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Getbig Main Boards => Gossip & Opinions => Topic started by: Stavios on June 21, 2011, 09:00:05 AM
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WTF !!
I did this last week, 3-4 lights sets just to try. that's all I did for hams.
I have never been this sore in my entire life. Usually, just a portin of my hams is sore, now it was the entire hamstrings that were sore from the inside to the outside.
yesterday I did some real sets with two 100lbs dumbells, it was awesome
You guys should all try them
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WTF !!
I did this last week, 3-4 lights sets just to try. that's all I did for hams.
I have never been this sore in my entire life. Usually, just a portin of my hams is sore, now it was the entire hamstrings that were sore from the inside to the outside.
yesterday I did some real sets with two 100lbs dumbells, it was awesome
You guys should all try them
this is the key to gettn an ass women like to grab on
keep this up, you have discovered something gr8
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WTF !!
I did this last week, 3-4 lights sets just to try. that's all I did for hams.
I have never been this sore in my entire life. Usually, just a portin of my hams is sore, now it was the entire hamstrings that were sore from the inside to the outside.
yesterday I did some real sets with two 100lbs dumbells, it was awesome
You guys should all try them
So form like this ? http://www.exrx.net/WeightExercises/GluteusMaximus/DBSingleLegStiffLegDeadlift.html (http://www.exrx.net/WeightExercises/GluteusMaximus/DBSingleLegStiffLegDeadlift.html)
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without trolling, I am amazed you fellas have blue stars and only now have tried 1 leg stiff
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WTF !!
I did this last week, 3-4 lights sets just to try. that's all I did for hams.
I have never been this sore in my entire life. Usually, just a portin of my hams is sore, now it was the entire hamstrings that were sore from the inside to the outside.
yesterday I did some real sets with two 100lbs dumbells, it was awesome
You guys should all try them
Thats what happens when incorporate a "functional" movement into your training.
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Thats what happens when incorporate a "functional" movement into your training.
Actually that's what happens when you do any movement you've never done before ::)
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Actually that's what happens when you do any movement you've never done before ::)
And stay the fuck off of machines.
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And stay the fuck off of machines.
Agreed!!!
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i've got a stiff 'leg' right now ! :P
(http://i56.tinypic.com/2d11ono.gif)
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i've got a stiff 'leg' right now ! :P
(http://i56.tinypic.com/2d11ono.gif)
I love the wink at the end. sexy as hell ;D ;D
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Now start doing these.........
(http://i39.photobucket.com/albums/e196/Intenseone/singlelegsquatwithchains.jpg)
or these......
(http://i39.photobucket.com/albums/e196/Intenseone/singlelegsquat.jpg)
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Great thread!
Coach if stay away from politics and religion, you are a great contribution to this boards! ;)
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Great thread!
Coach if stay away from politics and religion, you are a great contribution to this boards! ;)
This :D
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Now start doing these.........
(http://i39.photobucket.com/albums/e196/Intenseone/singlelegsquatwithchains.jpg)
or these......
(http://i39.photobucket.com/albums/e196/Intenseone/singlelegsquat.jpg)
those are more for hams or glutes ??
when I do them only my glutes are sore
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Great exercise. I started doing them about 5 years back when rehabbing a bad knee. Started doing pistol squats/one leg squats at the same time. Humbling experience. Unreal DOMS too.
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those are more for hams or glutes ??
when I do them only my glutes are sore
(http://e-owned.com/albums/userpics/10125/you_re-doing-it-wrong.jpg)
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That leg press in the back is exactly why I cant fucking get a good leg workout anymore now that I have to back off of squatting. That foot pad angled AWAY from the person is just like putting a board under your heels. Great way of fucking knees up more.
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More glutes and hip flexors. Also with the 1RDL's three areas are being recruited in one movement....low back, glutes and hams. (Posterior chain). Multi-joint over single-joint any day!
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without trolling, I am amazed you fellas have blue stars and only now have tried 1 leg stiff
Well I hate unilateral movements even for upper body, so I never did them for legs before
but I will now
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Never done them,but I`m gonna` give `em a shot on Thursday..............bo th exercises.
Thanks Stav and Joe.
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Never done them,but I`m gonna` give `em a shot on Thursday..............bo th exercises.
Thanks Stav and Joe.
Actually, thank only Joe because he is the one who told me to try it :D
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So form like this ? http://www.exrx.net/WeightExercises/GluteusMaximus/DBSingleLegStiffLegDeadlift.html (http://www.exrx.net/WeightExercises/GluteusMaximus/DBSingleLegStiffLegDeadlift.html)
exactly !
it's tough to keep your balance to !
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I have some instructional videos I post later.
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Actually, thank only Joe because he is the one who told me to try it :D
Thanks Joe! LOL ;D
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without trolling, I am amazed you fellas have blue stars and only now have tried 1 leg stiff
I'd bet the house that Arnold's never done them?
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enjoy hurting your back.
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Hurting your back from what??
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coach when i squat my hips rotate posterior-ly, losing lumbar curve and exaggerating kyphotic curve. i've heard this is due to tight hamstrings? is this true? how can i fix this?
it looks like this:
(http://2.bp.blogspot.com/_SdTGkwys6tE/TMClMWnMGpI/AAAAAAAAACw/dTUeSBpxwKA/s1600/C--Users-Frosh-AppData-Local-Mozilla-Firefox-Profiles-hcyjrs21.default-Cache-4E857CBBd01+-+Adobe+Reader.bmp)
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It sounds solid, Stavios!
Now, PM me a good gear hook-up and I'll evaluate your protocol ASAP :)
(Aside for the morons: Stavios isn't "all drugs." It's just that the rules are somewhat different for clean versus fully loaded. There's a huge grey area between a smart kid like Stav and someone like ... eh. I probably shouldn't say. I'll just put this out there: LT, by which I do NOT mean Lonnie Teper!)
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WTF !!
I did this last week, 3-4 lights sets just to try. that's all I did for hams.
I have never been this sore in my entire life. Usually, just a portin of my hams is sore, now it was the entire hamstrings that were sore from the inside to the outside.
yesterday I did some real sets with two 100lbs dumbells, it was awesome
You guys should all try them
How are you doing them? Stiff legs deads are one of the few movements I always do. I do them with a barbell on an elevated platform so my knuckles can touch my toes. I've been doing them consistently for over a decade so I don't really get sore anymore.
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How are you doing them? Stiff legs deads are one of the few movements I always do. I do them with a barbell on an elevated platform so my knuckles can touch my toes. I've been doing them consistently for over a decade so I don't really get sore anymore.
I did regular still legs deads every week for years, and I never get sore from them.
1 leg at a time is totally different.
just do it in the mirroir and watch your hams doing it with 2 legs and then 1 legs.
with 1 legs you see every hamstring muscles pop like fuck !
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enjoy hurting your back.
You know you can die from benching so maybe you should avoid that as well.
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coach when i squat my hips rotate posterior-ly, losing lumbar curve and exaggerating kyphotic curve. i've heard this is due to tight hamstrings? is this true? how can i fix this?
it looks like this:
(http://2.bp.blogspot.com/_SdTGkwys6tE/TMClMWnMGpI/AAAAAAAAACw/dTUeSBpxwKA/s1600/C--Users-Frosh-AppData-Local-Mozilla-Firefox-Profiles-hcyjrs21.default-Cache-4E857CBBd01+-+Adobe+Reader.bmp)
Wide stance box squats, reverse hypers, pullthroughs, good mornings, glute-ham raise and dumbbell stiff-legged deadlift.
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And stay the fuck off of machines.
someone need to kick this geezer in the head ,, I BUILT ONE OF THE BEST PHYSIQES EVER IN THE IFBB WITH MANY MANY MACHINES,, INFACT I BUILT FEW BODYPARTS THAT OUTGREW ALL OTHER OCMPETITORS BY THE USE OF S M I T H MACHINE AND OTHER MACHINES,, WHO THE FUCK THOUGHT YOU HOW TO TRAIN AND WHY DO YOU MISGUSIDE THOSE FELLAS? seriously twister you need to step back and tke a sharp look at yourself and your lies,, dont just come up with answers on boarding which mean nothing,, step back and ask yourself why you lie,, you lied to be sucesful bodybuiold and you failed! so ok why lieing now? to make money of another idior that hire you to train for some highschool endevour?
why lieing? why lieing about your stacks,, and more imortantly why lieing about actual training?? machines are HIGHLY IMPORTANT ESPECIALY FOR THE SEASONED BODYBUILD ,, ASK ANY PROFESIONAL HOW IMPORTANT MACHINES ARE,, THEY ARE SO IMPORTANT WE WILL TAKE THEM OVER DEAD LIFTS ,,HELL WE DONT EVEN DO DEAD LIFTS,, WHO THOUGHT YOU HOW TO BE A BODYBUILD??? NO WONDER YOU FAILED TWISTER
gh15 approved
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I did regular still legs deads every week for years, and I never get sore from them.
1 leg at a time is totally different.
just do it in the mirroir and watch your hams doing it with 2 legs and then 1 legs.
with 1 legs you see every hamstring muscles pop like fuck !
How do you position your leg not being trained and do you have to hold on to something for balance?
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someone need to kick this geezer in the head ,, I BUILT ONE OF THE BEST PHYSIQES EVER IN THE IFBB WITH MANY MANY MACHINES,, INFACT I BUILT FEW BODYPARTS THAT OUTGREW ALL OTHER OCMPETITORS BY THE USE OF S M I T H MACHINE AND OTHER MACHINES,, WHO THE FUCK THOUGHT YOU HOW TO TRAIN AND WHY DO YOU MISGUSIDE THOSE FELLAS? seriously twister you need to step back and tke a sharp look at yourself and your lies,, dont just come up with answers on boarding which mean nothing,, step back and ask yourself why you lie,, you lied to be sucesful bodybuiold and you failed! so ok why lieing now? to make money of another idior that hire you to train for some highschool endevour?
why lieing? why lieing about your stacks,, and more imortantly why lieing about actual training?? machines are HIGHLY IMPORTANT ESPECIALY FOR THE SEASONED BODYBUILD ,, ASK ANY PROFESIONAL HOW IMPORTANT MACHINES ARE,, THEY ARE SO IMPORTANT WE WILL TAKE THEM OVER DEAD LIFTS ,,HELL WE DONT EVEN DO DEAD LIFTS,, WHO THOUGHT YOU HOW TO BE A BODYBUILD??? NO WONDER YOU FAILED TWISTER
gh15 approved
Take it easy, big guy...you might pull a muscle.... ;)
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I think Coach, like Mike Boyle is context switching. While I agree the Single leg version is great for carryover to athletics and can be used in a bodybuilding routine, machines that work in isolation should be used for Bodybuilding purposes. I believe the OP is a BB and wants to compete.
Functional training works for athletes
Bodybuilding training works for Bodybuilders
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I think Coach, like Mike Boyle is context switching. While I agree the Single leg version is great for carryover to athletics and can be used in a bodybuilding routine, machines that work in isolation should be used for Bodybuilding purposes. I believe the OP is a BB and wants to compete.
Functional training works for athletes
Bodybuilding training works for Bodybuilders
I agree and as I said in another thread machines are needed for bodybuilding purposes but i also said in that same thread regardless whether its for bodybuilding purposes or not you still need to keep multi-joint movements in. I used the example if you're doing leg extensions pair it up with a unilateral movement as well (split squat, single leg squat, step up, etc.) don't limit yourself to machines you MUST keep some form of function in. About Boyle, people who have read my stuff over the year know I know Mike and he has been my S&C mentor since I started with athletes along with Chris Carlisle (former USC and current S&C coach for the Seahawks). I don't always agree with Boyle but I listed to everyword he says and writes.
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someone need to kick this geezer in the head ,, I BUILT ONE OF THE BEST PHYSIQES EVER IN THE IFBB WITH MANY MANY MACHINES,, INFACT I BUILT FEW BODYPARTS THAT OUTGREW ALL OTHER OCMPETITORS BY THE USE OF S M I T H MACHINE AND OTHER MACHINES,, WHO THE FUCK THOUGHT YOU HOW TO TRAIN AND WHY DO YOU MISGUSIDE THOSE FELLAS? seriously twister you need to step back and tke a sharp look at yourself and your lies,, dont just come up with answers on boarding which mean nothing,, step back and ask yourself why you lie,, you lied to be sucesful bodybuiold and you failed! so ok why lieing now? to make money of another idior that hire you to train for some highschool endevour?
why lieing? why lieing about your stacks,, and more imortantly why lieing about actual training?? machines are HIGHLY IMPORTANT ESPECIALY FOR THE SEASONED BODYBUILD ,, ASK ANY PROFESIONAL HOW IMPORTANT MACHINES ARE,, THEY ARE SO IMPORTANT WE WILL TAKE THEM OVER DEAD LIFTS ,,HELL WE DONT EVEN DO DEAD LIFTS,, WHO THOUGHT YOU HOW TO BE A BODYBUILD??? NO WONDER YOU FAILED TWISTER
gh15 approved
Good for you ::)
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Wide stance box squats, reverse hypers, pullthroughs, good mornings, glute-ham raise and dumbbell stiff-legged deadlift.
How will this help? Improve hamstring flexibility and strength? I don't think I lack hamstring strength -- stiff-leg deadlift has always been in my routine and one of my best lifts.
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Coach, what do you say about high level strength and conditioning coaches who employ HIT principles, and largely train their athletes on machines?
Ken Mannie--Michigan State
Dan Riley--Washington Redskins, Houston Texans
Many others.
Here is an example of a kicker's workout that plays (played?) in the NFL: http://assets.houstontexans.com/assets/fanzone/installment41.pdf
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I hope I remember to try these tomorrow............I can`t remember jackshit lately. :(
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Coach, what do you say about high level strength and conditioning coaches who employ HIT principles, and largely train their athletes on machines?
Ken Mannie--Michigan State
Dan Riley--Washington Redskins, Houston Texans
Many others.
Here is an example of a kicker's workout that plays (played?) in the NFL: http://assets.houstontexans.com/assets/fanzone/installment41.pdf
I don't agree with it. But professional and college levels are two different settings. Some coaches vary in philosophies. In a professional setting a lot of athletes will train on the outside using a sports performance company such as Athletes Performance, Bommerito, D1 sports, etc. others elect to go more private, you mentioned the Texans, I know for a fact that Brian Cushing trains with Joe Defranco and when he was with USC he trained with the team and myself during his discretionary times. Since most of the strength and size is built in the off season, training in the on season is just a matter of maintaining strength.
College (as you know playing tennis at the collegiate level) is very different, they HAVE to train with the team at certain times, be on time or be punished, etc. Having that many athletes in a weight room at one time the S&C coach has to take into consideration, time, logistics and the most effective training protocol. Most all incorporate the 3 main movements, Bench, Squat and Power clean usually done per position, reps are kept low usually 5 reps or less.
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Coach I would be really grateful if you could help me out with my predicament!
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coach when i squat my hips rotate posterior-ly, losing lumbar curve and exaggerating kyphotic curve. i've heard this is due to tight hamstrings? is this true? how can i fix this?
it looks like this:
(http://2.bp.blogspot.com/_SdTGkwys6tE/TMClMWnMGpI/AAAAAAAAACw/dTUeSBpxwKA/s1600/C--Users-Frosh-AppData-Local-Mozilla-Firefox-Profiles-hcyjrs21.default-Cache-4E857CBBd01+-+Adobe+Reader.bmp)
Sorry for taking so long. Questions, when you squat 1. Do your heals come off the ground? 2. Do you have genu valgus? We'll start there and try to break it down.
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No lately I've been really focusing on driving through my heels. And no I don't have genu valgus. I've read a lot on squat technique but the thing is I can't really tell what position my lower (or really upper) back is in. It wasn't until I took videos / had people watch me that I realized my hips were rotating / back rounding.
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No lately I've been really focusing on driving through my heels. And no I don't have genu valgus. I've read a lot on squat technique but the thing is I can't really tell what position my lower (or really upper) back is in. It wasn't until I took videos / had people watch me that I realized my hips were rotating / back rounding.
Ok, here's another test. With a broom stick (not an olympic bar) see if you can perform an overhead squat. When I do this test with my athletes I'm looking for a few things, shoulder tightness in the external rotation, tight lumbar, tight hips, weakness in either ab/aductors, do you have sufficient dorsi-flexion (to keep your heals down in the overhead position.
Similar to this except I like a little more external rotation, IMO this tells me the dude in the video has some tightness in his shoulders.
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I definitely can't do an overhead squat with an olympic bar. When I lose the arch in my back (I think) a little above parallel, my upper back rounds and the bar comes way forward in the sagittal plane.
I'll try it with a broom when I get home.
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Ok, here's another test. With a broom stick (not an olympic bar) see if you can perform an overhead squat. When I do this test with my athletes I'm looking for a few things, shoulder tightness in the external rotation, tight lumbar, tight hips, weakness in either ab/aductors, do you have sufficient dorsi-flexion (to keep your heals down in the overhead position.
Similar to this except I like a little more external rotation, IMO this tells me the dude in the video has some tightness in his shoulders.
Tried this morning. I forgot to look for all the things you mention, but it was just like a normal squat -- fine until the angle of my knee gets to about 90 degrees (or maybe even a little more like 100+) and then I lose the arch in my lower back, upper back rounds etc.
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I tried both of these things today and almost flipped ass over teakettle!!
I`m the type of guy that can`t walk and chew gum at the same time.
I`ll just stick to old school leg stuff before I get hurt!! LOL ;D
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Great thread!
Coach if stay away from politics and religion, you are a great contribution to this boards! ;)
x100000
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the overhead squat test is a great way for the NASM types to convince potential clients that they imbalances
why bother?.......just tell your potential client that she is fat and boom- she'll train with you
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WTF !!
I did this last week, 3-4 lights sets just to try. that's all I did for hams.
I have never been this sore in my entire life. Usually, just a portin of my hams is sore, now it was the entire hamstrings that were sore from the inside to the outside.
yesterday I did some real sets with two 100lbs dumbells, it was awesome
You guys should all try them
And that should tell us exactly what? That usually you train your hamstrings like an idiot, but when you accidentally find an exercise which you can't cheat with, you are all fired up and amazed how good it feels? Let me tell you little secret: When you know how to train and do it always right, your body will be sore after every fucking exercise. Can you understand? It make no difference if you are training hamstrings or latissimus or whatever muscle, if you do it right, your muscle will be sore. In fact that is kind of the key for the building muscles, saying "no pain no gain" must be familiar to you in some way?
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And that should tell us exactly what? That usually you train your hamstrings like an idiot, but when you accidentally find an exercise which you can't cheat with, you are all fired up and amazed how good it feels? Let me tell you little secret: When you know how to train and do it always right, your body will be sore after every fucking exercise. Can you understand? It make no difference if you are training hamstrings or latissimus or whatever muscle, if you do it right, your muscle will be sore. In fact that is kind of the key for the building muscles, saying "no pain no gain" must be familiar to you in some way?
What is this bullshit? Fairly subtle changes in a movement can completely change how it hits your muscles. It's not about doing the movements correctly or incorrectly. Even on machines, where you're locked in and can't really cheat, there's differences on how the exercise hits the muscle(s). One angled leg press may hurt you knees whereas another may not, may hit you hams more or less, same with leg extensions or whatever machine.
As far as stiff leg deads, there's not even a correct way of doing them. Some stand on a block, meaning they have to round their back to get "full" range of motion. But try doing stiffs wih an arched back, with a locked knee angle, and most can't go much below knee level.
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And that should tell us exactly what? That usually you train your hamstrings like an idiot, but when you accidentally find an exercise which you can't cheat with, you are all fired up and amazed how good it feels? Let me tell you little secret: When you know how to train and do it always right, your body will be sore after every fucking exercise. Can you understand? It make no difference if you are training hamstrings or latissimus or whatever muscle, if you do it right, your muscle will be sore. In fact that is kind of the key for the building muscles, saying "no pain no gain" must be familiar to you in some way?
Well excuse us god of all trainers.
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But if you do then unilaterally you can get way below the knee. Any stiff leg DL should be done with a slight knee bend.
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And that should tell us exactly what? That usually you train your hamstrings like an idiot, but when you accidentally find an exercise which you can't cheat with, you are all fired up and amazed how good it feels? Let me tell you little secret: When you know how to train and do it always right, your body will be sore after every fucking exercise. Can you understand? It make no difference if you are training hamstrings or latissimus or whatever muscle, if you do it right, your muscle will be sore. In fact that is kind of the key for the building muscles, saying "no pain no gain" must be familiar to you in some way?
take some arimidex, you should be ok.
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And that should tell us exactly what? That usually you train your hamstrings like an idiot, but when you accidentally find an exercise which you can't cheat with, you are all fired up and amazed how good it feels? Let me tell you little secret: When you know how to train and do it always right, your body will be sore after every fucking exercise. Can you understand? It make no difference if you are training hamstrings or latissimus or whatever muscle, if you do it right, your muscle will be sore. In fact that is kind of the key for the building muscles, saying "no pain no gain" must be familiar to you in some way?
Change your name to Ice Cream if you are going to melt like this bitch ::)
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But if you do then unilaterally you can get way below the knee. Any stiff leg DL should be done with a slight knee bend.
Yes I meant that the angle of the slight bend doesn't change. If you bend your legs more as you go down ROM increases. I have never seen anyone doing stiff leg deads with arched back where the plates even touched the ground. Standing on a block = rounded back deads.
I will try the unilateral stiffs on sunday.
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On second thought, maybe I don't have tight hamstrings? After my (failed) workout yesterday, I tried to stretch them lying on my back. With a slight bend in the knee, I could almost touch my knee to my chin without feeling a stretch. Still, made no difference in my squat though. :-\
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Have you been tested for actual kyphosis?
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No but funny you should mention that I think I actually am a bit kyphotic. I was looking at this deadlift picture in Starting Strength and it shows a proper setup for a lifter with "slight kyphosis" and he looks just like me. I can never get my back as straight as a lot of the guys I see in these pictures.
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Starting Strength is a great read but I do have some disagreements with the way Rippetoe teaches and cues the squat..seems more like a goodmorning
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you should try pistols, they also work the glutes and hamstrings very well:
(http://www.elitefts.com/images/PICTURES/pistol1.jpg)
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Yeah his squats seem weird. I want to be able to do olympic-style squats. They just seem like the most balanced and natural type of squat to me.
The rippetoe/crossfit people seem to approach this problem in two ways. First, postural awareness, and second, flexibility. Stretching and flexibility hasn't been of much help to me. It's actually really hard for me to stretch anything without just getting joint pain instead. Almost all lower body stretches end up irritating me up in my hips -- sartorius and some other muscles i think (whatever muscles are labeled F, G, and H in this diagram http://www.exrx.net/Muscles/Quadriceps.html).
Postural awareness maybe seems more likely at this point. I have a really hard time knowing what position my back is in, and watching myself in the mirror I'm often surprised at how my squat or deadlift develops. It certainly looks different than it feels.
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I tore my hammy near the groin doing regular back squats with a weight I can handle for 15+ reps. I was trying to go deep to parallel and my fucking hamstring tore. I've always had very, very tight hams that I have to be careful training. They also grow very easily with small weights. I don't know what to make of it.
Lately we have been splitting up quads and hams and I walk for 10 mins and stretch my hams before both, as well as at night everynight. I'm still not flexible and I don't trust my hamstring operating with weights anything past like 50% of my max strength.
I need to seriously work on my flexibility everywhere.
Oh, I tried the unilateral deadlifts. Fell over. How the fuck do you balance doing these?
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I tore my hammy near the groin doing regular back squats with a weight I can handle for 15+ reps. I was trying to go deep to parallel and my fucking hamstring tore. I've always had very, very tight hams that I have to be careful training. They also grow very easily with small weights. I don't know what to make of it.
Lately we have been splitting up quads and hams and I walk for 10 mins and stretch my hams before both, as well as at night everynight. I'm still not flexible and I don't trust my hamstring operating with weights anything past like 50% of my max strength.
I need to seriously work on my flexibility everywhere.
Oh, I tried the unilateral deadlifts. Fell over. How the fuck do you balance doing these?
You could have saved the injury if you didn`t bother to roid.
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But if you do then unilaterally you can get way below the knee. Any stiff leg DL should be done with a slight knee bend.
Why? I do SLDL with knees locked and go down so my knuckles touch my toes. I want/need the lower back and hamstring flexibility. I can easily touch my head to my knees while keeping knees locked straight.
I also do regular deads with knees slightly bent but don't use a staggered grip. Both hands are positioned the same with fingers facing shins. I don't go heavy and use a weight that I can get 15-20 reps on. This I do on back days whereas the SLDL I do on leg days.