the GAINS thread

[pink grapefruit]

we out here doin banded deadlifts bros

also post body picsss

[PieOats]

Originally Posted by pink grapefruit [You must be logged in to view images. Log in or Register.]

we out here doin banded deadlifts bros

*good poast* kthxbai

[kaizersoze]

So for whatever reason my legs just do not want to get stronger as fast as any other body part. I'm up to 225 on bench and my max deadlift is 365, but I can't seem to break 275 on squats for more than one rep.

For leg training I usually do a warm up on the eleptical to get the blood flowing in the knees, a set of body squats, warm up with the bar, 135, 185, 225 and then a few working sets at 245 (most days I don't try to max). Then I usually follow it up with hip thrusts (the one where the bar is on your waist, I think that's what its called) to work the glutes / hamstrings more for 3-4 sets and Bulgarian split squats for single leg training for a few sets (3-4). Is there something wrong with my training itself? Or do I just have shit leg genetics lol

[Patriam1066]

Originally Posted by kaizersoze [You must be logged in to view images. Log in or Register.]

So for whatever reason my legs just do not want to get stronger as fast as any other body part. I'm up to 225 on bench and my max deadlift is 365, but I can't seem to break 275 on squats for more than one rep.

For leg training I usually do a warm up on the eleptical to get the blood flowing in the knees, a set of body squats, warm up with the bar, 135, 185, 225 and then a few working sets at 245 (most days I don't try to max). Then I usually follow it up with hip thrusts (the one where the bar is on your waist, I think that's what its called) to work the glutes / hamstrings more for 3-4 sets and Bulgarian split squats for single leg training for a few sets (3-4). Is there something wrong with my training itself? Or do I just have shit leg genetics lol

Feeling strain anywhere when you squat, like on the knees? I’d have someone look at your form

[Syche]

Squats can be heavily limited by body makeup, that being said there's a way to grow that strength regardless of how you are shaped. Have you tried doing box squats? One of the coaches at my gym decided to go backwards in his lifts to see if he could move his squats past 405. He spent a month doing squats to the box and jumped about 50 pounds. Sometimes its form related, which the boxes can help. I'm stuck at 405 right now and I'd like to get to 500 before the year end. Thinking about trying the boxes.

[Mead]

Originally Posted by kaizersoze [You must be logged in to view images. Log in or Register.]

So for whatever reason my legs just do not want to get stronger as fast as any other body part. I'm up to 225 on bench and my max deadlift is 365, but I can't seem to break 275 on squats for more than one rep.

For leg training I usually do a warm up on the eleptical to get the blood flowing in the knees, a set of body squats, warm up with the bar, 135, 185, 225 and then a few working sets at 245 (most days I don't try to max). Then I usually follow it up with hip thrusts (the one where the bar is on your waist, I think that's what its called) to work the glutes / hamstrings more for 3-4 sets and Bulgarian split squats for single leg training for a few sets (3-4). Is there something wrong with my training itself? Or do I just have shit leg genetics lol

Add a bunch of sets of leg press in the same day as your squats. Keep breaking down the muscle. How is your diet? If you don't eat (a lot) you aren't going to grow. Rest for a couple of days. Don't do too much cardio.

[Ivah]

Originally Posted by kaizersoze [You must be logged in to view images. Log in or Register.]

So for whatever reason my legs just do not want to get stronger as fast as any other body part. I'm up to 225 on bench and my max deadlift is 365, but I can't seem to break 275 on squats for more than one rep.

For leg training I usually do a warm up on the eleptical to get the blood flowing in the knees, a set of body squats, warm up with the bar, 135, 185, 225 and then a few working sets at 245 (most days I don't try to max). Then I usually follow it up with hip thrusts (the one where the bar is on your waist, I think that's what its called) to work the glutes / hamstrings more for 3-4 sets and Bulgarian split squats for single leg training for a few sets (3-4). Is there something wrong with my training itself? Or do I just have shit leg genetics lol

Guessing your form is good. Are you trying to hit 275 at the end of that squat cycle? Try doing your heaviest first if not, just make sure you load your system up properly beforehand. May also be doing to much and breaking the tissue down to far. Could need longer rest/deload periods(majority of time I find this to be peoples issue), or floss out some matted down tissue in your legs sometimes those fiibers get all matted together.

[Mead]

Originally Posted by Ivah [You must be logged in to view images. Log in or Register.]

Guessing your form is good. Are you trying to hit 275 at the end of that squat cycle? Try doing your heaviest first if not, just make sure you load your system up properly beforehand. May also be doing to much and breaking the tissue down to far. Could need longer rest/deload periods(majority of time I find this to be peoples issue), or floss out some matted down tissue in your legs sometimes those fiibers get all matted together.

I don't know if I agree with this except the diet and rest part. You aren't going to get strong/grow if you just show up and max out and then call it a day. You also have a great risk for injury by starting at your max first. I would strongly advise against that. It seems counter intuitive to do a work up because you feel you're using more energy to get there, but that's not the way it works. Your body needs to prepare for its max. And you aren't going to be lifting shit if you injure yourself. You will be drinking kratom smoothies with dino.

One thing I can't stress enough is resting between sets. If you need to take a 3-5 min break while maxing that's ok. That's only going to benefit your next lift. I also have either protein powder in water or just honey in water for some extra energy during lifts.

Hope this helps.

Kaizersoze, are you working other parts of your legs as well? And what exercises?

[Lune]

Originally Posted by Mead [You must be logged in to view images. Log in or Register.]

I don't know if I agree with this except the diet and rest part. You aren't going to get strong/grow if you just show up and max out and then call it a day. You also have a great risk for injury by starting at your max first. I would strongly advise against that. It seems counter intuitive to do a work up because you feel you're using more energy to get there, but that's not the way it works. Your body needs to prepare for its max. And you aren't going to be lifting shit if you injure yourself. You will be drinking kratom smoothies with dino.

One thing I can't stress enough is resting between sets. If you need to take a 3-5 min break while maxing that's ok. That's only going to benefit your next lift. I also have either protein powder in water or just honey in water for some extra energy during lifts.

Hope this helps.

Kaizersoze, are you working other parts of your legs as well? And what exercises?

[citation needed]

You have no idea whether maxing first increases your relative risk of injury. Do you have evidence to support this? Does the evidence have external validity (ie, does it examine the same lifts at the same loads you're discussing?). Both sides are plausible. Are you less likely to be injured if you allow your body to warm up for the most challenging lift? Or are you less likely to be injured if you approach your max fresh and un-fatigued? Keep in mind that many lifters compromise their form as they fatigue, and compromised form is a common source of injury.

I don't understand what it is about lifting that damn near universally inspires people to spout bro-science, but any online discussion about lifting anywhere invariably ends up reading like a Cosmo article. As a physical therapist, it really grinds my gears. The true marker of someone who really knows their shit about most of these issues is "We don't know what the truth is on this matter, the evidence is conflicting, but here's how I do it, and why, and this is how it works for me..."

[Mead]

Originally Posted by Lune [You must be logged in to view images. Log in or Register.]

[citation needed]

You have no idea whether maxing first increases your relative risk of injury. Do you have evidence to support this? Does the evidence have external validity (ie, does it examine the same lifts at the same loads you're discussing?). Both sides are plausible. Are you less likely to be injured if you allow your body to warm up for the most challenging lift? Or are you less likely to be injured if you approach your max fresh and un-fatigued? Keep in mind that many lifters compromise their form as they fatigue, and compromised form is a common source of injury.

I don't understand what it is about lifting that damn near universally inspires people to spout bro-science, but any online discussion about lifting anywhere invariably ends up reading like a Cosmo article. As a physical therapist, it really grinds my gears. The true marker of someone who really knows their shit about most of these issues is "We don't know what the truth is on this matter, the evidence is conflicting, but here's how I do it, and why, and this is how it works for me..."

You should probably do some research on motor unit recruitment and CNS overloading before you come on here and challenge me.

And if you have been following my posts in this thread, which I'm sure you haven't, I always stress the importance of excellent form, full ROM, resting, and a proper diet.

But congrats on getting paid shit and stretching people for a living?

Lmk if you wanna spout some more shit off.