dirtwarrior
Registered
I love squats and dead lift. Nothing better for raw size.
If someone has a bad back what would be a good one to do to replace these?
If someone has a bad back what would be a good one to do to replace these?
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- Thread starter dirtwarrior
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SuperLift
Registered
Over head lifts are always good. Planks are great as well.
LightBearer
Registered
Heavy leg press and partial deads
Eat a lot of fiber. The constant shitting will keep your core firm from straining.
GMO
Board Rep
This^^^
Leg press has proven to me time and time again to be a soild mass builder.
dirtwarrior
Registered
heavy leg press it is
don't know if constant shitting will lead to size gain
don't know if constant shitting will lead to size gain
dirtwarrior
Registered
dirtwarrior
Registered
Kenny Croxdale
Registered
dirtwarrior,
Belt Squats
A Belt Squat, overall, is a much better exercise than the leg press. It not only works the quads but involves the glute and hamstrings moreso than the leg press.
All Legs, No Back
Belt Squats take the lower back out of the equation and place the work load on the legs.
Weak Link
The lower back is the weak link in a back squat. That means that the lower back give out before the legs are completed overloaded.
Equipment For Belt Squats
1) Loading Pin
2) Dip Belt
3) Boxes To Stand On.
Kenny Croxdale
Belt Squats
A Belt Squat, overall, is a much better exercise than the leg press. It not only works the quads but involves the glute and hamstrings moreso than the leg press.
All Legs, No Back
Belt Squats take the lower back out of the equation and place the work load on the legs.
Weak Link
The lower back is the weak link in a back squat. That means that the lower back give out before the legs are completed overloaded.
Equipment For Belt Squats
1) Loading Pin
2) Dip Belt
3) Boxes To Stand On.
Kenny Croxdale
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I'd rather advise lighter weight and better technique so that your back takes less of a load, but if your goal is just to lift heavy then leg press is better simply because it is not a load on your entire spine, it is more on your pelvis.
Have you tried front squatting?
Not sure if I agree here. My legs give out first without any strain on my back at all.
dirtwarrior
Registered
Looks interesting
Kenny Croxdale
Registered
Belt Squat For Legs
Your Situation
Without knowing more, it hard to assess you situation.
Squat-Morning
It appears your back/trunk is stronger than your legs. In situations like this once the leg drive stop during a squat, the lower back usually comes into play.
A squat is turned into a Good Morning, the lifter doing whatever it take to get up with the weight, survive so to speak.
Weak Link
Every movement has a weak link in it. The lower back is usually the weak link the the "squat chain".
That is one of the reason's many bodybuilders super set a pre-exhaust exercise with another exercise.
Lat Pulldown Example
In a lat pulldown, the biceps are the weak link in the chain. That means they give out long before the lats are overloaded.
By peforming a pre-exhaust straight arm pull down or a pullover, you take the biceps out of the equation.
This allows the lats to be completely worked.
After performing a straight arm pulldown or pullover, a lifter then immediately perform a traditional lat pulldown.
Since the lats have already been pre-exhausted, they are more effectively overloaded during a traditional lat pulldown.
"When The Back Says NO and The Legs Say Go"
One of the nations dominate 242 lb Powerlifters of the 1980s was Hollie Evette. Evette was also a strength coach.
Evette's article, "When The Back Says NO and The Legs Say GO" prescribed a method of taking the back out of the equation to maximize leg training.
I agreed with Evette's principle but am not of the fan of the exercise he prescribed.
Belt Squats
Belt Squats are a much more effective method.
1) They replicate the squat.
2) They take the lower back out of the equation.
3) They overload the legs to a much greater extent.
Kenny Croxdale
Your Situation
Without knowing more, it hard to assess you situation.
Squat-Morning
It appears your back/trunk is stronger than your legs. In situations like this once the leg drive stop during a squat, the lower back usually comes into play.
A squat is turned into a Good Morning, the lifter doing whatever it take to get up with the weight, survive so to speak.
Weak Link
Every movement has a weak link in it. The lower back is usually the weak link the the "squat chain".
That is one of the reason's many bodybuilders super set a pre-exhaust exercise with another exercise.
Lat Pulldown Example
In a lat pulldown, the biceps are the weak link in the chain. That means they give out long before the lats are overloaded.
By peforming a pre-exhaust straight arm pull down or a pullover, you take the biceps out of the equation.
This allows the lats to be completely worked.
After performing a straight arm pulldown or pullover, a lifter then immediately perform a traditional lat pulldown.
Since the lats have already been pre-exhausted, they are more effectively overloaded during a traditional lat pulldown.
"When The Back Says NO and The Legs Say Go"
One of the nations dominate 242 lb Powerlifters of the 1980s was Hollie Evette. Evette was also a strength coach.
Evette's article, "When The Back Says NO and The Legs Say GO" prescribed a method of taking the back out of the equation to maximize leg training.
I agreed with Evette's principle but am not of the fan of the exercise he prescribed.
Belt Squats
Belt Squats are a much more effective method.
1) They replicate the squat.
2) They take the lower back out of the equation.
3) They overload the legs to a much greater extent.
Kenny Croxdale
Kenny Croxdale
Registered
Accomodating and Assisted Eccentric Belt Squats
dirtwarrior,
Here's a video of Belt Squats.
YouTube - Hip Belt Squat
Accomodating Resistance
Attaching band, chain or both to a squat, bench press, etc is termed as "Accomodating Resistance".
That because as you descend, there is less tension on the bands, chain or both in the low position.
As you ascend, there is more resistance in the top part of the movement.
Accomodating Belt Squat Resistance
Accomodating resistance can be utlized with Belt Squat.
This is accomplished by holding on to the power rack. In the low squat position, you pull up on the rack deceasing the load on the legs.
As you ascend, you pull less on the power rack with your arms and allow the legs to perform more of the work.
By doing so, the same "Accomodating Resistance" method is applied to with Belt Squats.
Assisted Eccentric Belt Squats
Another mehtod of overloading the legs is Assisted Eccentric Belt Squats.
Again, hold on to the rack and assist the legs in locking out the weight. Then, slowly lower a heavier load down...then repeat.
Kenny Croxdale
dirtwarrior,
Here's a video of Belt Squats.
YouTube - Hip Belt Squat
Accomodating Resistance
Attaching band, chain or both to a squat, bench press, etc is termed as "Accomodating Resistance".
That because as you descend, there is less tension on the bands, chain or both in the low position.
As you ascend, there is more resistance in the top part of the movement.
Accomodating Belt Squat Resistance
Accomodating resistance can be utlized with Belt Squat.
This is accomplished by holding on to the power rack. In the low squat position, you pull up on the rack deceasing the load on the legs.
As you ascend, you pull less on the power rack with your arms and allow the legs to perform more of the work.
By doing so, the same "Accomodating Resistance" method is applied to with Belt Squats.
Assisted Eccentric Belt Squats
Another mehtod of overloading the legs is Assisted Eccentric Belt Squats.
Again, hold on to the rack and assist the legs in locking out the weight. Then, slowly lower a heavier load down...then repeat.
Kenny Croxdale
