!!! Team gat new products & new q&a !!!

[ExtremeOne74]

I love front squats. Fu#*ing love them. One of my favorite supersets is front with back squats. 10 reps each

[bdillingham5]

I love front squats. Fu#*ing love them. One of my favorite supersets is front with back squats. 10 reps each

You're sick.....

[gregmh]

Never gotten to liking front squats. It just feels way too uncomfortable for me. I much prefer hack squats for targeting my quads.

Hacks are a great tool too, different foot positions, adding bands etc... very versatile moment

I love front squats. Fu#*ing love them. One of my favorite supersets is front with back squats. 10 reps each

Before I had a squat rack, I only did Front squats, because I felt I could dump the weight easier... absolutely helped me out

[dk5bdubs]

I love front squats. Fu#*ing love them. One of my favorite supersets is front with back squats. 10 reps each

My man! That is awesome!

[ExtremeOne74]

My man! That is awesome!

Want sick legs? Then crush one sick leg after another. Beat those legs up. I've used 90 pound dumbells and lunged every other step up a flight. Then set them down and barbell lunged 165 for 12 steps up and 12 steps back.

[ExtremeOne74]

Let's say you could only do 3 exercises. What would they be? I'd go with deads, squsts, and inclines.

[Represente]

Let's say you could only do 3 exercises. What would they be? I'd go with deads, squsts, and inclines.

I'll take incline dumbbell press, deadlifts, and lunges.

[Swuuu]

Corey- Very interesting post about the high bar vs low bar squatting.

You and me both =(

So far only one flavor for both?

Looking forward to this and another great Q & A thread!

Me too .

Stim junkies! me, too



you worry me, sir.

Nope not I. I try not to go above 250 mg.

Let's say you could only do 3 exercises. What would they be? I'd go with deads, squsts, and inclines.

Same

[1armlifts]

Let's say you could only do 3 exercises. What would they be? I'd go with deads, squsts, and inclines.

Can I do deads Squats and Shoulder presses .. I know its not as complete but I'm partial to delts over pecs.

And yes Brian he is sick.

[ExtremeOne74]

Can I do deads Squats and Shoulder presses .. I know its not as complete but I'm partial to delts over pecs.

And yes Brian he is sick.

Not me. Inclines hit pecs and delts to an extent. Shoulder presses don't hit pecs at all.

[ExtremeOne74]

Speaking of delts....as I've gotten older my favorite actually is lateral raises

[ExtremeOne74]

Time for a new topic? I'm thinking either peri workout nutrition or techniques on how to extend a set past failure. You guys decide which.

[1armlifts]

Time for a new topic?

techniques on how to extend a set past failure.

I love this topic, I have always been able to push clients to and past that point but have a hard time taking myself there.
Recovering from this broken ankle I am far from this point but want to start getting ready to go there!

[Represente]

I love this topic, I have always been able to push clients to and past that point but have a hard time taking myself there.
Recovering from this broken ankle I am far from this point but want to start getting ready to go there!

I have the same problem. I can push most of my clients past failure, but I almost always workout alone so it's difficult for me to push myself that far. Any advice would be awesome from you guys.

[gregmh]

Let's say you could only do 3 exercises. What would they be? I'd go with deads, squsts, and inclines.

I think that pretty much sums it up right there... and I'd go Incline over Flat any day

[ExtremeOne74]

Guys- training by yourself is no excuse. I've always trained by myself and prefer to. Yes, you cannot use forced reps as a way to extend a set but that's actually my least favorite.

I'll give you one example of a method I use. Leg extensions. Perform roughly 7 to 10 reps super super slow. Slow on way up. Slow on way down. Torturous reps. Hit failure. Then do fast pumping reps to failure. Finish with partial reps....just the bottom half of the movement

[Corey1Young]

sorry guys. ive been down and out with the flu for the past few days. this is really the first time ive gotten out of bed to do anything not bathroom related. im going to catch up on everything thats going on and get that video finally posted soon too.

[gregmh]

sorry guys. ive been down and out with the flu for the past few days. this is really the first time ive gotten out of bed to do anything not bathroom related. im going to catch up on everything thats going on and get that video finally posted soon too.

is it flu season already ? Wonderful =(

[gregmh]

Guys- training by yourself is no excuse. I've always trained by myself and prefer to. Yes, you cannot use forced reps as a way to extend a set but that's actually my least favorite.

I'll give you one example of a method I use. Leg extensions. Perform roughly 7 to 10 reps super super slow. Slow on way up. Slow on way down. Torturous reps. Hit failure. Then do fast pumping reps to failure. Finish with partial reps....just the bottom half of the movement

always a killer when you had me doing that... works very very well

[1armlifts]

Guys- training by yourself is no excuse. I've always trained by myself and prefer to. Yes, you cannot use forced reps as a way to extend a set but that's actually my least favorite.

I'll give you one example of a method I use. Leg extensions. Perform roughly 7 to 10 reps super super slow. Slow on way up. Slow on way down. Torturous reps. Hit failure. Then do fast pumping reps to failure. Finish with partial reps....just the bottom half of the movement

On machines is definitely different, no real fear of injury from slipping etc. I've done alot of your halt/partial reps to failure but controlling the mind to not shut off is the trick I miss alot.

[Corey1Young]

I know the Smith machine gets a little of hate, but what would you say is your favorite Smith machine exercise (if you have any) For anyone to answer.

I actually like the smith machine. I dont necessarily have a favorite exercise, but there are some exercises I like to do better in there:

Reverse grip bench for Triceps
Pistol Squats
standing calf raises
Shoulder presses
And some bent row variations. Pendlay rows in there are awesome

[Corey1Young]

Front Squats

I love front squats. You do some insane work to your legs with good clean front squats.

As for the wrist issues...Have you ever used this grip? Thats how I do it. I cant do the clean style grip. https://www.google.com/search?q=fron...nQRb1Ovw4GM%3A (shouldve embedded that! sorry bud!)

If you want to really crush your quads and build some explosive power coming out of the hole try this:

3 second eccentric
full 1-2 stop at the bottom
1 second concentric

**BUT**

only come up 3/4 of the way. Do not lock out the rep at the top. This will keep constant tension on the muscle throughout the movement. A word to the brave: Keep the collars on! Using this method of Front Squat will destroy your legs. The chances of someone dumping the load due to earlier than anticipated muscular failure are much higher.

If someone would want to try this one day this week and report back to the group on it that would be awesome.

[Corey1Young]

Hacks are a great tool too, different foot positions, adding bands etc... very versatile moment



Before I had a squat rack, I only did Front squats, because I felt I could dump the weight easier... absolutely helped me out

Hack Squat Widow Maker Set

Using a weight that would normally be your 12RM

10 reps with your feet right next to each other at the top of the platform
10 reps with a regular stance
10 reps with feet as wide and high as possible

all reps done with a 3 second eccentric.

Send all of your hate mail to gregs inbox please

[bdillingham5]

I think that pretty much sums it up right there... and I'd go Incline over Flat any day

Same here. Feels better too

[necrologic]

I have a good few questions.

What's the best way to take Nitroflex since I'm expecting it now eagerly in the mail.

I saw this so I'm guessing just following along these guidelines. I'll eat a decent meal an hour before taking it. Then take it 20-30 minutes before workouts.
"Directions For NITRAFLEX: Training days: Day 1: Begin by assessing your tolerance with half a scoop (� scoop) of NITRAFLEX™ mixed with 6-8 oz of cold water. Days 2 and beyond: Depending on tolerance, mix 1 serving (1 scoop) of NITRAFLEX™ with 6-8 oz of cold water and consume within 30 minutes before working out.
Non-training days: Take 1 serving (1 scoop) upon arising in the morning or before any physical activity. Do not take more than 1 serving in a single 24-hour period. Do not take within five hours of bedtime."


The other thing is to add onto the squat discussion. I used to be able to squat around 300 max back in my good days. This past month I finished recovering, and tried to do squats after all these years. With barely any weight on it my balance is terrible. To go from perfect form with nearing 300lbs max to struggling with 60lbs 5x12. Even tried lifting with socks. I have a video taken, but I'm hella embarrassed to share because I realize how horrid I am compared to 4 years ago.

I've watched several videos on form and read several things. I'm always open to suggestion on how to properly progress whilst keep good form. NOTHING is more important than form. I don't care whom says otherwise lol. My back a few months ago will tell you why.

I do regular squats with the bar resting on my shoulders. High bar BB squats.

[gregmh]

I have a good few questions.

What's the best way to take Nitroflex since I'm expecting it now eagerly in the mail.

I saw this so I'm guessing just following along these guidelines. I'll eat a decent meal an hour before taking it. Then take it 20-30 minutes before workouts.
"Directions For NITRAFLEX: Training days: Day 1: Begin by assessing your tolerance with half a scoop (� scoop) of NITRAFLEX™ mixed with 6-8 oz of cold water. Days 2 and beyond: Depending on tolerance, mix 1 serving (1 scoop) of NITRAFLEX™ with 6-8 oz of cold water and consume within 30 minutes before working out.
Non-training days: Take 1 serving (1 scoop) upon arising in the morning or before any physical activity. Do not take more than 1 serving in a single 24-hour period. Do not take within five hours of bedtime."


The other thing is to add onto the squat discussion. I used to be able to squat around 300 max back in my good days. This past month I finished recovering, and tried to do squats after all these years. With barely any weight on it my balance is terrible. To go from perfect form with nearing 300lbs max to struggling with 60lbs 5x12. Even tried lifting with socks. I have a video taken, but I'm hella embarrassed to share because I realize how horrid I am compared to 4 years ago.

I've watched several videos on form and read several things. I'm always open to suggestion on how to properly progress whilst keep good form. NOTHING is more important than form. I don't care whom says otherwise lol. My back a few months ago will tell you why.

I do regular squats with the bar resting on my shoulders. High bar BB squats.

So first off what is your stim tolerance ? Do you normally intake a lot of caffeine during the day ? I would start out at 1/2 a scoop, if you are a stim junkie like myself, then I'm sure you will be using a full scoop pretty quickly, but I've never ever had reason to go over that.

the 20/30 min before training window seems to work well for me, things that might change that are timing of your last meal before training and how quickly you digest it.

So I'll go against the label a little and say I don't see the need to take it on non training days unless you need a huge boost, other wise I don't see an advantage.


How long of a time period between squatting 300 and now ? did you have an injury or just take time off ? Don't discount core strength and flexibility on effecting your squat when coming back from a long break. When I take a really long break, I find that I'm just way too stiff to really hold my form... Give us some more info and I'm sure the guys will be able to help

[intheayer55]

Want sick legs? Then crush one sick leg after another. Beat those legs up. I've used 90 pound dumbells and lunged every other step up a flight. Then set them down and barbell lunged 165 for 12 steps up and 12 steps back.

Man that is unbelievably inspiring! I love it.

[InfiniteRecomp]

Let's say you could only do 3 exercises. What would they be? I'd go with deads, squsts, and inclines.

Pullups, Squats, Squats, and you've converted me to inclines; especially since no one ever said I couldn't change the angle (I switch between 15˚ & 30˚).

Speaking of delts....as I've gotten older my favorite actually is lateral raises

I was old long ago. I favored them over any other shoulder movement. then upright rows. have learned much since.

Time for a new topic? I'm thinking either peri workout nutrition or techniques on how to extend a set past failure. You guys decide which.

Especially for us solo warriors.

I love this topic, I have always been able to push clients to and past that point but have a hard time taking myself there.
Recovering from this broken ankle I am far from this point but want to start getting ready to go there!

Be well and mend quickly brother.

Guys- training by yourself is no excuse. I've always trained by myself and prefer to. Yes, you cannot use forced reps as a way to extend a set but that's actually my least favorite.
I'll give you one example of a method I use. Leg extensions. Perform roughly 7 to 10 reps super super slow. Slow on way up. Slow on way down. Torturous reps. Hit failure. Then do fast pumping reps to failure. Finish with partial reps....just the bottom half of the movement

AMEN. I have used forced eccentrics on my own. Cheated the weight up, yada yada. In for more good techniques. Also - how about running the rack (down, like endless dropsets), to failure at each weight? marvelous for finishers.

Front Squats
I love front squats. You do some insane work to your legs with good clean front squats.

As for the wrist issues...Have you ever used this grip? Thats how I do it. I cant do the clean style grip. https://www.google.com/search?q=fron...nQRb1Ovw4GM%3A (shouldve embedded that! sorry bud!)

If you want to really crush your quads and build some explosive power coming out of the hole try this:

3 second eccentric
full 1-2 stop at the bottom
1 second concentric

**BUT**

only come up 3/4 of the way. Do not lock out the rep at the top. This will keep constant tension on the muscle throughout the movement. A word to the brave: Keep the collars on! Using this method of Front Squat will destroy your legs. The chances of someone dumping the load due to earlier than anticipated muscular failure are much higher.

If someone would want to try this one day this week and report back to the group on it that would be awesome.

I got quads tomorrow. Will give it a run. I'll be switching out my back squats for this - or possibly those blasted bulgarian lunges

That cross-arm grip (same as bodybuilder grip?) I've always leaned forward and it the bar rolls down the shoulders. Here's my default grip, and what got me to where I can at least do some with the clean grip

Hack Squat Widow Maker Set

all reps done with a 3 second eccentric.

Send all of your hate mail to gregs inbox please

I couldn't make a true 3 second eccentric. My brain starts counting them too fast and it just wants the torture to end.

So first off what is your stim tolerance ? Do you normally intake a lot of caffeine during the day ? I would start out at 1/2 a scoop, if you are a stim junkie like myself, then I'm sure you will be using a full scoop pretty quickly, but I've never ever had reason to go over that.

How long of a time period between squatting 300 and now ? did you have an injury or just take time off ? Don't discount core strength and flexibility on effecting your squat when coming back from a long break. When I take a really long break, I find that I'm just way too stiff to really hold my form... Give us some more info and I'm sure the guys will be able to help

Even now I mostly do 3/4 scoop pre and mix the other 1/4 into my intra. What flavor are you getting? That black cherry is da bomb! (#SWIDT?)
Don't dwell on what you used to do, like you said, form counts the most. Lighten the load, relearn the pattern (your body may not remember it the same way since being injured) and you'll be back stronger than ever.

[necrologic]

So first off what is your stim tolerance ? Do you normally intake a lot of caffeine during the day ? I would start out at 1/2 a scoop, if you are a stim junkie like myself, then I'm sure you will be using a full scoop pretty quickly, but I've never ever had reason to go over that.

the 20/30 min before training window seems to work well for me, things that might change that are timing of your last meal before training and how quickly you digest it.

So I'll go against the label a little and say I don't see the need to take it on non training days unless you need a huge boost, other wise I don't see an advantage.


How long of a time period between squatting 300 and now ? did you have an injury or just take time off ? Don't discount core strength and flexibility on effecting your squat when coming back from a long break. When I take a really long break, I find that I'm just way too stiff to really hold my form... Give us some more info and I'm sure the guys will be able to help

Pretty decent stimulus tolerance. Even Vahalla Java by Death Wish Coffee does nothing for me. As for my caffeine intake it's usually nonexistent. I rarely touch my coffee. I don't touch any sodas. Strictly water, milk, and protein powder. Of course when there's some if I preworkout.

Yeah I don't plan on taking it antrine but before workouts.

As for the time difference. When I was getting 300 it was about 3 years ago maybe 4. The injury was a work injury on my lower back. It still randomly acts up, but mostly is okay nowadays. And I went completely cold turkey when I quit many years ago. Then a few months ago got back into it, and about the same time injuries myself. Just did mostly light machine exercises until this past month. Been trying squats just very carefully. Especially since I workout completely alone. Hope that helps.

[necrologic]

Even now I mostly do 3/4 scoop pre and mix the other 1/4 into my intra. What flavor are you getting? That black cherry is da bomb! (#SWIDT?)
Don't dwell on what you used to do, like you said, form counts the most. Lighten the load, relearn the pattern (your body may not remember it the same way since being injured) and you'll be back stronger than ever.

Thanks. As for flavor I don't know. I asked to be surprised haha.