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Edited by NinjaFace999:
1/25/2015 7:07:32 AM
5
Hey man, im on the varsity track team for my school, and we get into the weight room every other day for training. The way we do it is we start with powerclean (do 80% of your max, thats the key weight in order to build miscle, not define it), and do 4 reps of 5. Then we go to squat (again, 80% of your max) and do 4 reps of 5. Then we do dumbbell workouts (anything with a dumbbell works, but here you want to be going for speed in your repititions, my favorite is when you go into a squat position with the dumbbell on the ground in between you legs, and you draw the dumbbell up through the center of your body, then above your head, all while exploding through your legs), then go to bench with the 80% max, 4 reps of 5, then finally we use row machines and medicine balls to increase core strength and running form. And its all done within 45 minutes, every time. Then we throw in resistance training in the end, if coach tells us to. It works wonders, man. If you have any questions, feel free to ask.
English
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Can you explain squats to me? I feel like I'm doing something wrong, because I can do like 50 reps before it gets heavy.
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Edited by NinjaFace999: 1/25/2015 3:06:44 PMSure dude. I can tell ya this; when you workin with squats, youre aiming for quality, not quantity. If youre doing that many reps, you probably dont have enough weight on it. But a lot of problems people have with squats is setting it on your back right; people will set it wrong and destroy their form. The way i set mine is to get under the bar while its still racked, and get it as flush as i can with my shoulders and the highest vertebrae in my back (not my neck). Then, i shift it until forwards or backwards until its comfortable to pick up (its always a little awkward at first). When you squat down, you want to have a pretty wide stance, keeping your feet a little wider than your shoulder length apart. Drop your butt down, and try to keep a straight back (while still holding the bar; youre backs gunna be angled no matter what happens). Looking up as high as you can while squatting helps immensely. Ive seen a few of the new guys complaining about not being sore, and its because theyre trying to lift with their back, not their legs. Hope this helps ya man. If you got anything else, dont heaitate to ask
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Probably because I don't use weights
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Yeah thatd do it lol you gotta git gud!
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Too lazy to go all the way to the gym.
