Hi I got surgery on my shoulder and therefor havent squated for a wile. So i have dedicated myself to the Leg-press machine....im 16 and im getting a workout thats right about 5 sets of 8 at 630 after warming up.
What im wondering is, what can i do over the next 5 weeks(thats when i can squat again) to help me squat as much as possible so when im back my squat is at least were it was befor (4 sets of 10 at 220)? what excersises can i do without stressing my right shoulder to get my squat up without doing it, and how do my stats on the Leg-press relate to my squat if they do at all?
First and formost--220? Throw 2 wheels on there, quit fartin around with all the garnish.
Second. Don't sweat it or think about it. Anything 'lost' will be back in 2-4 weeks. In fact I would stress to you to come back slower than you can actually lift. Take the full 4 weeks to ease back to where you were pre-injury.
Use this time to do different things. Go for walks. Put time into planning a new workout for when you come back. Shoulders are nothing to mess with. My only advice to you is to go very slowly and ease into everything.
Befor i got orthoscopic surgery to repair my labrum, i was just starting to get into squats and 220 was a throw around number....the day befor surgery i took a 1rm for fun and got 275... a squat being knees bent at a 90degree angle..... ya all iv been doing is Leg-press, glute ham and various single leg things. Is there any way to make the Glute-ham harder without holding weight in my arms because that doesnt really work with the shoulder... Iv tried using one leg at a time, doing super slow reps, fast reps with low splits and its all getting pretty easy...any ideas that dont cost money like a weight vest?
You're doing single leg glut ham raises and it's easy, yet you only squat 275? First off are you actually doing glute ham raises? Are you doing them correctly? If you were you could jack up the back of the machine to make them more difficult.
Leg press, it's not THAT terrible Lunges (walking or static, barbell or dumbbells) Bulgarian split squats Front squats (if the bum shoulder lets ya) Zercher squats Hack squats (bar behind you, start from ground or power rack) Glute-ham raises, like some people said Glute presses on machine Good mornings (if you can) Deadlifts (if you can)
Learn better balance and squat with one hand or no hands.
Don't let anyone rag on the leg press too much, it's great for hypertrophy.
I don't know so much about strength but I'm pretty sure it's helped me add some size. I do them at the end of my leg workouts which normally include very heavy squats and deadlifts or variations of them.
I keep the reps at 10 or above with the weight as heavy as I can do.
get the fuck outta here Zap, keep trolling as you usually do and waste more time.
Hell after surgery, its dangerous to get out of your bed and take a dump. you only do what you can do. Hell, he may not be ready to do anything. do what you can when your ready. Hell start by taking a walk. Then work up to planting heavy weight on your repaired shoulder.
you trolls are useless. Look at the amout of posts you guys have with flames compared to posts with information on a thread topic.
Once again, I repeat myself. do deadlifts if you can. If you cant do that, then do glute/ham raises.
If you can't do that, try leg extensions.
If you can't do that. Try walking.
If you can't do that. Try resting because you are not ready to put hundreds of pounds on your newly repaired shoulders.
I'm gettin' too old for this. for the following post flamer, find me in a chest thread, i'll be there if your trolling me today looking to flame me. I'm done with this one.
instead of asking why your squat is so low I'll answer your question
I could LP 630lbs for 4 reps when I was 185 and could squat 300 ATG for 1 rep,so that's almost a 2:1 ratio
but don't rush back into anything,I've torn my miniscus(sp) 4 times now without gettin the surgery done and they said I'd get arthritis(which i now have in that knee,btw I'm 17)and each time I strain it too much it takes 2-6 days for me to walk good again.So heal up nice and good before you start lifting again
Being a pitcher and having had shoulder problems the best thing is to let it rest and work back into using that shoulder again. Also I would not do anything that would involve pressure on your shoulders. I found the only way to get your squat up is to squat so let that shoulder heal. If your doctors gave you shoulder exercises thats all I would do for that shoulder.