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juanRM1992
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« on: December 23, 2011, 08:15:06 PM » |
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OK, that my weakness when it comes to squats, if i go bellow parallel (and when glutes take over) I fail or at least slow down because my glutes are not strong enough. I know for a fact that if i learn some glute activation, my max will go up. So far, exercise i can think of is safety pin squat, only concentric portion. I do not know many others exercises that can help me. Suggestions on how to get a super strong core (especially my glutes) lol
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JayTheKing
Bulking Gnome
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Posts: 510
I R TANK
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« Reply #1 on: December 24, 2011, 01:42:04 AM » |
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Doing some of these before your set of squats as part of your warm up, will help with glute activation. Another is doing good mornings.  |
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"Paint is weakness leaving the body"
Goals:
Be #1 body builder under 90kg
Get to 70kg for body building competition in May
Get an 8 pack-so i can great my cheese
Do 25 pull ups
do 200 push ups
Achieved Goals:
6 pack
100 push ups
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ThePurpleOrange
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« Reply #2 on: December 24, 2011, 04:38:20 AM » |
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Work on form, make sure you keep tight at the bottom of the hole and are utilising the bounce effectively.
Speed squats and paused squats will help
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Hooloovoo
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« Reply #3 on: December 24, 2011, 07:54:43 AM » |
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Doing some of these before your set of squats as part of your warm up, will help with glute activation. Another is doing good mornings.  |
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Goals by graduation:
Deadlift 350 or 315x3
Squat 300 theoretical-1RM
Bench 200+
Press 115 for reps (if my shoulder heals)
Overall: 850 PL total
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JayTheKing
Bulking Gnome
Reputation Power: 1
Posts: 510
I R TANK
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« Reply #4 on: December 24, 2011, 12:24:52 PM » |
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Doing some of these before your set of squats as part of your warm up, will help with glute activation. Another is doing good mornings. The exercises or the women? |
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"Paint is weakness leaving the body"
Goals:
Be #1 body builder under 90kg
Get to 70kg for body building competition in May
Get an 8 pack-so i can great my cheese
Do 25 pull ups
do 200 push ups
Achieved Goals:
6 pack
100 push ups
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Alsavier
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« Reply #5 on: January 02, 2012, 06:34:56 AM » |
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As PurpleOrange said, I'd personally recommend speed squats also, I've no experience with either but I've been reading alot about dynamic effort over the last few days, seems very effective.
That will probably be enough, however if your glutes are truly terrible (quite possible in this day and age according to some Brett Conteras work) glute bridges and reverse hypers are probably some of the more effective exercises you could do.
Continue to squat however, it's great doing all the asisstance work but you have to test your squat to see if it helped, if it didn't, and form is good, try something else and so on.
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juanRM1992
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« Reply #6 on: January 02, 2012, 10:50:24 AM » |
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@Thanks everyone Yes, I am including some dynamic (box squats 5x2) Once a week. I also read some Brett Contreras articles and looked over his website. He knows a thing or two haha. Currently adding glute-bridges or pendulum squats. I think that would be enough to help me out. Two days ago I did 265lbsX1... not much but it was roughly a 1.5xBW squat so I am progressing  |
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Alsavier
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« Reply #7 on: January 02, 2012, 10:58:13 AM » |
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Cool hope it works out.
Afaik most people do alot more sets with dynamic squats, 10x3/12x2 or something similiar, very little rest. 20-45seconds. As the weight is around 40%-55% 1rm.
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Gentleman
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« Reply #8 on: January 22, 2012, 11:55:14 AM » |
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What do you mean with the bounce effect? Never really got that. I always make sure there's a 90 degree angle, or a little bit lower.
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King Neptune
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« Reply #9 on: January 22, 2012, 12:12:43 PM » |
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Cool hope it works out.
Afaik most people do alot more sets with dynamic squats, 10x3/12x2 or something similiar, very little rest. 20-45seconds. As the weight is around 40%-55% 1rm.
You can rest a bit longer, 45s - 60s. |
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BergstromRapz
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« Reply #11 on: February 12, 2012, 02:36:40 PM » |
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this is simple..
deload. it will be easier to work on a proper technique if u work with a weight that doesnt kill your muscle.
of course assistance exercises are helpful too, but at least deload! u'll know what to do as soon as u try as long as u know which things to try though
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i accept all friend invites to talk fitness Currently doing Stronglift5x5 Goals: ___ [where im at now] Deadlift: 150kg [110] Squat: 150kg [100+] Bench: 100kg [83] |
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