Hey guys what happens if I do SS Monday-Friday?
I'm a NEET and do nothing of physical activity but my gym workout
shit. But i started going to gym 7 months ago.
I want to train my squat because I cant ATG properly at this moment.
And today I did deadlift I started with 1pl8 which is awesome. It's a little hard and a guy told me I was doing it good BUT i can't have my shoulders retracted while lifting the bar
What can I do?
Im thinking of staying at my 3 day split routine while doing properly my squats, so...i would squat every day...or mm..dunno
My deadlift is shit and I need to practice it. My squat is not shit but it's paralell and im afraid on fail while trying to up and fall into the ground that happened me recently doing squats
But my gym m8s, the grills asses and my reps....
My suggestion would be do more warmup sets to work on form. Warmup sets being any set <50%. Do them with the same number of reps as your working weight.
Do cardio on your off days if bored. Swimming is the best for me but can get boring. Running and cycling are good because you can listen to podcasts/music. Joining a club for cardio can be great for social gains as well.
You might be able to do it if you're still pretty weak. The more advanced you are, the more impossible it will be.
You could also consider switching to something like Candito's linear, which has the same linear progression protocol, but lets you be in the gym 4-5 times a week.
you're probably going to hurt yourself friend.
Doing SS? Aren't your working sets 5 reps? Tbh the reps aren't important just make sure you have perfect form. Do both the concentric and eccentric part of the warmup reps slowly with control.
For the ATG squats, pause at the bottom of the rep and count to 4.
For deadlifts, if you feel like your shoulders need retracting it's probably due to some thoracic/cervical flexion (upper back leaning forward). Normally this is due to weak spinal erectors. Best way to train them is strict deadlifts and/or hyperextensions. As both are in SS you should be fine.
Thanks man! I will try the wait 4 secs at the bottom
Is it bad if I buttwink when my harmstrings touch my legs? It doesn't look bad bad but it's still a buttwink. Maybe I should open more my legs right? Or is it a weakness in a muscle body?
just switch to the fucking SS
if you're deadlifting 1pl8 after going to the gym 7 months ago, it's laughable
for squats just do them all the way you can and stretch sometimes, before exercises or before you sleep, doesn't matter
and do your fucking warmup sets
I'll ask here
Is it a good idea to mix SS and Foundation One/Two (doing SS-rest day- F - rest day - SS- etc) for even muscle/performance improvement? Is 15days/month too much or too little? I'm also interested in yoga, where do I cram this shit in?
Even most dedicated lifters I know only do it four days a week.
Trust me, I've done SS before. Just stick to 3 days a week, it'll get ya done good. Just keep at it, be consistent, and you'll be golden.