II. The Exercises
**A. The Main Exercises
*****1. The Squat, Part 4
*****2. The Bench Press
*****3. The Deadlift
*****4. The Power Clean
*****5. The Press
*****6. The Row
**B. Accessory Exercises
**C. Other Questions
**D. Exercise Substitution Questions
1. The Squat, Part 4
Question - Should I use a block under my heels while squatting?
No, for a variety of reasons.
When you raise the heel substantially during a squat, you shift the weight of your body forward, and as a result, your knees can end up taking a disproportionate share of the load.
Experienced physique athletes sometimes do this so they can get better development in their quads, although they generally will not perform squats this way for long. The average joe does this because they lack the flexibility in their hamstrings to perform a squat to depth without rounding their lower back, and by keeping their heels on a block, they are able to reduce the stretch in their hamstrings.
Here's a little test for you...if you have lower back pain when you try to do deep squats wearing a flat soled shoe (i.e. Chuck Taylor's or wrestling shoes), and you DON'T suffer this same lower back pain when you wear work boots (with a heavy heel) or you squat with your heels up on a block, then guess what?
Your hamstrings are too tight. Don't use a block. Stretch your hamstrings instead. Your knees will thank you in the end. By using a block, you merely mask the symptoms without treating the cause.
Question - Should I be leaning forward a little bit during the squat, or do I try to stand straight up and down?
Some amount of forward lean is natural, and in fact, is necessary. It is impossible, with a free weight barbell, to keep your upper body at a 90 degree angle to the floor. You cannot maintain any form of balance this way and if you try, you will fall onto your rump.
The bar, as it rests on your back, must remain above the midfoot area throughout the range of motion. It is common for a new trainee to lean back too far or, more commonly, lean forward too far. However, some amount of forward lean IS NECESSARY in order to keep the bar over your midfoot. The lower on your back you hold the bar, the more forward lean will be necessary.
The problem is that people have a tendency to lean so far forward that their heels come off the ground, or they end up putting far too much stress on the glutes and lower back and their squat turns into an impromptu good morning. Keep the bar tracking above the midfoot area, and you will be fine, as long as you don't round your back.
1) Work on calf and hamstring flexibility
2) Do NOT go up on your tiptoes
3) Stretch your hamstrings
4) Do a better job of warming up
5) Stretch your hamstrings.
Your lower back is rounding because your hamstrings are inflexible and your lumbar spine is weak. Maybe only one is true, but for most new trainees, both are true. Your heels came off the ground because you allowed the weight to pull you forward. Again, weak spinal erectors and tight hamstrings are the most frequent culprits.
Sometimes, you simply lose your balance. Until you can correct these issues, don't add weight to the bar. Stretch your hamstrings.
Do this stretch, except keep both legs straight. The lower leg stays flat on the floor with your knee straight and your foot straight up and down (in other words, don't allow your leg to rotate laterally/outward). The other leg also stays straight. This will help "stretch your hips apart" as well as loosen up those banjo-string hammies.
You can also do this stretch
with a towel. Same rules apply, keep your legs straight. Another variation is to do these in a doorway. Your lower leg stays flat on the ground and runs through the doorway. The upper leg is held flat against the door frame.
Another necessary stretch will be to start in a full squat position with your hands flat on the ground about 2 feet in front of you. Straighten your knees while keeping your hands flat on the ground. You should feel a VERY powerful stretch in your hamstrings. Keeping your knees straight, walk your hands inward toward your feet until you are able to touch your palms to the ground without bending your knees.
Question - Should my knees stay in, or should I push them outward as I squat down?
Most people will need to think about forcing their knees to stay outward during the up and down motion of the squat. It almost feels unnatural for the novice trainee to keep his knees tracking along the proper "groove" when the motion is very new. Your knees, technically, should track at the same angle that your toes do. Yes, powerlifters, you keep your legs wide and point your toes forward because this tightens your hips on the way down and up from the hole, but we're not talking about that. Figure 56, pg. 56,
Starting Strength demonstrates this graphically and gives an excellent explanation.
Question - Should I lower the weight for my next squat workout? Today's workout was so hard I thought I was going to give birth.
Squats are INCREDIBLY difficult to perform. They aren't just physically challenging, they are mentally and emotionally challenging. If you perform 3 sets of 5 reps using a weight that is challenging, nearly EVERY REP will be difficult.
As long as you perform all 15 reps (3 sets, 5 reps apiece) with proper technique (i.e. full depth and proper balance), then you SHOULD strain like mad, and next workout, don't lower the weight. Add 10 lbs.
Wait...I thought this whole "3 sets of 5" was easy?!?!?!?!
Question - I did squats for the first time and my legs are insanely sore, I can't even walk normally now, what should I do?
HAHAHAHAA!!!! Welcome to the world of the "newbie waddle", a.k.a. "Potty Flop". Go home and tell Mom that you're a man now. *cackle*
On a serious note, the "newbie waddle", which is the name given to the adjusted gait of a poor novice who trained his squats hard for the first time, is
probably nothing more than DOMS of the thigh and glute area. It is very common, and is not dangerous (although it IS very uncomfortable)
the most dangerous thing about the "newbie waddle" is that you must exercise care while transporting yourself from point A to point B using the method of mobility known as "walking". You must also be careful when sitting down onto a toilet to do your business, else you learn what "Potty Flop" means.
Take special care if you are anywhere near steps. These can truly be hazardous to your health.
You probably didn't injure yourself. If you felt okay, just tired, after your workout, then the next morning, as the day wore on, you began to dread sitting down, and then standing up, then it's Potty Flop syndrome. This is especially insidious because it tends to be far worse "the day after the day after", even moreso than "the day after".
Don't skip your workout, whatever you do. Yes, your legs will hurt like hell, so don't worry about trying to set PRs, but do your 3 sets. On your day off, you might want to do some stationary bike riding or a stepmill/stairclimber to get some blood into the area to help with recovery and to ease the pain.
Question - How come my glutes get sore, but my thighs don't when I squat?
This effect is relatively common, and it can generally be attributed to one of a variety of things.
1) Weak glutes
2) Too much forward lean (inflexible hamstrings and/or a weak lower back are frequently the culprit here)
3) A stance that is too wide
4) Physical structure that simply is not conducive to squatting
Far too many people jump immediately to #4 and decide that they aren't "built for squatting". This is a convenient excuse which makes them feel better about the fact that they are, in reality, just cowardly twats who are afraid to squat. Does this mean that all people who don't squat are cowardly twats?
No, but probably most of them are.
(I keed, I keed!)
As a newbie, you are not qualified to make the determination that #4 is appropriate, so stick with #1, #2, and #3 as the reasons. Stretch your hamstrings, close your stance a bit (just outside of shoulder width or slightly closer) and work them squats!
EDITOR'S NOTE - Calm down. Some people honestly can't squat. Some people have injuries that prevent them from squatting, so don't get all worked up about my statements. They were said in jest. If you honestly got mad at what I said, then don't worry. The corner grocery store probably will have a new stock of feminine wipes so you can get the sand out of your vagina.