Bodybuilding.net - Bodybuilding Forum

No, if your knees are actually bothering you then you don't want to keep just powering through on the squats. I would recommend either what I said IF it is comfortable..which is just messing around and adding some reps to the 3 by 5 set for a bit until and IF the knee feels better and meanwhile put in the pullthroughs because they should be OK I think as far as the knee.

Another option is to go to box squats for a bit because provided they are done right they are easier on the knees.

And there is always the option of dropping the squat for something else for a bit.

You know, I'm sure Rip would say do this little tweak or that tweak and then work the ass end off your knees until they miraculously adapt, lol. But ain't nobody gonna be coming around giving your free rehab services when things go south so you have to do what is comfortable for you.

I certainly would also recommend doing some appropriate stretches if you aren't already doing them. For example ITB. And some foam rolling. Lots of guys around here can give you the hook up on that.

All this sounds complicated but it's really not. Let pain be your guide but I'm sure this is just a normal "growing" pain you'll have to work around.

__________________

To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.



To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.
or
To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.


If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.

On the bench press I would right off the bat recommend going to dumbells for a bit so that you can take a neutral grip. I.E. a sort of natural grip.

You can switch to any row you like and one arm rows are a very good idea.

The idea of a row is not to work the lower back really so the idea that the lower back should be holding you back in a row is silly. So hell yeah switch it if you want. You've got other stuff that is going to work the lower back. Rows are for the mid and upper back.

Beyond that I always recommend the basic scapular moves..first. And then later some rotator cuff (external) stuff may be in order. You also should be stretching your pecs and lats after working those areas.

I don't know where the pain in your shoulder is and again, a video so i can see you bench would help. But without knowing specifics there is only general, sort of "universal" things I can say. That is things that "won't hurt" and may help.

For the shoulder always check the mobility of the opposite hip and ankle. You unilateral discrepency there and it may be related to shoulder issues.

Check out the end parts of the injuries thread for some articles and such on shoulder health.

Oh btw..check rom on the shoulders. If you see a big difference between one and the other that will point to a need for some specific stretching. Reach behind your neck and try to touch the opposite scapula. On both sides. The idea is you should be able to do that. If one is much less rom than the other there you go.

Then reach around behind your lower back and try to touch the oppostie scapula. Same deal.

If you see discrepencies or rom just sucks than some gentle exernal rotator and internal rotator stretches may be in order.

Plus stretching the pecs and lats is strething the large internal rotators and they often get tight and over powerful compared to the small external rotators.

I'll put in a bunch of links later to help.

P.S. it doesn't really look like you are doing the mobility warmups and they may fix a lot of problems both present ones and potential ones. So if you're not doing that which has been recommended by me and others, and then you get pain, I gotta say...it'd be much easier if you'd do it

Well, it's just the one knee, which is a bit odd..

I'll start doing those one legged split squats (Romanian?), and that other one you linked..

I haven't been stretching at all, besides for the w/u sets..

Will have to do that, looks like..

I'll do some google searching re: foam rolling, and ITB..

I'll go to dumbells on the bench, thanks..

See if that will even things out a bit (Less ROM in the R side, looks like, from the indicators you mention).

I though stretching before lifting took away some of your strength? Or do you just do the stretching AFTER?

For the leg excersizes as well (stretch after? Before? both?).

The pain in the shoulder is in the rotator cuff area, I think.. It's definitely underneath the muscle, between the front and middle delt..

On a related note (?), my wife is always saying I have my right shoulder always higher or lower than the left..

Dunno what to do about that.. It's certainly subconscious..

Who would I see about that? Physical therapist, chiropractor?

I'll do another set of videos ASAP..

Thanks for the feedback!

Warmup before lifting, stretch after lifting.

I try to stretch after my workouts. I typically stretch my chest and lats on leg day during my workout, but after squats. And I stretch my hammies and quads on my push day. That's a random idea for you. If you're not going to be working or relying heavily on a muscle during a workout, then that's something for you to do while waiting between sets. If you're squatting, then pressing, then doing pull ups, then you can get away with stretching your hamstrings and quads later in the workout. Stretching after the workout is very important, so don't only do it on off days.

__________________

To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.

i sent you something on foam rolling.

Gotcha, thanks fellas..

Guess I should have been doing them from the get-go..

Good thing I'm still a fly weight..

Not odd at all.

I didn't know you had dropped the split squats. The reason I had recommended them was to avoid some of these typical knee problems.

Yes, warmup before you lift "stretch" after. But remember when we first got into this and I made a point of saying mobility work and "stretching" are two different things. That's why.

When we say stretching we are by default mostly talking about passive are static stretching. And yes, for the most part you do not want to do static stretches pre workout especially for the prime movers.

You can do dynamic stretching before though.

But the mobility warmups are DYNAMIC mobility warmups. They will aid your strength, balance, and over all good mojo .

There are components of some of the dynamic mobility movements that have some static stretching in them, for short durations but these are stretches for muscles that typically can use some static stretching before hand. Like for instance...hip flexors.

Or..another example would be if you had chronically tight pecs. It would be appropriate to stretch you pecs before rows in that case in order to aid rom in rowing. But if you plan on pressing again that day, you wouldn't want to.

So I am talking mobility warmups BEFORE workouts.. for the most part. And some static stretching after for those chroncially tight muscles. There may come a time that all you really need is the dynamic warmups and just the statics once in a while.

For the mobility moves we couldn't have made it easier for people. Look in the stretching and flexibility article for a whole bunch of videos that Pity posted..and these are ones we know are "the good stuff" that the pro's use. And i would highly recommend reading that whole article and all the rest to learn about all these different types of flexibiltiy versus mobility, etc...

Foam rolling can be done before dynamic mobiltiy work. It can also be done after workouts. Or any other time. You can foam roll a problem area in the middle of a workout. Which I often do.

Right shoulder lower than the left and it's the right shoulder with the problem?

Feeling it in both legs, now.. LOL

No, I do them in my B workouts.

I just meant I'd go to the one where the rear leg is raised..

Isn't that the one you meant?

I dunno which it is for sure, actually.. I'll have to ask her...

But I'm pretty sure the left shoulder is the one that's up..

I'm probably over-compensating for something.. I dunno..

Something out of alignment? Too tight? Inflamed?

Who would be the person to best assess this?