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starting a DFT regiment

Training discussion on starting a DFT regiment, within the Bodybuilding Forum; Originally Posted by shader also i've noticed with this new workout that i don't really get very sore. i'm finishing ...


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Old 01-30-2006, 05:58 PM   #21
Kane
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Originally Posted by shader
also i've noticed with this new workout that i don't really get very sore. i'm finishing my last set at about 85pct of my max and i cannot do another rep when i am done.
Soreness doesn't necessarily mean you didn't really work your muscles. You definitely know that you've worked your muscles, so I don't think you should worry about the lack of DOMS. :cool:

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Originally Posted by shader
how does one perform these a2g squats?please enlighten me.
http://www.bodybuilding.net/personal...-5x5-1292.html

You are enlightened...Booyah!:eek:

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Old 01-30-2006, 06:36 PM   #22
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Ok, its becoming blatantly obvious that precious few of you know how to "olympic" style squat.

There are basically two kinds of back-squat. What we like to refer to as the power-squat, or the powerlifter style squat, or the low bar squat. This is what COMPETITIVE powerlifters and strength athletes should be concerned with. I'll save that for another thread.

Its FAR more important that most of you learn to Olympic style squat first. Most every weight-trainer should know how to do this, whether you're a competitive olympic weightlifter, powerlifter, strongman, highland games athlete, or even if you're just a recreational, non-competitive bodybuilder like most people in this forum...

There is no faster way to get big and strong ALL over your entire body, and the reason that many of you guys do tons of gear and are still big pussies is because you can't Oly squat for shit!

ALSO, I know that most of you THINK you know how to squat. Well, I'll tell you all that most of you don't.


Here is how you properly "oly" squat:

1.) Take a medium-narrow stance. This varies a lot between athletes. Its not really important which stance you prefer, so long as you pick the one that lets you get the DEEPEST. Do NOT pick the one you are strongest at, pick the one that gives you the BIGGEST range of motion. For some athletes, this might even be a slightly wide stance.

2.) Wear the bar as high as possible. Do not wear it low on your back. It should be near your neck or the top of your traps.

3.) Do them raw. This means NO equipment. No tight ass knee wraps, and unless you're a competitive athlete, NO belt. If you're doing them right, knee wraps will just prevent you from getting as deep as possible. Instead, wear neoprene knee sleeves or ace-bandage wraps that can be purchased for very little money at any local pharmacy. Remember, oly squats are FAR better for your knees than quarter squats done with knee wraps on, so stop crying like a 10 year old girl and LEARN how to do it. It might take a week or two.

4.) Footwear is very important. THAT DOES NOT NECESSARILY MEAN EXPENSIVE. Now, I won't lie to you, the BEST footwear is custom made olympic lifting shoes. These can be purchased from a variety of sources, which I may get into later. HOWEVER, if you're too cheap, broke, or lazy to purchase another pair of shoes (though its pretty much a one-time purchase) DO WHAT THE OLDSCHOOL LIFTERS DID! Squat barefoot. No, you won't be able to get QUITE as deep without oly shoes on. But you WILL get pretty DAMN close. Everyone I've ever met or trained with could get ass-to-grass barefoot, and one of my training partners could actually touch the floor with his ass while oly squatting barefoot.

5.) Stop being a fucking pussy about it. I am so sick and damn tired of the excuses for not oly squatting. JS has personally coached literally hundreds of athletes, and has trained with or watched thousands of others. ALL were capable of learning to Oly squat with a few or so weeks practice. My old training partner has pronounced scoliosis and still went on to oly squat 2x bodyweight. If you are hurting your knees, 99.9% of the time its not your genetics, YOU'RE JUST DOING THEM WRONG.

I've got some good pics in my journal to show you how low..Also, full squats is just that -> They aren't powerlifter "parallel" squats, they're A2G.

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Old 01-31-2006, 10:23 AM   #23
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What do you know, I DO know how to do them.

Although about an inch and a half is as close as my ass comes to the floor no matter what my stance. My lower legs are too long, I guess.

Regularly doing anything higher can screw up your knees but good. If your knees are screwed up then A2G's may just be the remedy. But as a rule if you stop anything involving your knees before they are either fully bent are straight then you are asking for trouble. The stess that is put directly on the joint at that point is much, much higher than when it is in motion. The same thing goes for leg extensions, etc.
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Old 01-31-2006, 07:33 PM   #24
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That is great. That's how I have done them for years and guys always say i will blow out my knees. Never have hurt my knees but a side effect was big ass legs. 5'9" and 31" quads.

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Old 01-31-2006, 09:20 PM   #25
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OH MY FUCKING GOD! i did those squats today and it was ridiculous. i had trouble at first just doing the range of motion without any weight, just keeping myself from falling was difficult. but then when i got used to it, it wasn't that tough, and it felt really good (i could feel it really deep in my upper thigh).
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