S******t
发帖数: 392 | 1 stairmaster high intensity level for 15 mins. squat 185 lbs, 10*10 rep. My
weight is about 160 lbs. |
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J***l
发帖数: 149 | 2 以“肉”取人可以吗
想看看版主的块是什么样的……
对了，最近squat一直没有进步，而且有时候knee还有点痛，中间休息过好几个星期再
去还是没进步
怎么办？
我坚持用90%的重量做5rep一组，做个4组左右你觉得可以吗？有更科学的方法吗？
对了，每次这样做完回来肌肉都不痛，除了偶尔knee痛一下
给点建议吧 |
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d**u
发帖数: 642 | 3 问个问题
做squat时你们脖子后面垫东西吗
直接做会压得很疼对吧
还是习惯就好了？ |
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S*********g
发帖数: 2347 | 4 it's just an alternative way of training for those who're bored of regular
squatting. huan huan kou wei |
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c******t
发帖数: 1733 | 5 对，所有squat万变不离其宗. 看我签名档最后一句 |
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y****l
发帖数: 97 | 7 you mean squats=深蹲? or not? |
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j*********g
发帖数: 3826 | 8 squat就是深蹲。
我看了你们篮球版上讨论身体的文章，都是停留在先天条件不错，后天不知道怎么训练
的层次，上这里来多请教高手吧。 |
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y****l
发帖数: 97 | 9 so you mean squats are good for knees?
是太 |
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v*****r
发帖数: 2325 | 10 big squatter, do you see your jump higher after squat number goes up? |
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c*******e
发帖数: 514 | 11 never tested with number, but i'm pretty sure i jump higher coz of squats.
i weights 220 and i can jump higher than anyone else in my badminton club.
most of the guys there are weights around 150.
only difference being, i'm the only one does weight lifting. |
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d*i
发帖数: 9453 | 12 如果是滑板的，当然有用啦，
滑板的基本上就是马步从头扎到尾，squat是基本功啊，呵呵
kongfu |
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a*****y
发帖数: 311 | 13 上一个月又是过节又是感冒，有两个星期没好好锻炼。最近两个星期才又恢复正常，今
天是long holiday前最后一次去gym, ATG squat第一次上了200磅，6 reps（一个月前
是185 lbs @ 6 reps），mark一下！ |
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s*******n
发帖数: 730 | 14 lower back没有弯吧？对着镜子或者找人给你看一下form。整个背要保持一个标准的直
线(斜线)，抬
头不要低头，不然背就会弯。
我有时没有注意form就会背不舒服。squat注意form的话，再重再intense也没有low
back不舒服
臀大肌和股四头肌酸倒我是常有。
rack太高了就调一下呗，呵呵
back |
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h****8
发帖数: 599 | 15 The Box Squat for Bodybuilders
by Nate Green
Christian Thibaudeau doesn't believe I'll try it. He's testing me.
"You have to do it tomorrow and let me know how it goes," he says in his
thick French Canadian accent. "You're the journalist. You're supposed to
experience what you write about." Then he laughs.
I think momentarily about refuting this claim and reminding him that
journalists typically don't try shit, but I think better of it and agree to
try out his new leg protocol, which includes a |
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h****8
发帖数: 599 | 16 for the sake of avoiding injury, I would strongly recommend you choose free
weights over machines. Because the fixed track of these machines, your
movement will not be so natural. Most important, the machine will mask the
defect in your form, which you will certainly find out if u do free weights.
BTW, free squat has a totally different movement track from smith machine. |
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s***r
发帖数: 358 | 17 Best squat tutorial video ever. Watch every second of it and you will not
regret: |
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f*******n
发帖数: 5241 | 18 全看了。示范的人上身似乎还有点不够tight。
Squat是我这个周期的重点，每周五次，呵呵。 |
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T*U
发帖数: 22634 | 19 those people haven't been india. asian squat everywhere in india.
girl
finally |
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p********f
发帖数: 5148 | 20 出差旅游都可以做，不需器材。
-Run 1 mile for time.
-10 push-ups, 10 squats, 10 rounds.
-Tabata Squats: 20 seconds on 10 seconds rest, 8 rounds. Count your lowest
score.
-Handstand to Jack-Knife to vertical jump. 30 Reps.
-Run 1 mile with 100 air squats at midpoint, for time.
-7 squats, 7 burpies, seven rounds, for time.
-10x 30 second handstand to 30 second bottom of the squat hold.
-Burpee to the push up position, do 10 push ups, burpie out. 5 rounds.
-Run 1 mile, plus 50 squats-for time.
-100 burpees for ti... 阅读全帖 |
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b*****l
发帖数: 2903 | 21 Exercise Sets Reps 09-Nov 11-Nov
Squat 5 5 160 165
Bench Press 5 5 95
Overhead Press 5 5 60
Barbell Row 5 5 75
Deadlift 1 5 175
squat好像还不够低，大腿不够平，最后那一点如果蹲下去，可能就起不来了。近期准备再大幅deload，动作一定要到位。我练squat屁股不痛可能就是因为蹲的不够低。另外这几项不能同时到平台，否则就回互相影响。
------------------------------------------------------------
Exercise Sets Reps... 阅读全帖 |
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c******t
发帖数: 1733 | 22 If the number of lifts deviates significantly from optimal, a de crease in
training effect occurs. This information is found in Managing the Training
of Weightlifters by Laputin and Oleshko.
Let’s look at a simple example. The number of lifts are to be performed on
one of two training days. The light percents are for the development of
explosive, or speed, strength. A few years ago we were using between 50% and
60% of a contest max in the squat. Three lifters used 400 for 12 sets of 2
reps. That... 阅读全帖 |
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c******t
发帖数: 1733 | 23 If the number of lifts deviates significantly from optimal, a de crease in
training effect occurs. This information is found in Managing the Training
of Weightlifters by Laputin and Oleshko.
Let’s look at a simple example. The number of lifts are to be performed on
one of two training days. The light percents are for the development of
explosive, or speed, strength. A few years ago we were using between 50% and
60% of a contest max in the squat. Three lifters used 400 for 12 sets of 2
reps. That... 阅读全帖 |
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B**M
发帖数: 1521 | 24 最新两次bench press试着把腰弓起来，离开bench,然后肩胛骨尽量靠近，感觉效果不错，每次练完都觉得肌肉酸涨，
Exercise Sets Reps 07-Nov (Mon)第八周
Squat 5 5 165
Bench Press 5 5 120
Overhead Press 5 5
Barbell Row 5 5 95
Deadlift 1 5
-------------------------------------------------------------
今天overhead press没敢再上80。deload到75。健身这几个月来觉得进步最小的就是shoulder肌肉。一个问题是因为t-spine mobility不行，做overhead press总是挺着肚子，看网上说这也很容易导致脖子受伤，看来这个t-spine ... 阅读全帖 |
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R*****s
发帖数: 41236 | 26 ☆─────────────────────────────────────☆
linkthesky (天使的翅膀) 于 (Tue May 10 15:00:47 2011, 美东) 提到:
我觉得225磅ATG深蹲并不是一个易于达到的标准，想问问大家有多少人可以用225磅做5
个标准的ATG深蹲？ATG的意思是大腿低于水平线，基本是不负重时能蹲下的最低位置。
之所以发这个贴，是因为有人觉得225达到很轻松，并且根据以下标准
http://www.exrx.net/Testing/WeightLifting/SquatStandards.html
225磅仅仅是165磅男性novice的水平。我觉得男性别说165磅，就算你185磅想达到225
磅x5的ATG深蹲不付出大量的汗水也绝对达不到。所以能达到的，我都承认是牛人。
请大家报个名谢谢。最好也能说下自己体重多少，这样便于统计。
目前可以达到这个水平的好手，排名不分先后：
foolsgold
☆─────────────────────────────────────☆
wolfstar76 (天狼星) 于 (Tue... 阅读全帖 |
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wh
发帖数: 141625 | 27 本篇发表于《Gettysburg Review》2003年夏季刊，李翊云从1978年一个反革命女孩的
死刑，写到她当时在幼儿园看到的反革命分子死刑前的游街，写到1991年她作为北大入
学生到河南信阳参加一年军训的经历。原文的排版更好看些：
http://www.gettysburgreview.com/selections/past_selections/deta
What Has That to Do with Me?
Yiyun Li
This story I am going to tell you, it is a true story.
The year was 1968. The girl was nineteen, the secretary of the Communist
Youth League for her class in a local high school in Hunan Province, China.
You probably don’t know much about Hunan, but I am sure you have heard... 阅读全帖 |
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s***r
发帖数: 358 | 28 Sure thing.
- Load Drop, drop sets, repeat sets, 4-6% Fatigue:
I don't think I can explain any better than the Mike T himself:
http://forum.reactivetrainingsystems.com/content.php?62-Fatigue
Normally a movement in the GIP program is called like this:
Squat w/belt Work up to x5 @9 (Load Drop) 4-6% Fatigue
This means that you will work up to a set of 5 at RPE 9, then you reduce the
weight by 4-6% and keep doing the sets of 5 until you reach RPE 9 again
with that (reduced) weight. Once you've reach... 阅读全帖 |
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s***r
发帖数: 358 | 29 What's your bodyweight? Most likely you don't need a 450 squat to have
decent legs. Check back when you can squat 2x of your bodyweight. I bet you
won't feel the need to ask this question again.
When I started powerlifting a little less than 2 years ago, I weighted 138lb
and had spaghetti legs. I started with 75lb. Three months later, I squatted
200x5x5. But I still had spaghetti legs. So I asked why on this board.
BrillBilly replied: wait until you can squat 300lb. 300lb felt like an
impossible... 阅读全帖 |
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b****i
发帖数: 11322 | 30 5*5 记录, in lbs
1.7 min treadmill warm up
2.2 sets of light weight warm up followed by 5 sets of real lifting on each
exercise
3.a easy run if time allows
8/13: squat 45; BP 45; BR 40
8/15: squat 50; OP 45; DL 95
5/17: squat 55; BP 50; BR 45
8/20: squat 60; OP 50; DL 100
8/22: squat 65; BP 55; BR 50
8/24: squat 70; OP 55; DL 105
8/27: squat 75; BP 60; BR 55
一转眼1个月过去了,中间经理了盲目上重量,姿势无法保持,把GROIN蹲伤然后又缓慢恢
复的过程......现在重新开始,扎扎实实的搞好姿势,决不盲目上重量!
10/2: squat 45; BP 55; BR 45
10/4: squat 50; OP 45; DL 105 |
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g****c
发帖数: 346 | 31 本人基本参数:
身高: 5'8
体重: 140 lb
年龄: 大叔级别
二月份的时候体重160磅, 一直跑步到10月, 期间饮食一直没有改变, 减到138磅. 从10
/29开始练StrongLifts 5x5, 彻底改变饮食, 现在是第四个星期. 期间长了两磅.
这几个星期基本上都花在form上了. 特别是squat, 原来觉得很简单, 后来发现对我来
说一点都不简单. 因为常年坐在电脑前, squat需要的flexibility基本都没有, 包括
shoulder/hip/thoracic spine/hip flexors flexibility. 每天花了很多时间来练这
些. 期间还花了好几天时间找我的low bar squat肩膀的位置. 最近才摸到一丁点门道.
我的训练计划如下:
星期一,三,五: 力量练习(StrongLifts Workout A and B)
Workout A: Squat, Bench Press, Barbell Row, Dips (3x10)
Workout B: Squat, Overhead Press, Deadlift, Chin-u... 阅读全帖 |
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s***r
发帖数: 358 | 32 He's pretty decent and knowledgeable on a lot of things and I like to read
his articles. When I started learning how to squat, the first video I
watched was his squat video. In his squat tutorial video, he advocates two
things that I don't think are his best work:
1) Hip drive. Hip drive is just a fancy term for using your posterior chain.
It's used more in low bar squat, and not so much in high bar squat. The
video you posted unfortunately can lead beginners to believe that one should
lead out ... 阅读全帖 |
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p*********l
发帖数: 26270 | 33 刚好我的一个trainer在instagram贴了他lp的翘臀照
“The results of intensive leg workouts! (Squats, lunges, plyometrics etc).
She didn't have that when I met her back in 02! #fit #fitness #booty #squats
#lunges #shredded #legs #workouts #glutes #womenworkout #latinas #abs #
personaltrainers #cardio #bodybuilding #beastmode #bombshell“
我自己的臀腿训练动作不只squat，我也很难说就是squat起了作用，但是，trainer这
个群体里基本的看法是squat是臀腿训练的主要动作之一。如果练的时候只有腿有感觉
，应该是hip drive没有做到，除了动作本身的原因以外，还可能是因为quats太
dominating，所以natural tendency是用腿发力，也可能是hip joints的... 阅读全帖 |
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S*********g
发帖数: 2347 | 34 http://stronglifts.com/7-benefits-of-the-front-squat/
7 Benefits of The Front Squat
May 30th, 2007 by Mehdi Posted in Squat
I used to Back Squat. A year ago I stopped. Of course I needed a lower body
exercise. I choose the Front Squat.
This article will give you the reasons why I choose this exercise: 7
benefits of the Front Squat.
1. Less Spinal Load. The Front Squat is a harder exercise than the Back
Squat:
Less hip involvement because of the upright position
Less stable position: shoulders ho |
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c******t
发帖数: 1733 | 35 不记得以前帖过没有，再帖一遍
common mistakes in jerk
Mistake 1. In starting position and during pushing the bells up the arms are
straining excessively and the fingers tightly squeeze the handles. As the
result the muscles of the arms get fatigued quickly, never mind how strong
they are.
Causes:
- Incorrect position of the bells on the chest
- Upper arms and elbows are not connected to the body
Correction.
- Pay more attention to the starting position: find the most comfortable
position of the bells on the ch... 阅读全帖 |
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c******t
发帖数: 1733 | 36 不记得以前帖过没有，再帖一遍
common mistakes in jerk
Mistake 1. In starting position and during pushing the bells up the arms are
straining excessively and the fingers tightly squeeze the handles. As the
result the muscles of the arms get fatigued quickly, never mind how strong
they are.
Causes:
- Incorrect position of the bells on the chest
- Upper arms and elbows are not connected to the body
Correction.
- Pay more attention to the starting position: find the most comfortable
position of the bells on the ch... 阅读全帖 |
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l********y
发帖数: 1327 | 37 I recently have some new feeling about squats...
A LOT of people in my gym are doing squats up to 315lb, but only very few of
them are keeping their form while close to limit. The most obvious one is
leaning forward when you are getting up, for example, there are about three
phases when you are doing ATG squats:
1. get up from bottom, at this moment you are using your hamstring and glute
muscles to boost at the beginning, so called "hip drive", most people
achieve their 1.5x squats can do this e... 阅读全帖 |
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a********y
发帖数: 474 | 38 看了一些书和DVD以后的NOTES整理版。
推荐"Laugh and Learn",建议MM们有空都看看。
另外，有条件还是在医院听课吧，
祝福MM们都顺利！
另外，看了一些DVD和书之后+google之后，我对epidual的副作用有一些concern，希望到时候可以坚强地不用epidual。。写出来，给自己一个鼓励吧。
Six signs of preliminary labor
1. Contraction around the belly
2. Last two weeks, your weight gets stable
3. Nesting, full of energy, but it will last for just 48 hours
4. Dropped belly, lower belly, breathe easier
5. Increased virginal discharge
6. Frequent bowel movement, like a diarrhea, almost one night before
lab... 阅读全帖 |
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v*****r
发帖数: 2325 | 39 DO NO put barbell on your back yet.
try do squat facing a wall, your toes is about 1inch to the wall, try to
squat down... you face should not touch the wall, your eyes looking forward
at level, not up or down.
if you don't feel natural or smooth of the deep squat motion, it means you
have lost the deep squat movement pattern.... you hip joint mobility is not
good enough for deep squat.
so do air squat facing wall first, slowly get comfortable with SQ. then try
to put barbell on your back.
in |
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z********0
发帖数: 9013 | 40 不妨试试overhead squat, front squat，这两种对腰没啥压力
overhead squat重量小，可能对腿刺激不是很大，但比较锻炼core,
front squat用的重量比overhead squat大，虽然比比不上back squat， 但比较刺激
quads, 也比较锻炼core, 而且直上直下的，对背没压力 |
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u******a
发帖数: 7843 | 41 纯引用自hst的pdf文档。
“There is no need to do squats and deadlifts during the same week, unless
perhaps if you are
training for a powerlifting event. Even then, you should alternate between
squats and deads
every other workout. These two exercises are essentially full body exercises
. Unless you are
chemically assisted doing both of these exercises with such frequency will
lead to burnout.
Most people can only handle 2 exercises per week that stress the lower back.
These include
squat, deadlift, stiff... 阅读全帖 |
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u******a
发帖数: 7843 | 42 低于水平还不是atg，能练到atg的人训练水平一般都比较高，知道自己在干什么。
低于水平也许对膝盖的压力大，但是具体大多少，有没有大到损伤膝盖的地步需要更多
的证据。跑步对膝盖的冲击大于走路，但是反对跑步的人很少。一般来说，高水平教练
/运动员都认为在技术正确的前提下，蹲的低不会损伤膝，但是很多一般水平的教练会
反对（比如一般gym里的pt）。这个如果多看健美视频或者一些名人的训练和访谈应该
能发现。
事实上gym里大部分人都是在1/4 squat，我练了很久也只能full squat （parallel)而
已，再往下form会坏掉。不过不拍录像的话自己很难察觉，还以为蹲的很低，动作标准
。有能力蹲的低还能保持form的都是高手。
不过如果膝盖已经出现问题，通常的建议都是减少膝盖的使用。这点和跑步是一样的，没人会叫一个膝盖有伤的人还大量跑
步。就squat来说，这个动作主要的压力在膝关节和lower back两个地方，如果膝关节伤了，就作powerlifting style
squat，把膝盖的压力转移到lower back，如果lower back有伤，就作front squat或... 阅读全帖 |
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Y****I
发帖数: 309 | 43 这个cf每个box差异很大很大，因为wod基本都是教练自己定的。专门针对ab的wod很少
，但是我个人来说腹肌变化很大，其实更重要的是core的力量，对于我其他运动，例如
篮球，滑雪，游泳帮助很大。每天20-30min的wod，身体保持酸痛状态快一年了，我30
多了，基本没有可能完全recover，不过每天都wod都是针对不同的大肌肉群。我贴一下
今天的wod。最后那个125 GHD situps core再强的人也搞不定，做完得疼死。。。不信
的可以试试看。
我们box加入超过1年的基本都是腹肌男腹肌女，夏天健身房不开空调不开电扇，每天很
养眼。
SEALFIT Purpose
Strength:
4 sets of max hand stand push ups (w/deficit)
Rest 60sec between sets
Work:
100 squats
4 rope climbs (no feet)
75 squats
3 rope climbs (no feet)
50 squats
2 rope climbs (no feet)
25 squats
1 rope ... 阅读全帖 |
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z********0
发帖数: 9013 | 44 VOLUME 1: JERKS
Introduction
How to Use This DVD Series
How NOT to Use This DVD Series
Phases of Jerk Lift, an overview
[Phase 1]: Introduction to 'Rack' Position
[Phase 1]: Key Points of Rack Position
[Phase 1]: Limiting Factors and Variations of Rack position
[Phase 1]: Practicing Rack Position: Active Rack 'Meditation'
[Phase 1]: Practicing Rack Position: Rack 'Meditation'
[Phase 2]: Overview: primary movers, trajectory
[Phase 2]: Proper Hand Positi... 阅读全帖 |
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z********0
发帖数: 9013 | 45 VOLUME 1: JERKS
Introduction
How to Use This DVD Series
How NOT to Use This DVD Series
Phases of Jerk Lift, an overview
[Phase 1]: Introduction to 'Rack' Position
[Phase 1]: Key Points of Rack Position
[Phase 1]: Limiting Factors and Variations of Rack position
[Phase 1]: Practicing Rack Position: Active Rack 'Meditation'
[Phase 1]: Practicing Rack Position: Rack 'Meditation'
[Phase 2]: Overview: primary movers, trajectory
[Phase 2]: Proper Hand Positi... 阅读全帖 |
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g****c
发帖数: 346 | 46 外加一个例子 - 一个在smith machine上做300lb的哥们, 换做free weight只做了
170lb:
Quote:
I've been on StrongLifts 5x5 for 3 months
now and i certainly have gained a satisfying
amount of muscle-mass.
The gym i belonged to only had a Smith
Machine to do squats in. there was no other
way to Squat there, and i was not about to drop
large on another membership.. so i stuck it out
and did 5x5 with the smith machine, even after
reading all the "DOn't use smith" advice...
BAD mistake. i mean REALLY BAD mistake.
yesterday, i... 阅读全帖 |
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s***r
发帖数: 358 | 47 Yes, some people bomb dive their squat to get a good bounce out of the hole.
I personally wouldn't recommend it.
Descending fast is easily archived when the body is loose. Try the following
two bodyweight squats:
1) Squat down with your body completely loose.
2) Squat down with your body super tight (back/quads/glutes/everything
squeezed).
Compare the speed of both squats. You will notice that 1) is much faster
than 2).
Also the faster you squat down, the harder you have to reverse the momentum.... 阅读全帖 |
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c*******x
发帖数: 81 | 48 感觉那种鞋对high bar（olympic squat）帮助比较大，你如果习惯用low bar squat (
powerlift squat)的话，作用就要打一些折扣了。我也是蹲到自重1.5倍以上的时候（
某种意义上说也算新手呵呵）才开始用这个鞋的，但效果真的非常明显，质的飞跃。我
觉得刚开始还是把form什么的都规范一下才是最重要的。但真的建议练squat的时候用
这种有high heels的专业鞋（其实便宜的也要至少80刀，我倒感觉还不如一步到位买个
好的能用好多年），或者至少用硬底鞋，而不要用跑鞋类似的底部很软的那种。还是主
要看你有多强烈的愿望想把这个练好，但是squat真的太重要了，而且帮助非常大，但
危险性也大，动作不规范带来的伤害不是闹着玩的呵呵。这种shoes能帮助你规范动作
，而且脚下会很稳。squat还是一个很特殊的健身动作，技术性很强也不算太容易掌握
的。 |
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m*******8
发帖数: 64 | 49 没看到DL的数据呢？DL和lower back有一定关系
上肢数据和back squat数据明显不是很协调 蹲拉推的比例应该是4:5:3 ohp和卧推重量
相近
我练得时候back squat在周一和周四各加5磅 但是没有必要周周严格的加上去 这样神
经系统不一定适应的过来 想想3个月之后就是120磅的增长 要量力而行 毕竟
powerlifting不是3个月速成 而是坚持一生的习惯
关于瓶颈我现在这样处理 比如你的瓶颈是260 在准备做265之前的几天 练习一组3次或
者2次的270 等神经系统适应了更大的重量 返回260做5reps 直到完全适应 保持姿势正确
back squat的突破可以这样做 换成high bar的姿势 练习full squat 辅助练习是front
squat用80%的back squat
恢复就是：热水浴 睡觉 营养 这三点做不到 别的都没任何意义 |
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