This post has been edited by razorboy: Dec 7 2011, 09:36 PM

We are all built differently, so not all of us can squat like mark rippetoe. Same thing applies to deadlift.

If you'd watch the videos. You'd have seen that he addresses that. Everyone is built differently. Both in the squat and the deadlift

eventhou we built differently, the basic movement are still the same, regardless of level too...

Not entirely true. A shorter torso squatter, will have a field day squatting. A lifter with shorter femurs in comparison to the tibia would squat differently too. Some guys like those with a short femur, long torso and insufficient ankle mobility will shit himself trying to squat deep. And then there are individuals with long femurs and short torso who will use the above technique perfectly. Generally a 1:1 femur:tibia length with a medium torso make the best squatters and pullers. So go measure yourselves before.

And you'll see that squatting 140KG is a whole different ballgame from squatting 200KG. The basic is obviously the same, up and down, but in no way is it the same at all.

http://www.youtube.com/watch?v=R_jxTc2ITA8 <-long torso squatters

http://www.youtube.com/watch?v=t_HhFFBFQA8 <- short torso squatters

See how different they are?

appreciate the lengthy explanation but, when i say "basic movement", im implying the very basic knowledge of squats, regardless or weights, levels, long, short, etc... means keep you back straight, tighten your core, fasten your grips, down and up, yada yada ... as for your explanation, there is an article arguing whether to squat balls deep or just parallel, long story short, it suggest just over parallel (is best for both tall n short world) ... and when you said squatting 140kg is different from 200kg? you are forgetting that weight are relative to everybody, 140kg for me is like lifting a truck but 200 for u might be like a walk in the park... again, im not suggesting you should squat deep, from my post i didnt said that...but is a common sense here for taller ppl to have longer range of motion is nothing new... i assuming the whole ROM thingy should be understood before venturing into bodybuilding...

.

This post has been edited by hoxy: Jun 13 2012, 05:27 PM

I don't know whether is this psychological or what, but 3 out of 4 days i would be doing stuff that involves spinal compression, squats and deadlifts. I also sit in front of the computer ALOT during the day, and i would feel lower back discomfort, a kind of dull ache. It's not painful, just the discomfort.

Woahh.......people here get personal quick. Okay buddy!! Thought I'd have a thing or two to chime in, but I'll leave now. Cheers!

Hey pizzaboy, its good to see you posting back! Pls do give us your feedback here! Everyone is entitled to their own pov.

nahhh, a "healthy" discussion doesn't involve any "personal vendetta"... feel free to share your experience anytime brah, and if the "tone" of my reply bother you much, please accept my sincered apology...

This needs to be pinned!

chill man. It's all a healthy discussion. There was never any personal attacks in the first place.

nice vid.... shud add other exercises and pin this up...

Bench Press

This post has been edited by razorboy: Sep 8 2011, 12:32 PM

agree....
most of us will do it wrongly at the start for those exercises....
have to really google the vids to correct ourselves
flies...

It's there already bro

great job bro....
mod shud really pin this up....
try add sum flies vid
many ppl did it wrongly or mebe jz me....
i used to do it str8 handed til the gym owner corrected me

could someone please pin this up? this serve as a good info for all lyn'er and non lyn'er alike...

thank you for posting the video, just for me

This post has been edited by space1x: Sep 8 2011, 03:12 PM

one question: how do u guys spot squat?

mark rippetoe said in his book squat is best spotted by 3 spotter (one on each side, one behind). since this is not really applicable to us (unless you bring 3 spotters with you to the gym), if there's only one spotter available, he/she should spot the bar in stead of the lifter.

"One spotter standing behind the lifter, leaning over with arms wrapped around and under the lifter's chest, is not only an embarrassing position but also a terribly ineffective and unsafe one."

yet, i still get tonnes of people commenting bout my gym buddy and my way of spotting. they claimed that we should spot the lifter.

your gym doesn't have a power rack? for me, i don't have any gym buddies, so the safety pins will do the spotting for me.

"One spotter standing behind the lifter, leaning over with arms wrapped around and under the lifter's chest, is not only an embarrassing position but also a terribly ineffective and unsafe one."
this, yeah. what if that guy's squatting 100kg, can't do shit really.

one more thing guys, get the book "Starting Strength: Basic Barbell Training" by mark rippetoe. it's very good and thorough explanation of squat, dl, bp, clean and press.

---

Added on September 9, 2011, 11:01 pmi understand man, that's what mark always stresses.

This post has been edited by BlueBean: Sep 9 2011, 11:01 PM

Power racks and squat racks should usually be equipped with safety bars.

225KG ......

At first I thought he was gonna back squat it, then I saw him put it on his shoulders and thought 'wow, he's gonna front squat that', then he bloody pressed it and my mind was blown.

ROFL same here. good thing i didnt read your post before watching it.

he bloody pressed it. wtff

Klokov probably has a squat of about 330-350KG considering the ease in which he rose from a 245KG clean.

Another lifter to look after is Akkayev and a young Czech lifter. 22 but playing with the big boys

http://www.t-nation.com/strength-training-search/video

another source of information. the deadlift tutorial was pretty good imo

updated on 1st page

Great info, thanks for the thread!

Can we do lifting without warm ups?
I am still afraid to do lifting, it just looks like the weight is gonna kill me

Not warming up is a recipe for disaster. You take a frozen slab of meat, you throw it on the ground, chances are it'll snap. Now, you let another piece of meat defrost, i.e. you warm it up, then throw it on the ground, it's not going to snap or crack or anything.

And nobody is asking you to put 300kg on the bar the first day you step into the gym.

What sort of warm ups do u usually do before lifting? running? or light lifting?

Active warm ups. Means, do light weights with the exercise that you are about to perform , up to 60% of your work set weights

I did some dumbbell deadlifts(No barbell at home) yesterday and today I had some minor pains but I dont know whether its like soreness instead.I touched my lower back and it did feel pain a lil..Im kinda worried now..yikes

tender pain or sharp pain?

I think its more of a sharp pain now..Its not DOMS is it? Not cool..

This post has been edited by Eisenmeteor: Nov 29 2011, 09:10 PM

Are you able to bend forwards/backwards/sideways without pain? Lie flat on the floor and try to lift one leg, keeping it straight. Do the same with the other and then try both legs. If you feel any pain or a tingling sensation in your back or down your legs, stop immediately and if that's the case, you'd best get to a chiropractor as soon as you can.

Only when I bend forwards have that pain..and I havent try lie flat on the floor as I'm stuck at the office..and I realized that it starts from bottom middle back onwards where it hurts the most..I'm in serious trouble am I?

I can't say anything definitely as I'm not qualified, I'm merely trying to troubleshoot your problem judging from my own experience. But what you can do for now is try not to bend over to pick anything up and be conscious of the way you're sitting as well as the length of time you're sitting for, ie don't sit for too long. Then get checked up at a chiropractic centre as soon as you can.

Yea..Gonna visit the doctor tonight after work..Anyway managed to get a pic from google on where the pain occured the most




Attached thumbnail(s)

http://www.t-nation.com/free_online_articl...to_the_deadlift

another good deadlift article by rippetoe. particularly useful info for those who has already tried deadlifting. pretty advanced read i might say..

how much weight should i squat? 50% of my weight?

As much as you can while maintaining good form within the rep scheme of your routine.

thanks bro! will try out this evening.

A general milestone would be to squat your bodyweight, 1.5 bw and so on. Its a progressive thing.

Dear Dr. Darklight and all sifus here..

can please comment on my deadlift technique...
not sure whether I'm doing it correctly or not

one more thing, as you can see in the video I'm very skinny
should I consume mass gainer as well?
I can't meet 2400 calories daily as recommended by caloriecount.about.com

and what is the "best" mass gainer out there
any of you guys with good exp with some brand can share the exp with me

thank you.

This post has been edited by raul88: Mar 19 2012, 11:47 PM

Keep your back tight, chest out and roll your shoulders back. Bring up the barbell by thrusting your hips forward. Barbell should be touching your calves and thighs at all times, or at least as close as possible. Don't look in the mirror, find a spot a couple of feet in front of you.

think your grip should be slightly narrower too, grab it around shoulder length.

And kudos for posting vid!

I had to post video
otherwise I wont know my technique is correct or not

I tried bringing my chest in front and shoulder backward
so improvement that should be made in a nutshell: barbell touching legs and a narrower grip

thank you.

Belieeve me not many forumers do that. Your back was slightly rounding towards the end there. Might be an issue when you try with heavier weight.

Edit: you don't bring shoulders back, rather squeeze your shoulder blades together and downwards

This post has been edited by mikehuan: Jan 11 2012, 12:05 PM

I tried my first Squat, I believe I only manage to lift 75lbs, erm the bar (? lbs + 2x 25lbs).. Got tired a while and don't dare to do more as there's no support and I dare not drop the weight behind me..

Dead lift is like totally clueless what I am doing..

it aint gonna be easy in the beginning and you dont need to lift so much weight, if its your first time. Take on lighter weight and progress from them, when you reach, 10-15 reps (depending the program you are following).

squat
http://www.bodybuilding.com/exercises/deta...e/barbell-squat

deadlift
http://www.bodybuilding.com/exercises/deta...arbell-deadlift

I am not into body building, no program sequence too, I just wanna gain strength as I read this 2 are the one of the more overall compound training available...

Thank you for the link, appreciate it

The barbell should be 45lbs, so you squatted 95lbs

Guys, I started squating today. I've watched lotsa videos on forms and methods. I've only got myself a pair of 5kg dumbbells.

I've tried squating without any dumbbells and with only my own body weight.

I completed a set of around 20 reps. Felt tiredness on my thighs.

Today I did a set with dumbbells and I felt soreness on my lower back and knee. Am I doing it wrong?

This post has been edited by GameFr3ak: May 9 2012, 08:48 PM

Hi all,

Want to ask about Bench Press. When i try to increase my weight, I can't balance the barbell during the lift. Any other tips beside squeeze your shoulder blade during Bench press?

p/s: i only bench 60lbs. So little only.

---

Added on June 15, 2012, 11:38 pmhow is your leg placement?

try this, it helps. at least for me.
http://www.youtube.com/watch?v=Es3BX08pO-w

This post has been edited by BlueBean: Jun 15 2012, 11:40 PM

Thanks for vid BlueBean.

I figured that change my BenchPress style like powerlifter style make it easy to balance. Now increased to 90lbs edi. Fuh. It's quite hard without spotter.

Why lift like a powerlifter? Sure you get to lift more but your objctive is to isolate your chest right?

If you find it hard to balance its your arm strength or stabilizers. Go do db presses for a few weeks and your balance should improve

Agree. The lift didnt isolate my chest so much. Thanks mike for that guide. I admit that my arm strength was not strong. Will try that for sure!

reading the stickies one by one.. the videos are awesome man, good spoonfeed.
hope everyone is doing right after this!

maybe i should see the video first! now, i got backpain after deadlift.

i think my form is not right.. so, regarding the backpain, does it slowly goes away? back pain, lower left. this is day-3.

Hey guys, just wondering how long did it take you guys to hit 1.5 bodyweight squat?
Currently squatting my bodyweight (67kg) after 2 months of squatting

Current max squatting a bit higher than my bodyweight of 175 lbs, which is 195 lbs. It's been 9 months, but admittedly I've had a lot of detours along the way. So it should be around 3 to 6 months that you hit 1.5 bodyweight, with best conditions (recovery, food, sleep etc)

tried deadlift for the 1st time today in my life!
feel great,my back feel very sore after only 1 set...
but still feel weird about my posture,only can do 3x6 5kg each side.
can do more weight but scared i snap my back xD anything can prevent that? or something 'must don't' do while deadlift?

If I wanna record my squats for form check, how should I record it? Side view/front view?

From the side so you can get an accurate view of depth and if you have any rounding in your back.

To all the sifus, can you please comment on my deadlift & squat form?

-Dandarklight79mikehuan

Deadlift 70kg


Squat 75kg

um, first off im honored you called me out, but im nowhere near the other 2 guys lol. but thanks, made my day

both look spot on tbh, cant find anything wrong with them form wise. although it looks kinda easy for you, form tends to break near your limit so thats where you need to have it evaluated imho.

good going!

More like I'm nowhere near you two. You'd both wipe the floor with me on deadlifts.

Anyway, what Mike said, form looks solid and depth on the squats is decent.

Good enough.

Thanks guys. I'll just continue doing what im doing then!

Mikehuan, always see your name ma when ghosting this section
And i only increase the weight when i can do 5x5 without struggling. You reckon i should just keep adding until close to failure?

This post has been edited by nivlanauk: Sep 18 2013, 08:13 AM

Yeah definitely add. 5x5 is decent just follow the program and you will be fine. Shoot for 1.5 bw or 2 x bw

Because you injured your back before. Your other lifts way ahead. I keep track of your journal so I know lol

yup my target is 1.5x as recommended for plyometrics training.
started squatting in March, so happy when I hit 1x BW (68kg) 2 months ago
but feels like my progress is quite slow hmm

Guys.. Wearing a belt whilst deadlifting, a must or just a pre-cautionary step?

• if you has a weak core. Using a weight belt masks this problem. not really recommend

• use only for sets above 85% of 1RM and not with all lifts. Never wear a belt when performing an exercise that has you sitting or lying down.

read this
http://www.t-nation.com/free_online_articl...C1A-mcd02.hydra

I see. Thanks for the article.

"Never wear a belt when performing an exercise that has you sitting or lying down" I always see two dudes who'd always wear belt during chest day.

For me, wearing a belt limits my breathing. It's harder to breath, especially during exercises which bumps my heart rate up a lot.

Is it okay if I never wear a belt on and develop my core instead?

Wearing a belt or not comes down to the individual. Obviously you shouldn't need to wear one on your warm up sets or for small isolation movements. Personally I use a belt on nearly all compound lifts I do because I can push my midsection out into the belt which gives me a tighter core.

After getting heavier on the deadlift I noticed my chest starts squeezing during the movement. Sometimes it really hurts and I'd like some advice on whether there is anything wrong with this ?

For those who are interested- Sarah Bäckman


This post has been edited by Maknusia: Sep 29 2013, 06:08 PM

Does the bar counted as well?

Yes

How much is the weight of the bar? 45lbs?

Depends on your bar, Standard Olympic bars are 45lbs but different gyms provide different bars.

Guys, i do deadlifts & squats with dumbells coz my company gym doesnt have barbells

To me, the ordinary deadlifts with dumbells just replicates squats.. Like, i cant see big difference; only dl carries dumbells at the front and squats from sides.. So ive been doing romanian deadlifts instead. Any sifu can tell whats the pro/con of RDL vs the conventional one? With RDL stiff-legged posture i think the stress will go more on the lower back part? And actually with deadlifts does it increase the size of waist(which i hope it does)?

IMHO, and at a noobs perspective, your previous weights wasnt heavy enough for your body to start recruiting your chest muscles. your lats were more than enough to do the job. However, once it got past that, your shoulders starts to droop forward as your lats couldnt hold it back. your body automatically squeezes the chest to support your back to keep it straight.

again, its just an opinion, i dont have a vid to look at, and tbh there are lots of things that could have happened other than what i mentioned. a vid might be of more help

RDL's when done right would affect your hamstring more, and lower back. there arent any pro/cons to compare one exercise to another, as they are done for different purposes. as in case of conventional, its more of a back exercise, and RDL is for hamstrings.

as for dumbbells DL, im not sure how similar it is to a squat as ive never done it before, so i cant really comment. will give it a go in my next session and get back to you. however, i dont think using db's for DL is a good idea as the DB's would automatically go to the sides once it lifts off. maybe emulate a trap bar DL and place your DBs at the sides instead?

Hmm. Guess you've got a point, but I did use to recruit my chest quite a bit. The part about the lats and shoulders not being strong enough is probably true tho. That and I think my form was just breaking down. The pain in my chest was far more than just recruitment I'd say. More like a strain. Experienced it again yesterday with 265 on my 5th/final rep. Thrilled that I got that through though regardless. Four reps with relatively great form was an achievement. New PR, no matter how unimpressive to the more experienced.

No surprises there. Form breakdown is pretty norm when you chase prs. You should analyse which part of the lift your form broke down on and do some assistance work. Very often fixing the weak link translates to consistent pr breaking lifts

Gratz on your new pr!

Thanks! Been doing hyperextensions and rope cable crunches to assist a wee bit. Also rear delt work.

I deloaded and have been slowly going back up in weight. Attempting 265 again tomorrow.. we'll see how that goes.

This post has been edited by silasya77: Nov 3 2013, 02:21 PM

damn, chick deadlifting 405? She's swole as f***. That's my one rep max
Oh wait those are not 45lbs plates..lmao still really f***ing impressive

This post has been edited by nicholasjack: Dec 13 2013, 01:21 PM

current max bench: 245lbs
max squat: 275lbs
max deadlift: 405lbs
body weight: 82kg
Height: 182cm
Body fat: 17% (sucks)
Aim: hit >1000lbs in all three core exercises before cutting