How to Fix the Squating Woes

by: Robert Mori
Released: February 6th 2013
Released by: MuscleandBrawn

Since the early times of squatting there has been many articles on how to boost your squat. In the past two years I have serached through many articles to fix my squat and to keep me progressing but to no prevaile . In this article I will be writing how you can fix your squat form, and I will also write on how to keep progressing through the "Down" time. I will start with explaining on how you can check depth while working hard and not taking any reps off; then I will go into explaining the "Golden" Squat rule.


I am going to start on fixing the squat form. The first thing to do to fix your Squats are warm up and loosen the hips and glutes, these two areas can cost you three white lights at a meet. Here is a tip on how I was able to loosen up. I started doing swinging kicks for the hips then I would move to glute streching to loosen up the "Bum". By allowing your hips and glutes to loosen up, it will make reaching depth a lot easier later on down the strech. Now on to Squatting, what I did to check my squat depth was use a box. You want to set up a box for below parallel; so when you end up feeling the box on the hamstrings and/or glutes you will be at parallel. You do not want to sit or rest on the box, the box is just there for you to get a feel for depth.

When you feel the box on the hamstrings and glutes you can start to go back up. You tipically want to end up using the box for 3 to 5 months in training, so you will end up getting used to feeling where parallel should be. After 3 to 5 months of using the Box to squat you should then proceed to take the box away and begin squatting to the same feeling of depth. If you are second guessing your self on your depth you should video tape your squats, so then you will know if you make it past parallel.

I recommand using the camera the whole time squatting, because checking squat depth can be difficult at first. For a camera it can be as simple as an Ipod to the new IPRO they have on the market, it really does not matter unless you are releasing youtube videos. This simple tip has been under estimated by all the squat articles out there on the planet. I believe it is the key to sucesse for squat big weight. We all started by using something to check our depth, but you will never see it in any beginner articles/books on how to squat. People have asked me how can I build my squat up, I usually just tell them the Golden Rule of Squatting.

The Golden rule has being around for ever and is the answer to all your squatting problems, and the answer is MORE SQUATS. Can you believe it? all you got to do to fix the squat problem is More squats. There is no complex scheme or system that you can use or find that will build your squat woes up. There are assistance work that you can do to help maintain the progression, but not to rejump start your progression on the squat. In my next article which will be released later in the year, I will write up my Squat routine I used to restart my Squat progress.

Mori’s Monster 2 Day Per Week Squat Program

By: Robert Mori

Released: February 14th 2013

Released by: MuscleandBrawn

When you use this squat cycle, remember that the whole point is to build up your squats. I squatted heavy 2 times a week (Monday and Fridays).This routine is going to force your muscle to grow and your squat to get stronger, while also building somw cardiovascular conditioning into your workouts.

In this routine you are given leeway with the rest between sets, due to the fact that you are using a higher number of reps per set.

In this squat routine there are going to be 3 phases. You will work through each phase before testing for a new one rep max. In Phase I you will be working with 5 sets of 5 reps. Phase II you will be using 5 sets of 3, while in Phase III you will be using 5 singles.After the end of Phase III you will be taking a deload day, then going to test for a 1 rep max. Phase I you want to start with 65-75% Range for the first cycle.

If you’re a 500lb squatter you want to start with 325lbs on the bar for working sets. The first three sets may feel easy, but the last two are going to be the worst to do.

Day 1                              Day 2
Working sets
325×5                          335×5
325×5                          335×5
325×5                          335×5
325×5                          335×5
325×5                          335×5

As you seen above, I only increase the weight by 10lbs per day for Phase I. When you no longer can complete the last two sets of any of the 5 reps, this is when we will start Phase II.

Day 8                    Day 9
Working Sets
385×5                   395×3
385×5                   395×3
385×3                   395×3
385×4                   395×3
385×2                   395×3

In Phase II you will stick with 10lbs increases each day until Phase III. In Phase III you are going to increase by only 5lbs each day. This is going to help build your strength over the next couple weeks till we go test our new One Rep Max.

Day 17             Day 18          Day 22
Working sets
465×3              470×1           490×1
465×3              470×1           490×1
465×3              470×1           490×1
465×1              470×1           490×1
465×1              470×1           490×1

When you no longer can hit all the singles, you want to take a deload day before attempting a Personal Record.

Day 23(Deload day)       day 24
Working sets
225×5                      PR Attempt(10-20lbs)
315×5
405×5

Firstly Congrats on your new PR. If you choose to do a 2nd cycle of the Squat Routine, up the weight by 15-30lbs on the starting weight

IPF close to Olympics

On Monday 12. November, the IPF Secretary General Emanuel Scheiber and representatives from the IOC had a meeting in Lausanne (SUI) regarding the IPF application for IOC recognition.

The IOC representatives were very impressed about the very complete and well done application. They pointed out the improvement since the last application 2006 and the great work in Anti Doping and Media (live streaming, magazine) matters. Another very positive effect is the cooperation with the Special Olympics and the IBSA.

During the meeting the Mr. Wassmer from the IOC described Mr. Scheiber the procedure until the final announcement of the recognition. Mr. Mollard and Mrs. McConnell did ask some details regarding media work, development efforts in the regions, preparations regarding the World Games 2013,...

The conclusion of the meeting was that the IPF has to finalize some additional paperwork but the IPF is on the right way and all participants of the meeting agreed that the IPF is ready for this big step - the IOC 

http://powerlifting-ipf.com/63.html?&no_cache=1&tx_ttnews%5Btt_news%5D=843&tx_ttnews%5BbackPid%5D=2&cHash=ed983da4fa97797795f0167a1368a5f4%3Cbr+%2F%3E

Squatting

When we look at the squat we are going to be discussing the difference between narrow and sumo squats, and high bar vs low bar. I will use two pictures to describe what happens when you do not pass 90 degrees  It is very important to past 90 degrees

.

When going past 90 you are going to be putting full stress on the Quads, in which will build your quads up better then half squats. This will also help you to make depth for a power lifting meet. This is where most people bomb out in meets, because most people do not have a way to train to depth. I use those "boxes" to check depth,  so when it comes to meet day I will know when I pass by the feeling I get in the hips and knees.  You will find it might be harder to make depth on sumo then narrow.
When narrow squatting, you will have a lot of stress on the quads over sumo squatting. When narrow squatting you have to remember you have to go further down in your stance. For Sumo squatting you will need to be flexible at the hips and groin area, so you will need to strech a lot more. when sumo squatting there will be less presser on your knees compared to narrow. When talking about sumo, you will see a lot of people use low bar.
With low bar I found it helps to get the depth when loaded with enough weight on the bar. You will have to be carful when using low bar becuase there is a higher chance of the bar slipping off your back. With High bar squatting you need to find the sweet spot on your delt area. If the bar is to high on the neck, then watch out the next morning because you will have a very stiff neck.This is due part, because most people look up in there squat. When the bar is to high it sits on the traps, which is bad when looking up towards the sky.

View on steriods

Release Date: October 30th 2012
By: Rob Mori
Over the years people have given a bad view on Testosterone  Everyone has a different Opinion on this Subject so I will go and explain in the Article the following;my view and why I do not have a problem with it. I will also describe how it came to service for athletes.
Steroids became in the light during the late 1950's, when the Russian Coach was drunk and exposed there secret on why they were Dominating the Olympics. Since then HGH(Steroids) has been in sports, at one time it was used to make the playing field even, know its used to get ahead of everyone else. When you think about Steroids, you think you will get easy results and you do not have to work so hard; it is far from the truth.
You have to look at it like a protein, it helps with recovery and muscle building. When taking steroids  you will have to work harder and longer to get the same feeling; because it speeds up the rate of recovery and building.  I would say they have it harder in the gym, Some athletes make a living off using steroids.
If we take a look at Body builders, they have to use it to compete with everyone else. Anyone out side of sports is using it for a personal use to compensate for something.. If we were to think of sports using steroids  baseball comes to mine. Why would these guys take steroids  when they are already there and making money? This is a good question, some athletes start to use it near the end of there career to keep going a little bit longer. Are these athletes  bad examples for our kids?
To me personally, you should not judge the people who use steroids. If your a teen and/or young adults you should not use it for any reason. Why the hell are you using steroids when you are 15, you still have a long way to go till your done maturing and growing. If you are not making a living from using the steroids why take it. When people ask me about steroids I usually recommend wait till you accomplish records and titles before using the substance. This is because you have a solid base to start from.  If you are to use it when you are not done maturing you will end up lose all the gains you worked for. I will always be the most open about it, because I know when I compete in power lifting and hopefully body building; that there is always people using.

Training through Injury

Training through Injury
Released: October 28th 2012
While Training through injury most people end up becoming lazy when they are not able to fully lift. Like most lifting athletes I had my share of injury  and I have to say till I learned how to train around it I ended up being lazy.  Before you start training through injury, you have to know what the problem is; and you have to know how to go about it.
After you go get checked out, then you can start the recovery and training around the injury. Your whole body should not suffer because one area is injured. Earlier this year(2012) I put 4 knots into each of my triceps from over working my body.. How I came back from the injury, was restarting over the whole program.
  In September I tore my Meniscus in the left knee and was not able to walk let alone squat or dead lift. That didn't stop me from working out and trying to get back to squats and dead lifting.  I was driven to get back on top for squatting. During the Injury and rehab I was not able to use my legs during bench. Do you think that stopped me? NO!!
Everyone from the trainers to random people kept telling my to take it easy. How can I take it easy when I have to train hard to get a head of the competition I said to the trainers. After two weeks back under the bar I pulled 405 and squatted 275 no problem with no gear. If you are really dedicated you will find a way to train.

Short advice for new lifters

Every Time I enter a forum you always see threads about beginners talking about your work out.  When experience lifters look at these threads or questions, we like to help but after awhile it gets annoying. When asking/choosing a program make sure it is right for you.
When choosing a program as an athlete a simply 5x5 will help you maintain your strength during season. When you make up your own work out and throw 12 exercise in on one day, that is over training. You should start a already build beginner work out that was proven to work; like bill starrs 5x5.