Squats, Benching, and Deadlifts - Read here!

[MissieFM]

Looking for a Squat Bar set, What is the correct Bar to get weight wise? What type of Rack is best and do you know of a place to get the sets. On a budget as well.

[avalentin]

I do squats however, am trying to bulk and tone my glutes what would be the best workout? Any suggestions? Should I eat more, lift heavier?? I'm confused please help.

[sword_]

I do squats however, am trying to bulk and tone my glutes what would be the best workout? Any suggestions? Should I eat more, lift heavier?? I'm confused please help.

Cable pullthroughs for hams/gluts. Good mornings, hyperextensions. Romanian Deadlifts.

[avalentin]

Cable pullthroughs for hams/gluts. Good mornings, hyperextensions. Romanian Deadlifts.

Thanks - anything you recommend for eating = I usually take a shake protien, creatine, glus.

[Emma-Leigh]

if you are trying to gain weight - eat more.
what you eat, once the basics are covered (eg: calories/ protein/ healthy fats/ healthy stuff like fruits/vegetables) will not impact substantially on your ability to get stronger glutes.

[July63]

Thanks for the links - good info!

[Emma-Leigh]

Deadlift set up:

[Emma-Leigh]

Added more links!

[sexyback27]

Added more links!

Thanks for the links

[hmcarter2007]

Thanks for the info! I've been searching for something like this all day!

[hypnoticbg]

Thanks! Great Info!

[Emma-Leigh]

Adding this to the list...
Basics
Often thought of as another of the ESSENTIAL lifts - benching is something most people include in their routines. But as a result, many also bench INCORRECTLY and injure themselves as a consequence!

So - Important in performing a SAFE bench press is the combination:
1. GOOD mobility (eg: pecs, scapular movements, thoracic spine mobility),
2. shoulder / scapular stabilisers
3. GOOD technique (safe un-racking, ensuring the bar comes to the correct location on the chest, using the right grip width, safe positioning of feet on the floor).

In terms of both exercise technique AND 'technically legal lifts' (eg: powerlifting), the bench press should be performed so the bar touches your chest.

Some good BENCH resources:
Proper Technique by Lyle McD:
http://www.bodyrecomposition.com/tra...technique.html
And has a good video here:


Then some resources on making your shoulders SAFER:
http://www.marksdailyapple.com/how-t...lar-stability/
http://www.marksdailyapple.com/how-t...pine-mobility/
http://www.t-nation.com/free_online_..._savers_part_I
http://www.t-nation.com/free_online_...savers_part_ii
http://www.t-nation.com/free_online_...avers_part_iii
http://stronglifts.com/how-to-bench-...lder-injuries/

[Stroumphette]

Ohoh the serie about squats look soooo good. Can't wait to go home and watch it. I've been wandering about the different squats for long time and maybe if I can improve my form I'll be able to increase the weight....

[Emma-Leigh]

Great intro into soft tissue warm up for squat injury prevention:

http://www.youtube.com/watch?v=WhZZMZDpSqs

^^ forum will not allow me to type the link in! Grrr....

[uk3mi]

Great post on bench press technique. Thanks a lot!
I think I'm having a form issue indeed. I'll have to ask staff at my gym to give me some feedback.

I also saw this interesting page here:
http://www.bodybuilding.com/fun/criticalbench24.htm
I started adding those exercises for RC training on my upper days.

[thedogdidit]

Great intro into soft tissue warm up for squat injury prevention:

http://www.youtube.com/watch?v=WhZZMZDpSqs

^^ forum will not allow me to type the link in! Grrr....

http://www.youtube.com/watch?v=WhZZMZ***qs

hmm... did that work?

eta: i guess not!! what's up with that?!

[Emma-Leigh]

http://www.youtube.com/watch?v=WhZZMZ***qs

hmm... did that work?

eta: i guess not!! what's up with that?!

I think that is because there is another online store by the same name - hence the term D p S is blanked when it is posted in series.

[PowerAIDS]

Great video for the deadlift, helps a lot!

[HackSquat Heather]

this is great! thank you!

[momwithmuscle]

Great, thanks for the info

[cynthia_waz]

what is the purpose of a mixed grip for deadlifts?
also, i'm assuming i want to switch the position of each hand for each set?
thanks

[illiniStrive]

what is the purpose of a mixed grip for deadlifts?
also, i'm assuming i want to switch the position of each hand for each set?
thanks

Allows you to use more weight.

You can switch hand position for symmetry purposes, but there will probably be a hand that your prefer to be overhand and may miss reps when using the "unfavored" grip. More on that: http://startingstrength.com/resource...t=21160&page=1

[cynthia_waz]

Allows you to use more weight.

You can switch hand position for symmetry purposes, but there will probably be a hand that your prefer to be overhand and may miss reps when using the "unfavored" grip. More on that: http://startingstrength.com/resource...t=21160&page=1

thanks!

[VinGonWrong85]

sum timez I find better info on here! thanks!

[tina722]

I took 4-5months off from conventional DL to rehab some lower back issues earlier this year. Now, I'd like to increase my DL again, but only actually DL 1-2x a month. Is this possible? What's the best way to set up a schedule? I'm currently doing a 3x/week full body with a 4th day of isolation "stuff".

[bbuilt]

Cable pullthroughs for hams/gluts. Good mornings, hyperextensions. Romanian Deadlifts.

I agree. With sword

[mhawktazz]

When I do squats I find I need to stand with my legs further than shoulder width apart...I squat down to parallel but i feel my abd protuding out...should my abd be tight? How do i fix this? Less weight? Different technique? Rounding my lower back? I am confused...

[Emma-Leigh]

When I do squats I find I need to stand with my legs further than shoulder width apart...I squat down to parallel but i feel my abd protuding out...should my abd be tight? How do i fix this? Less weight? Different technique? Rounding my lower back? I am confused...

You feel your 'abd' protrude? Do you mean abs?
It is always hard to say what you might be doing wrong without seeing people squat. So if you're really concerned - take a vid and post it up so people can look.

[akfizzle]

I am now very intimidated by squats! I watched the video but i still have questions. My boyfriend was trying to help me in the gym with them and it just turned into an argument.

Is there different ways/techniques that are still correct or only one way? Is it different for guys and girls? I'm only looking to squat about 50lbs, I like to do high reps at lower weight. The main confusion is wih the hand and bar placement. My bf was trying to have me place it on a spot on my back that felt like the bar was digging in , i like to have the bar a little bit higher but below the base of my neck.And also what about squatting to 90 degrees? I have read it both ways. I read that this is more of a myth and that you can actually get a better workout if you squat past the 90 degrees. In the past I just focus on keeping my head up, sitting back like I'm squatting into a chair and making sure my knees stay in line and dont bend forward as in going over the toes. Now I'm just confused and don't feel like doing them for fear of doing it incorrectly! Thanks for suggestions

Ever try squatting with a trap bar? If you're only going for 50 lbs it might be more comfortable.

[fitnessgod6969]

Good form is important, I once threw out my knee squatting improperly