Just watch the first video I posted from squat university. He provides some home tests to see whether you have deep or shallow hip sockets.How would I know if I have shallow hip sockets?
Vertical shin angle is so important because it allows you to sit back, which is why conjugate must train it with the box squat. I don't have that issue because my tibia is almost as long as my femur, so I naturally sit back on my squat.Be careful about the fads on the internet.
Do you have knee pain now?
Are you squating with a vertical shin angle now or with your toes forward?
I would squat to parallel depth with the crease of your hip below the top of your knee and drive on.
Its really more about you heel/ankle and foot mobility and form.
I got a lot strong and no more knee pain by squating with a more vertical shin.
Exactly.Vertical shin angle is so important because it allows you to sit back, which is why conjugate must train it with the box squat. I don't have that issue because my tibia is almost as long as my femur, so I naturally sit back on my squat.
No. I wouldn't worry about the kidneys. Most kidney issues associated with high pro diets are a result of blood pressure being high due to other factors such as dehydration and diuretics used in bodybuilding.I worry about getting too much protein, given my preferred diet, and right now I can't go to the gym. Is protein being hard on the kidneys a real thing?
Protein powders are pretty cheap, though I prefer to get nutrition from food when possible. Still, when I was going to the gym I'd take collagen before hand and whey after (I'd buy it pure from bulksupplements.com, but before that I'd get a vanilla powder that was pretty tasty actually). Cottage cheese is a pretty good source of slow-digesting protein, and it's easy (in my experience) to eat lots.
The only way to know for sure is to try eating different amounts. There is some research to suggest you only need about half a gram of protein for every pound of bodyweight to make maximum gains, but there is also a mountain of anecdotal evidence showing that everyone who has gotten strong has consumed an ungodly amount of meat.Man what happened to all the gainz threads....
A smidge off topic but.... I am finding it hard to get the recommended protein I should be getting to keep getting these gainz. I am about two months back into the gym since a hiatus during the lockdowns/scamdemic and I am already seeing results with 4 days a week in the gym doing a push/pull/basketball/push/pull routine (I know legs are coming) but I have only been getting around 100 grams of protein a day... I am 6'1 190lbs. Ideally I should be getting a lot more then 100grams of protein.
I wonder how much gainz I left on the table cause I am not getting ample protein.
There's only one study I'm aware of that's found a link between protein intake and kidney function. And that one only found high protein diets hurt the kidney function of women over 60 who already had kidney problems.I worry about getting too much protein, given my preferred diet, and right now I can't go to the gym. Is protein being hard on the kidneys a real thing?
What is conjugate method? I just do P-P-L split. Which helps me get in sufficient volume without overtraining.Howdy fellow Meatheads.
There is a separate thread about lifting weights called "The Lifter's Lounge"... but I haven't seen anything explicitly for Powerlifting. I think this would be a good place to discuss methods/programming/ equipment/ brands/ and general discussion about the sport as well as any progress people make and the way they accomplished PR's.
I rediscovered powerlifting after getting out of the Marines and having had several injuries post service. After getting out I had done a lot of cardio and basic barbell exercises but never put any focus in powerlifting. I also had several herniated discs and back pain so bad I had a hard time bending over and tying my shoes, but would try and find a way to get through whatever workouts I could. I had a gym membership along with some Iron Master adjustable dumbbells' (up to 75 lbs), a power rack and bar and 275 lbs in bumper plates in the garage. After watching Westside vs the World and having wasted a shitload of money on chiropractor I bit the bullet and got a reverse hyper extension machine. That thing changed my life. I now have almost no back pain.
Then Covid hysteria gym closing happened and I was glad I had the rack and reverse hyper machine in my garage. Now I have a full power rack, Spud pully system, a power bar, safety squat bar (elite fts SSB Yoke bar is the best thing I have spent my money on for keeping shoulders healthy) a American Gridiron Cambered bar (great for chest and triceps specialization, also Seal Rows) a front squat harness, a sled, and assorted weights in bands/chains. Pretty much exclusively buy from Elite FTS since they dont do any BLM bullshit and their owner shares more knowledge than anyone in the business for FREE.
I am currently running the Conjugate Method, and after rehabbing my back and starting back over at an empty bar, I have gotten my deadlift back up to 495, Squats back to 475, and Bench back up to 315. (I am 5'6'' 220 lbs) This is by no means an elite total, but well ahead of a lot of the gym rats but I am pretty happy considering a year ago I was in a lot of pain and now pain free.
Conjugate combines multiple rep ranges and methods (Maximal Effort or ME, Dynamic Effort on DE, and Repetition Method) and GPP (General Physical Preparedness)What is conjugate method? I just do P-P-L split. Which helps me get in sufficient volume without overtraining.
That's an impressive lift.Bobby Thompson just hit the American log lift record.
He's one of the guys that never hits his max rep in the gym . Scroll to 36:38 of this video where he discusses his training philosophy and how he avoids getting hurt.
Seal rows are great but I'm not sure that I totally agree with the premise. They're an isolation exercises but not a substitute for BO rows. Your advice is not inline with a lot of the high class powerlifters, many of whom perform bent over rows for multiple sets and reps (or even timed sets)For those of you doing heavy squats and deadlifts and mainly training as a strength athlete rather than a bodybuilder, I would recommend not doing barbell rows free standing, but rather in a rack underneath a bench where you lay down and row up. Sometimes they are called prone rows, other times just bench-assisted rows, but what you are doing is not overstressing your lower back muscles, and doing all the accessory lifts to the big 4 (bench, squat, deadlift, and standing overhead press) will wear on your lower back. If you want to maximize strength on your squats and deadlifts without risking pulling your back or hurting a disc (if you're doing above 405 for reps and going higher, this is you), then do these rows as your primary back accessory movement.
Here are a couple videos of examples, these are not the best but I thought I would include several to see how different guys do it.
this one here is the best representation using the squat boxes to increase the height: