Increasing Core Strength/Stability (Full Version)

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Ak_88 -> Increasing Core Strength/Stability (May 10 2008 17:45:06)

I feel like this may really be limiting my ability to squat at the moment. It's one of the few lifts i've done consistently for my 2 and a bit years of training, although the weight has been very much stagnant for some time now.

My other leg-related lifts are all progressing however this is a sticking point which i think may be down to needing greater core strength.

My routine as it stands is;

Chest/Biceps

Decline DB Bench - 3x8
Incline DB Bench - 3x8
Dips - 3x8
Ez Bar Curl - 3x10
Hammer Curl - 2x10
Concentration Curl - 3x8

Legs/Abs

Squat - 3x8
Leg Press - 3x10
Leg Curl/Extension Superset - 3x12/10
Calf Raises - 4x12-15
Decline crunches - 2x12

Shoulders/Triceps

Power Cleans - 3x4-6
DB Press - 3x8
Machine Press - 3x10
CGBP - 3x10
Dips - 3x8
Rope Pulldowns - 3x12

Back

Deadlift - 4x6
Machine Row - 3x8
Lat Pulldown - 3x8
V-attachment row - 3x8
Face Pulls - 3x10
Rope Crunches - 3x12

Any ideas where i could fit some stuff in to see if it'd aid my squats a bit?

Cheers [:)]


Rob1985 -> RE: Increasing Core Strength/Stability (May 10 2008 17:52:01)

Pullthroughs, good mornings, SLDLs would all be better assistance exercise than your current leg ones - if you want to increase your squat the quickest way is to train in more of a powerlifting style; your routine appears very bodybuilding orientated.

I would add a second day of squats after your deads with lighter weights for either reps or speed.

Core stability doesn't stand out to me as the problem reading your routine.


Ak_88 -> RE: Increasing Core Strength/Stability (May 10 2008 18:01:43)

Thanks Rob, much appreciated [:)]


R3261 -> RE: Increasing Core Strength/Stability (May 10 2008 18:05:37)

addition of lower back work wouldn't be a bad idea

whenever i plateau i simple change up the rep scheme

you could try venturing into the low range

make for a nice change


Ak_88 -> RE: Increasing Core Strength/Stability (May 10 2008 18:08:06)

I think it could be my lower back thats the issue amongst other things, it seems to feel quite worn out after squats moreso than normal.

What sort of stuff should i be looking at - hypers/dorsal raises?


Keyboard Hero -> RE: Increasing Core Strength/Stability (May 10 2008 18:08:43)

nice routine mate

what squat variations have you tried?

box and front squats may help you break the plateau


Ak_88 -> RE: Increasing Core Strength/Stability (May 10 2008 18:11:14)

I tried 5x5 a while back but found it further aggravated my lower back (if i had to place it exactly i'd say medial glutes location), other than that it's generally been between 6's and 10's for the last few months.


R3261 -> RE: Increasing Core Strength/Stability (May 10 2008 18:17:28)


for strength, back extensions

sets of 5-8 with a 2 sec hold at the top of every rep.

for muscular endurance, high reps (15-25) of back extension

quote:

I tried 5x5 a while back but found it further aggravated my lower back (if i had to place it exactly i'd say medial glutes location),


how long for ?

did your lifts improve ?


Ak_88 -> RE: Increasing Core Strength/Stability (May 10 2008 18:20:40)

Yeah - they improved over the course of it but i just found my back was not feeling great for a few days after. Didn't feel like DOMS.


iaink -> RE: Increasing Core Strength/Stability (May 10 2008 18:32:49)

quote:

although the weight has been very much stagnant for some time now.


How long? Seeing as your training is not really a strength program it's not undulay surprising. Secondaly you've probably done very well the last few years and are due a plateau that requires some 'duckin and divin' [:)]

The advice from R3261 and Rob are spot on. As Rob said it's doubtfull its 'core stability'.


Ak_88 -> RE: Increasing Core Strength/Stability (May 10 2008 18:34:31)

If i'm honest i probably haven't squatted more than 110 for 8 in a good 6-8 months i'd guess at.

It's fluctuated a bit as i've tinkered with my training for this and other reasons, but i've just hoped it would go up although it doesn't seem to be the case [:(]


iaink -> RE: Increasing Core Strength/Stability (May 10 2008 18:44:34)

quote:

i've just hoped it would go up although it doesn't seem to be the case


[:D] No unfortunatly 'hoping' for something to happen dosn't allways cut it! Try some different rep ranges as has been suggested and back of to being with.

... and don't worry it only gets worse the longer you've been training! My increase in squat from jan 06-dec 07 0.00kg!


Ak_88 -> RE: Increasing Core Strength/Stability (May 10 2008 18:47:02)

LOL - it's just a bugger really because i love doing it, but all my other lifts have come on nicely in recent months.


R3261 -> RE: Increasing Core Strength/Stability (May 10 2008 18:55:54)

quote:

No unfortunatly 'hoping' for something to happen dosn't allways cut it! Try some different rep ranges as has been suggested and back of to being with.




a stay in the lower range makes for great strength gains

try shifting between 5s, triples, singles

consider starting low. very low

the back pain could easily be a form issue from jumping up too soon

stick to it for a good 6-8 months this time

make up for the discrepancy in training load through extra work on the Leg Press/ Extensions etc if you want although you will still see signficant hypertrophy in the 5 range

quote:


... and don't worry it only gets worse the longer you've been training! My increase in squat from jan 06-dec 07 0.00kg


spot on

strenght gains are going to slow down after a while

fortunately mine haven't slowed down to the extent of iain's yet


Ak_88 -> RE: Increasing Core Strength/Stability (May 10 2008 19:01:21)

Ok - so if i dropped to a lower rep range, using 1's/3's/5's what'd be the best way to structure it? The shooting up from the hole rings true though, possibly bouncing into it as well.

Would 5/3/3/1 be appropriate or would i need more volume?


R3261 -> RE: Increasing Core Strength/Stability (May 10 2008 19:13:38)

stick to the 5s for the time being

start low. don't jump straight to your 5RM from last time. build up to it

when you plateau, go to triples. once again build up

then singles

with 5s you won't need too much assistance work.

with the triples and singles you might want to

of course you could just add weight and pyramid down following the heavier sets


that's how I have approached strength gains in the past

of course iaink might be able to provide a better approach/structure, if he's so willing [;)]



cricket_fire -> RE: Increasing Core Strength/Stability (May 11 2008 1:08:35)

Having not read ANY of the posts (including the original post[;)]), you should do good mornings off pins at the bottom, db side bends, and overhead squats.


orange86 -> RE: Increasing Core Strength/Stability (May 11 2008 9:49:26)

AK, i get pain in my lower back when i use the smith to squat.
best to use olmypic bar


mishima -> RE: Increasing Core Strength/Stability (May 11 2008 9:59:55)

Good posts above.
Make back extensions a regular thing at the end of every training with static hold, then go weighted once you feel strong enough. Squat more often with a weight you feel comfortable with.


Ak_88 -> RE: Increasing Core Strength/Stability (May 11 2008 10:20:38)


quote:

ORIGINAL: orange86

AK, i get pain in my lower back when i use the smith to squat.
best to use olmypic bar


I've never touched the smithy for squats mate [:D]

Thanks for the advice chaps.


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