How's my squat form?

vijugati8g · May 24, 2012

How's my squat form?

What was the point in including that irrelevant piece of information?

It could be leading to your issue.

I wouldn't squat real heavy regularly at least. Squatting in generally will probably help your issue, but you will need to actively work to solve your issues (assistance exercises to increase glute activation, mobility exercises to increase flexibility, etc etc).

Here's a great thread for mobility stuff:
http://forum.bodybuilding.com/showth...hp?t=123273471

Read the whole thread. Lots of information beyond the initial post.

The more often you stretch, the faster you'll make progress.
Click to expand...

Could you make me a leg routine?

suighja · May 24, 2012

How's my squat form?

Nope, but I'll provide you what IronWill2008 has prescribed to many people and I find very good. I don't know what equipment you have available. There are many alternatives.

If for instance you don't have a leg press, BB Hack squat is an excellent sub. If you don't have a leg curl apparatus, then you can just start with the much harder glute ham raise, probably starting with negatives until you can do a full single rep, then strive to increase that.

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Barbell Squat 4 sets of 6-8 reps (not counting warm-up sets)

Leg Press 3x10-12

Barbell Lunge 3x6-8

Romanian Deadlift 3x6-8

Leg curl 3x10-12

Calves can be done on a separate day, with an upper-body part.

Leg Press Calf Raise 3x10-12

Seated Calf Raise 3x12

This routine is to be done once a week. On all exercises, work to increase the weight
lifted, with good form/full ROM, week-to-week, within the rep ranges listed.

Example:
For Squats, after warm-ups, load the bar with a weight with which you can get 6 good reps on all 4 sets. Stay at this weight until you can Squat it for 4x8, at which time you'll add enough weight to the bar(try 10 pounds) to drop you back to 4x6. Progress this new load up to 4x8, and then add more weight the following week, and so on.

Use this same progression scheme for all exercises.
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casse · May 24, 2012

How's my squat form?

Nope, but I'll provide you what IronWill2008 has prescribed to many people and I find very good. I don't know what equipment you have available. There are many alternatives.

If for instance you don't have a leg press, BB Hack squat is an excellent sub. If you don't have a leg curl apparatus, then you can just start with the much harder glute ham raise, probably starting with negatives until you can do a full single rep, then strive to increase that.
Click to expand...

Okay. Gonna do:

BB Squats 4x6-8
BB Hack Squats 3x10-12
Reverse Lunges 3x6-8
RDL 3x6-8 - Should I replace with SLDL?
Leg Curl 3x10-12
Seated BB calf raise 3x12
Glute work.

I have another problem I don't get quad activations in these excercises... or well it seems like it. I use to be able to feel all these leg excercises in my quads up until a few months ago. I only feel them working my knees somehow? Its like a burn in my knees...

How's my squat form?

vijugati8g Well-Known Member

suighja Well-Known Member

casse Well-Known Member

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How's my squat form?

vijugati8g Well-Known Member

suighja Well-Known Member

casse Well-Known Member

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