The key to activating your glutes is to make depth (parallel, minimally).
I’m not sure if you have a depth issue but quad utilization is more dependent on width then depth.
Fantastic. I know you ain’t bitchin because that’s the precise symptoms. IT Bands are fatigued when you:
- Make depth
- Go heavy
- Abuse your knees by not varying width
Myofasical release doesn’t do sh!t either. Getting them checked out at professionals just make you a pig ready for the slaughter.
- Vary your squat stance
- Experiment with partial overloads
- Run (1 to 2KM thrice a week)
- Do some SMFR
- Sleep without air-conditioning
Those are activation exercises. IT bands cannot be activated through stretching or dynamic warm-ups, they are only called into action when the patellar tendon is used in frames of motion when it is crossing the patellofemoral joint. (i.e running and jumping).
To relieve them you mean, do cross-legged stretches and foam-rolling.
The rigor of the descent is contingent on
- lower back strength (not the arching of the back but rather the strength of the core, has it been overworked not HOW strong is it — it always feels easier when it’s the first squat session)
- upper-body strength (in unracking the weight and thereafter stabilizing it)
Trying doing +60KG partials for fixed reps and sets for 3 weeks and backing off for a week. Then retry your old weights. Should feel pretty groovy.
That’s because you value it as a primary exercise so your goal is to tackle that weight as a highlight of your workout.
When you subjugate it as a secondary exercise in favour of something harder, it will become easier trust me.
It has to do with CNS, dopamine levels and physical health too. Always program in such a way that you have sufficient rest before the PBs. Don’t just go 5/3/1, go by feeling.
A 5 should be harder than a one.
3 should be your favourites.
Meaning before your workouts, you should already understand how heavy a weight should feel. Absolute blank state of mind is death. Never let your workouts master you, I expect you to command each rep like it’s yours.