to be honest, no i havent. ive tried squats last summer and it just felt so weird and the bar hurt my neck and i never tried them again. r u supposed to rest the bar on ur back or do u hold it up slightly above?
squats and deadlifts
- Thread starter workoutclown
- Start date
is that a beginner program?
For squats, its suppose to be on your upper back, retract your shoulderblades, push the chest forward, and keep ur hands on the bar as close to your neck as possible (as narrow grip as is comfortable) it should create a nice little shelf for you to put your weight on, just experiment with that. also, you should look up articles on how to squat and deadlift, doing them wrong is not good for you.
For squats, its suppose to be on your upper back, retract your shoulderblades, push the chest forward, and keep ur hands on the bar as close to your neck as possible (as narrow grip as is comfortable) it should create a nice little shelf for you to put your weight on, just experiment with that. also, you should look up articles on how to squat and deadlift, doing them wrong is not good for you.
yes when you lift a weight protein synthesis (muscle growth) starts and last between 36hr to 48hrs so if you train each bodypart every 48hrs you will keep protein synthesis going.workoutclown said:
if you only train 1 bodypart a week it will grow for 48hrs then return to baseline for the other 5 days.
try this workout your bis and tris will get a good workout from the compound movements.
deadlift
bench-press
pulldow or chins
dips
bentover rows or low pulley rows
military press
squats
EAT
do that 3 times a week m,w,f,
do 2 sets of 15s for 3wks
increase weight
do 3 sets of 10s for 3wks
increase weight
do 4 or 5 sets of 5s for 3wks
drop the weight right down for a wk (deload)
and start again.
