tips? But on the other hand when i do
> > fronts i feel it in my hams and glutes just fine.
>
> > Thanks big guy!

> > Spread eagle situps, crunches with pauses at the top, low pulley
> > kickbacks and hypers, hypers, hypers.
>
> > Abs 2-3 times a week. Low pulley and hypers twice a week. Simple 3-4
> > sets of 10 reps NOT to fail will help. AND STRETCH. If you can put up
> > a vid of your form that would help a bit as well.
>
> > ++++++++++++++++++++++++++++++++++++++++++++++++++ +++++++++++++++++++++
> > ++++++++++
>
> > Simple Offseason Program
> > I did an old offseason routine for 8 week from powerlifting:
> > It was a 3/2 split:
> > Day 1: Chest/Back
> > Day 2: Legs
> > Day 3: Arms, Shoulders
>
> > I would do 1 exercise for each bodypart. Do about 8-10 sets for larger
> > muscles 6-8 for smaller. Reps just went by how I felt but usually were
> > high rep to failure. I would to warm ups but try to get 3-4 work sets
> > for each exercise. Then I would take off a couple of days. IF I was a
> > bit tired I would take a third day off then repeat the cycle. Then
> > start up training for my powerlifting again. I was usually very fresh
> > and ready to role. I do almost no free weight exercises during this
> > time. I just rested up alot.
>
> > ++++++++++++++++++++++++++++++++++++++++++++++++++ +++++++++++++++++++++
> > ++++++++
>
> > Delts struggling? Try this for a few weeks.
>
> > I have read things like this before. This is a NON DC shoulder
> > routine. I would only do this once a week. Someone with better
> > recovery might be able to do it on a rotating routine of 3 sessions in
> > 2 weeks.
>
> > You can use whatever equipment you have handy. The movements are what
> > really matters. If you can't do upright rows substitute for slow rep
> > shrugs or Kelso rows.
> > warm up rotators, light sp work 1x20
>
> > Delt Blast: One NASTY SET!
> > Smith Shoulder Press 8-12 reps
> > Upright Rows 8-12 reps
> > Smith Shoulder Press 6-8 reps (less reps cause of fatigue)
> > Upright Rows 6-8 reps
> > Smith Shoulder Press 4-6 reps
> > Upright Rows 4-6 reps
> > 21's (dumbell laterals done in 3 directions)
>
> > STRETCH. DONE. You can drop the weight if you need to as the sets
> > progress because of fatigue as well. It all depends on what you can
> > do.
> > Again, there are lots of routines. This is just one.
>
> Go HIGHER ON THE REPS/W/ LESS INTENSITY OR SAME REPS, LESS INTENSITTY
>
> Intensity is your problem here..
>
> Do a good FULL squat.. SLOW yourself down.
>
> Try differing it up.. Go for about 375-425 X 12-15 once a week, then,
> spaced evenly try about 3 sets of speed squats at about 200 2 times a
> week.. It sounds like you are going for the gold and ignoring your leg
> muscles.. which is a COMMON problem. Ive experiencenced myself/ Heard
> alot about people who get to ahead of themselves in squats.. sooner or
> later they are just bending their knees with 500 pounds of weight on
> their back... that is not a squat!!
>
> I always say, If you cant feel your hamstring/quadracep/Glute muscles
> burning you havent done a correct squat.. and only correct squats will
> get you correct other muscles!!

Some great suggestions here about weightlifting, Seems that there are
so many opinions out there
about muscle building that its hard to find the truth. I've followed
a ton of different weightlifting workouts and some are fantastic and
really build muscle but others are nothing more than a waste of
energy. Anyway, just be careful about what you hear on the new. You
could end up hurting yourself!
------------------------------------------------------------
Zach Parker
BuildingMuscleTruth
http://www.Building-Muscle-Truth.com