For beginner, it is recommended to do a full body routine like starting strength, stonglifts, 5/3/1 and others. These routine will recruit as many muscle in your body hence bigger and faster gain, increase strength. After that, you can continue with 3-4 day splits, or opted for intermediate full body exercises such as madcow, etc2

I'm not saying it's not optimal. It's just that in context of the post I quoted, progress will come very very slowly if you try to squeeze everything into a session and only train 1/2 days a week. Full body styled workouts do work, stronglifts is a good example of that. But as you can see from stronglifts, you're training 3 times a week, hitting a muscle group more than once a week, while still giving it time to recover.

Hit my PR on squats yesterday. However today I experience lower back pain. Is it due to improper technique?

Can you describe the pain?



This post has been edited by alien9: May 29 2012, 09:51 PM

Guys, just want to share something this evening:
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p.s: for those who didn't train their legs, do read this article.

The pain is as though I have done a back workout instead of leg workout. I thought proper squat techniques wont give pressure to the back?

Ah alright then. I was just thinking if it wasn't optimal for beginners as well. I've spent my first 6 months with an SS variant (assisted pullups every session) and am now going back to Allpros to get my groove back after being out for 5 months.

What kind of pain?
Where is the pain?
Does it hurt when touching the area?
Does it radiate down either/both leg(s)?

Squat effects literally your whole body. From my experience, I can even get pump on my forearm just by squatting, and I am not lying to you. Squat also do effect on your core, back area and whole lower body so yes, it will give pressure to your lower back especially when you are hitting a PR. For me, I will definitely have a mild soreness on my lower back every time I hit a PR. For me. it is not from the bad form but well, you are hitting a PR so you work all your muscle to maximum to hit that PR.

sometimes i feel that, it might b caused by unfortunate pull on your lower back nerves, just rest. i even got cramp on my neck once while squatting bcoz i swallowed my saliva zzz

wow
i never get forearm pump from squat,take no offence..
lol

This post has been edited by theCrab: May 31 2012, 12:02 AM

me neither. I know when I'm resting between sets or when I'm done with squats, my quads glutes and hams get really pumped. Occasionally my lower back too but I got that covered. Forearms ? He must be gripping the bar or something. When I walk out the bar, the bar is resting on my traps and rear delts. All my hands are doing is just to support the bar there, I don't even grip the bar unless I'm starting to fatigue. But then again, I guess it's truly a full body exercise for alien9.

again, no offence to alien9 as well. I've just never had a pump in my forearms squatting.

I'm squatting with a false grip variation. Instead of using the normal full grip where you hold the bar like you are doing the bench press, do a false grip. You'll get the pump

Let me quote myself again

LOL! This would look friggin hilarious irl.

I'm using false as well. Imo regardless of gripping or not its just how everybody squats is different. You probably need more energy to support the bar on your back, or something like that.

I get the forearm pump. But not always, and its not really pumped la, more like a minor fatigue. On the real hard sets I unconsciously grip the bar super hard too. Sort of trying to help push it up lol. It happens

Any of you guys use the ***** pad? I find squatting with the damn thing is more difficult, hard to stabilise. That could cause your forearms to do extra work too.

Nvr noe squatting require gripping technique as well... I jz try to make myself comfortable with the weight and balance...

Anyway,

guys, anyone include fish as part of daily intake?? trying to add in fish because all the while with chicken..

You'll be surprised how most things we self adjust have names.

For example, my deadlift grip is called a snatch grip, lol.
(Yes, I know, you are all dirty minded bastards)

Squats I'm using conventional close stance variant, etc etc

Protein is protein la mel, I take them when available.

haha it makes different somehow.. I've been boiling chicken for 3 months, and grilling the chicken for 3 months.. getting boring.. gotta change abit..

while fish slightly abit lower calorie

protein is protein haha...

Hehe. Beside low calorie,fishes aso contain high protein values. Unless you one that hate the fish smell, for me, by just steaming, fishes are tasty enough. Fishes are also good for eyes and its oil r good for health too. Sound like advertisement. But I love fish!

That what's sustain most of my protein needs beside milk and egg before I got supplement.

I came across a video on one of the bodybuilding speaking about his diet, he mentioned during bulking stage he usually take beef for the calories advantage as it seems to be more calories dense compared to white meat and cutting usually go for fish or chicken.


But yeah, like mike said, protein still protein, i cant afford to take beef everyday hehe.

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Added on May 31, 2012, 2:14 pmno wonder u guys dont have problem of scratching the forearms... so tats the secret. Thats mean both of your grips are pronate?

This post has been edited by jamis: May 31 2012, 02:14 PM