Gaining weight

[Calikid32190]

Bulking to 155 just to turn around and cut to 145 is a huge waste of time.

Shoot for a slower bulk of 2 lbs per month instead of 4 lbs per month. Set your goal weight higher.

You seem to still be asking for advice but throwing all that's given to you out the window. Listen to people itt. It will help you from spinning your wheels. Seriously.

Skip the carb cycling and keep your diet as simple as possible. There is no magic bullet in dieting.

Look a my avi. I'm 5'10" at 185 at around 15% in that pic. Diet and training are what got me this way and keeping both simple and consistent made the biggest difference in my physique.

I started at 136 so it’s a 20 pound gain when I get to 155. I’ve been doing 0.5 a week. I’ve never done 4lbs a month because I know that wouldn’t be optimal to gain 1 pound a week. I’m mostly saying 155 to 145 because I’m thinking that may be the perfect number to make all my definition pop as hard as it did at 136. It could change and maybe I stop at only 5 pound cut if the definition looks good for me. I’m assuming I would need to lose 10 pounds to bring in my 10% bf

[Mrpb]

I almost always look bloated from carbs. Sometimes it makes me feel sleepy as well. What would be considered low carb? Probably not what keto people do. I don’t mind eating brown rice and wheat pasta as I find they taste better and of course the better options. I just don’t crave carbs to much. The main one when I did eat them was French fries which aren’t great and my pasta and rice which would be fine. I think my biggest thing is I hate the way it makes my body look eating carbs all the time.

You could eat 100-200 gram carbs per day for example. Doesn't have to be the same number every day. I just don't recommend the extreme scheduled switching back and forth between very low to very high.

[Calikid32190]

You could eat 100-200 gram carbs per day for example. Doesn't have to be the same number every day. I just don't recommend the extreme scheduled switching back and forth between very low to very high.

I think I’ll try 100 at first but may go up to 200 because rice and pasta can fill 100 pretty fast. I would make rice bowls before with chicken and veggies kinda like how chipotle does and sometimes eating so much rice makes you full so fast. On keto it’s the opposite for me. I never feel full but I’m also never actually hungry. I can eat more fat and protein before my stomach starts to hurt then carbs. Especially if eating good carbs like rice it makes you so full. I’ll definitely give it a try for the last 5 pounds I need to gain and see what happens.

[Calikid32190]

I went a little lower on the weight to see if I could get better form on the back squat. Does this look better? Am I going down far enough now?

https://imgur.com/a/0UGJwpa

[TolerantLactose]

I went a little lower on the weight to see if I could get better form on the back squat. Does this look better? Am I going down far enough now?

https://imgur.com/a/0UGJwpa

You're still high and you're still extending your back.

[Calikid32190]

You're still high and you're still extending your back.

The weight wasn’t to heavy that time so what would help with being to high and extending back? Wider stance? Closer stance? Going straight down not at an angle? Something else?

[TolerantLactose]

You've incorporated incorrect mechanics into your movement pattern. The back extension looks like it was done consciously to conform to what you think you should be doing. The weight doesn't matter. I think you need someone to coach you in person.

[air2fakie]

The weight wasn’t to heavy that time so what would help with being to high and extending back? Wider stance? Closer stance? Going straight down not at an angle? Something else?

You're purposely doing a reverse arch in your back, you just need to stop doing that. You're also in control of how far down you go - put a box down at least as low as parallel so you know when you hit it. You're carrying some of the stuff over from when you were doing smith machine squats.

[Calikid32190]

You're purposely doing a reverse arch in your back, you just need to stop doing that. You're also in control of how far down you go - put a box down at least as low as parallel so you know when you hit it. You're carrying some of the stuff over from when you were doing smith machine squats.

God I wish I never did PF but it was one of the few places that stayed open during the virus. So when you back squat it’s more of a straight downward motion and not a 90 degree angle? When I watch the video I see what you guys are talking about with my back. It’s like I’m doing a 90 degree angle.

[TolerantLactose]

God I wish I never did PF but it was one of the few places that stayed open during the virus. So when you back squat it’s more of a straight downward motion and not a 90 degree angle? When I watch the video I see what you guys are talking about with my back. It’s like I’m doing a 90 degree angle.

I'm getting the sense that you're perceiving the problem exactly wrong. I do recommend in person training.

[air2fakie]

God I wish I never did PF but it was one of the few places that stayed open during the virus. So when you back squat it’s more of a straight downward motion and not a 90 degree angle? When I watch the video I see what you guys are talking about with my back. It’s like I’m doing a 90 degree angle.

Don't know what you mean by 90 degree angle - your body changes its position during the ROM, it's the bar that moves vertically.

[Calikid32190]

Don't know what you mean by 90 degree angle - your body changes its position during the ROM, it's the bar that moves vertically.

I think the upper part of my body leans forward while the lower part of my body goes back which might be the reason my back gets extended. I’ve heard things like just practicing sitting on the couch and getting up to get it done.

[air2fakie]

I think the upper part of my body leans forward while the lower part of my body goes back which might be the reason my back gets extended. I’ve heard things like just practicing sitting on the couch and getting up to get it done.

How your upper body leans forward and hips go back can vary a bit based on your body dimensions and squat form, but I don't think the overarching is accidental unless you have odd posture normally.

[TolerantLactose]

I think the upper part of my body leans forward while the lower part of my body goes back which might be the reason my back gets extended.

No. You extended your back in a attempt to correct something that doesn't need correcting, creating the form flaw.

[Calikid32190]

No. You extended your back in a attempt to correct something that doesn't need correcting, creating the form flaw.

I know I don’t sit back into the squat enough which is probably why I’m to high and my back extends. I’m way to worried about falling backwards since that did happen to me once and I got really hurt. So I leave a lot of my weight in the front then attempt to go back to make sure I don’t fall back again.

[TolerantLactose]

I know I don’t sit back into the squat enough which is probably why I’m to high and my back extends. I’m way to worried about falling backwards since that did happen to me once and I got really hurt. So I leave a lot of my weight in the front then attempt to go back to make sure I don’t fall back again.

Sitting back is not what you should be trying to do. That's a bad cue. Get coaching.

[Calikid32190]

Sitting back is not what you should be trying to do. That's a bad cue. Get coaching.

Since doing my back squat on Wednesday my quads are extremely sore and they typically don’t ever get sore from back squat. I think with the back squat the hamstrings are the thing supposed to be doing most of the work.

[TolerantLactose]

You're just trolling now. Good luck with your training.

[Junsuiakai]

You're just trolling now. Good luck with your training.

This is the never ending thread lol

[Mrpb]

Since doing my back squat on Wednesday my quads are extremely sore and they typically don’t ever get sore from back squat. I think with the back squat the hamstrings are the thing supposed to be doing most of the work.

In case you're not trolling: the quads should be doing most of the work. Hamstrings typically don't do much work during back squats. You might get a good stretch on them if you go deep enough.

[Calikid32190]

In case you're not trolling: the quads should be doing most of the work. Hamstrings typically don't do much work during back squats. You might get a good stretch on them if you go deep enough.

I was actually being serious because I was looking at the muscles worked and it said quads aren’t the dominant one worked but also for my form not being the best I may have never felt soreness in my quads before. The weight is at 185 now but I just posted a video and I was still extending my back and I was up to high. It’s weird though because I still have a lot of soreness in my quads from doing it wrong. Maybe this is the first time I’ve had the best form even though it was still wrong but the best I’ve had for my quads to be sore when they haven’t been before.

It says lower back, glutes and hamstrings bit it also acknowledges that the quads and abs are used as well

[AdamWW]

I was actually being serious because I was looking at the muscles worked and it said quads aren’t the dominant one worked but also for my form not being the best I may have never felt soreness in my quads before. The weight is at 185 now but I just posted a video and I was still extending my back and I was up to high. It’s weird though because I still have a lot of soreness in my quads from doing it wrong. Maybe this is the first time I’ve had the best form even though it was still wrong but the best I’ve had for my quads to be sore when they haven’t been before.

It says lower back, glutes and hamstrings bit it also acknowledges that the quads and abs are used as well

where in the world are you reading this

[Calikid32190]

where in the world are you reading this

Type in google what does back squat work and it’s the first link. You don’t even have to click it because it tells you on the front

[WolfRose7]

I was actually being serious because I was looking at the muscles worked and it said quads aren’t the dominant one worked but also for my form not being the best I may have never felt soreness in my quads before. The weight is at 185 now but I just posted a video and I was still extending my back and I was up to high. It’s weird though because I still have a lot of soreness in my quads from doing it wrong. Maybe this is the first time I’ve had the best form even though it was still wrong but the best I’ve had for my quads to be sore when they haven’t been before.

It says lower back, glutes and hamstrings bit it also acknowledges that the quads and abs are used as well

The quads are the prime mover in any back squat, glutes have some assitance, core in general is a major stabiliser. The hams are practically irrelevant.

[Calikid32190]

The quads are the prime mover in any back squat, glutes have some assitance, core in general is a major stabiliser. The hams are practically irrelevant.

Thanks for the info and I’ve seen videos where guys take a massive breath at the top and hold it until they come back up from the back squat. They said to pretend you’re going under water and needing to hold your breathe to stabilize your core.

[AdamWW]

Type in google what does back squat work and it’s the first link. You don’t even have to click it because it tells you on the front

[Brozef]

I was actually being serious because I was looking at the muscles worked and it said quads aren’t the dominant one worked but also for my form not being the best I may have never felt soreness in my quads before. The weight is at 185 now but I just posted a video and I was still extending my back and I was up to high. It’s weird though because I still have a lot of soreness in my quads from doing it wrong. Maybe this is the first time I’ve had the best form even though it was still wrong but the best I’ve had for my quads to be sore when they haven’t been before.

It says lower back, glutes and hamstrings bit it also acknowledges that the quads and abs are used as well

Bro...you need to listen to others in this thread. You have so much to learn and so much to improve upon. Stop thinking you know everything.

I think you need coaching with squats.

[WolfRose7]

Thanks for the info and I’ve seen videos where guys take a massive breath at the top and hold it until they come back up from the back squat. They said to pretend you’re going under water and needing to hold your breathe to stabilize your core.

Yes the valsalva maneuver, common practice for any experienced lifter on most compound movements.
Holding your breath doesn't quite cover it, I would advise looking at Chris Duffins explanations of proper bracing.

[Mrpb]

Type in google what does back squat work and it’s the first link. You don’t even have to click it because it tells you on the front

Lol you're right. That's horrible information.

Here's a good website to remember: exrx.net

https://exrx.net/WeightExercises/Quadriceps/BBSquat

image

He said he googled 'what does back squat work' which brings up a Healthline article that actually confirms what he said.

[Calikid32190]

Lol you're right. That's horrible information.

Here's a good website to remember: exrx.net

https://exrx.net/WeightExercises/Quadriceps/BBSquat



He said he googled 'what does back squat work' which brings up a Healthline article that actually confirms what he said.

Thanks I’ll look at the link you provided and yea the article you seen is where I got that info. I wasn’t sure because I’ve never been sore from back squats and typically most of the time never get sore to know what’s actually supposed to be sore.