High Bar Squat vs Low Bar Squat

I had no idea that there were so many different kinds of squats until I started actually squatting week in and week out. As I started to take my leg training much more seriously(which I hope is ALL of you these days) I’ve started noticing many different people with many different body types, squatting in many different ways. The “High Bar Squat” position places the bar up higher on the back, on the traps. This position increases axial loading but decreases pressure on the erectors which means that you can ultimately load up the bar and squat heavier.

The “Low Bar Squat” position places the bar lower on the back, typically below the traps which forces you into a forward lean position. It seems to me that this position puts more emphasis on the quads and takes emphasis off the glutes and hamstrings as you can’t go ATG in the low bar position.

I prefer the High bar position even though I don’t like to go ATG much these days because of my blessed glute genetics. The high bar position feels good mobility and as I work a physically demanding blue collar job, it takes much more pressure off the lower back for me

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All data and information provided on this site is for informational purposes only. Articles, videos and other works are allowed to be shared and redistributed in its entirety on any website, blog, ezine, newsletter  just so long as the authors name and website links remain intact and be included with every reproduction. boydavenuefitness.wordpress.com makes no representations as to accuracy, completeness, currentness, suitability, or validity of any information on this site and will not be liable for any errors, omissions, or delays in this information or any losses, injuries, or damages arising from its display or use. The owner of this website does not claim to be an expert. All information is provided on an as-is basis.

8 Pillars of Strength for Grounded Young Men

I’m approaching 30 and by no means was it fast and easy. It was a long, tedious process to becoming the young man that i am now and I am proud of every step i’ve taken to insure i am as grounded and centered as possible. Unfortunately, I didn’t have an older male role model to show me the ropes and guide me to where I am so this post is for young men like myself who read this and need tips on how to become grounded and centered:

1. Strength Training

I quickly realized that physical activity was going to be apart of my life for the long term. Personally, I strength train. Every man should be into some sort of physical activity centered around strength training. Strong body facilitates a strong mind. Forming a relationship with strength training has toned my spirit to such a point that i’ve developed strong boundaries, rarely do I have the patience to let bullshit enter.

2. Formal education along with auto-didactic education

We pay for many different services out of convenience. We pay to have things delivered to us. We pay for our cars to be fixed, lawns to be mowed, etc. I look at college and university education no differently. The university is a one stop for everything education. University teaches how to search for information, how to convey information, how to communicate effectively through different styles of rhetoric, etc; all while offering base knowledge. This is where the auto didactic part comes in, teaching yourself through research outside of the classroom contextualizes everything you learn. You take many different lenses and view the world through them. Fortunately there is a wealth of information out there in many various forms to be taken advantage of.
3. Fashion

You don’t have to be the richest man in the world to look good. There are many different ways to dress for many different occasions. Personally I keep it simple with a pair a slim fit jeans and chuck taylors and a t-shirt in the summer, throw in a few accessories and i’m good to go. Many of you may be a little different and want to go the dandy route and get all fancy which is fine. Stores like H&M and Zara are really good for taking it to the next level.
4. Grooming

Early on in my life I learned to cut my own hair but it wasn’t until I moved into my own place that I bought my own barber clippers and tools to effectively groom myself on a weekly basis without shelling out ridiculous amounts of coin. The barbershops, in my opinion, are overpriced these days and you’re better off learning how to cut your own hair to save you a lot of money in the long run. Go on youtube to learn how to cut and you’re good to go. I’ve avoided spending hundreds of dollars over the past seven years by learning to cut my own hair.

5. Work a blue collar job

One important thing working blue collar has taught me was the value of a dollar. There is no way a smart man is going to waste his hard earned money on foolishness if he thinks back to all the times he bust his ass at a physically, mentally taxing job. Working this kind of job early on in life dictates who, what, where, when, why and how a young man spends his money if he is actually working hard for it.

6. Embrace a spiritual practice

This should be right up there next to strength training. Embrace a spiritual practice that resonates with you if you haven’t gotten one yet. That’s all there is to it. Doesn’t really matter what it is but an anchor in God, Source, the universe whatever you want to call creative force is one of the strongest support systems you will have when things get rough.
7. Develop a sense of humor

This is the single most important aspect of growing into a grounded and centered man. It’s a hard task. It’s going to be rough and doing it WITHOUT a sense of humor is going to leave you bitter and chaffed. Learn how to self amuse yourself. Watch shows that are healthy for your sense of humor and watch how much more manageable life becomes.

8. Cultivate the ability to walk away

The previous 7 points all lead up to and allows for this point to be possible, the ability to walk way. The ability to walk away from people, situations, circumstances, mindsets, etc that threaten your peace of mind is one of the single most valuable aspects you can develop as a man. I put this point last because this is the aspect we develop when we have strong boundaries firmly in place. The previous 7 points allows for these boundaries.

  • How to cultivate the ability to walk away: Some may try to walk away just through sheer will power. It does not work. In order to master this ability, we have to develop strong boundaries by having a strong sense of purpose in life that we put into ACTION. As we get older, moving toward having more past than we do future, the boundaries automatically come up without us having to will it.

Conclusion
These are just 8 of the aspects that has allowed me to develop grounded centeredness throughout my 20’s. I hope this finds you and resonates with you along your journey to becoming the most godly version of yourself.

 

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All data and information provided on this site is for informational purposes only. Articles, videos and other works are allowed to be shared and redistributed in its entirety on any website, blog, ezine, newsletter  just so long as the authors name and website links remain intact and be included with every reproduction. boydavenuefitness.wordpress.com makes no representations as to accuracy, completeness, currentness, suitability, or validity of any information on this site and will not be liable for any errors, omissions, or delays in this information or any losses, injuries, or damages arising from its display or use. The owner of this website does not claim to be an expert. All information is provided on an as-is basis.

Oly Shoes Make Your Squats Weaker

Squatting is an art, so many muscles working in a carefully orchestrated manner in order to deliver consistent tension and power up and down the movement, such a beautiful thing. Those of us who work hard to become strong in this movement pattern, because thats exactly what every session is, a series of movement patterns, cherish every pound we slap on the bar week in and week out. Whether we bodybuild or powerlift, we cherish the gains over time. Then, something interesting happens. We plateau. We can’t seem to get more weight on the bar no matter what we do.

For me personally, when I leveled out at 225×3, and no matter what I did I couldn’t seem to get more weight on the bar, I’ve eaten more, I’ve stretched more, took deload weeks(which made it worse believe it or not) slept more, used a different squat rack, etc, etc, etc; in came Oly shoes! I’ve purchased a pair of Nikes and this was going to take my squat game to a whole other level! I will be squatting three plates on each side in no time! WRONG!

In fact, at the time i acquired them, I’ve gotten weaker. I actually had to take weight off the bar. After a few sessions wearing my new oly shoes, the DOMS in my quads were crazy! And THAT’S when i figured it out. I am a posterior chain dominant type of dude. Deadlifts, backsquats, rowing, anything that has to do with pulling and pushing with glutes and hammies i’ll quickly succeed.

I plateaued initially because of the simple fact that my hamstrings and glutes took me as far as i could go with my backsquat progression without full activation of my quads, because….yeah, believe it or not backsquats works your quads too! oh em gee! When back squatting, exploding out of the hole was never a problem for me, it was that top portion of the squat, locking out at the top of portion of the movement that required hip thrust AND quad push that i was lacking in.

The oly shoes fixed that. How? How could it have fixed that when it in fact made me weaker? Simple, the 0.75″ raise in the heel took emphasis off the glutes and hammies a bit, because there is less distance for the bar to travel and therefore less work my glutes and hams have to do through the bottom portion of the movement, and transfer some or more of the load to the quads at the top portion of the movement. In essence, creating a different, more efficient firing pattern which involves all muscles in the legs and not just primarily glutes and hammies. I know this because before the shoes my glutes and hammies were developing fast than my quads. Now that i have the shoes, and controlling for everything else in my sessions, my quads have grown considerably.

This is all according to my genetics and the structures of my limbs. Not sure if any other people went through this same issue or….thing….or whatever you want to call it. But this is the beauty of beating on any craft day in and day out. You learn problem solving skills that allow you to operate objectively throughout mastery of craft.

 

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All data and information provided on this site is for informational purposes only. Articles, videos and other works are allowed to be shared and redistributed in its entirety on any website, blog, ezine, newsletter  just so long as the authors name and website links remain intact and be included with every reproduction. boydavenuefitness.wordpress.com makes no representations as to accuracy, completeness, currentness, suitability, or validity of any information on this site and will not be liable for any errors, omissions, or delays in this information or any losses, injuries, or damages arising from its display or use. The owner of this website does not claim to be an expert. All information is provided on an as-is basis.

How to attain a well rounded physique

When it comes to building a well-rounded, strong, good looking physique, we cannot go wrong with the basics. We cannot go wrong with: Squats, Deadlifts, Bench Press & the OHP.

Squats, Deadlifts, Benchpress, and overhead presses are literally all you need. These four main movements is what my routine is built around:

Squat: Although the squat is predominantly a leg movement and despite there are many variations of squats, each version builds your whole body. That’s right, a leg movement that builds your whole body. How? When a load is placed on your back(in the case of backsquats) the whole body has to work in tandem to hold it up. As soon as the bar is unracked, a series of isometric contractions are activated in the back, arms, shoulders, core and the legs(that is until the movement starts.) The second most beneficial aspect of doing a compound movement such as the squat, is the intra abdominal pressure that it places on the body. Doing so works the deep muscle tissues and therefore develops inner strength.

Deadlift: By far my favorite movement. This movement works every muscle in the body, from the calves up. This movement taxes the body and the Central Nervous System(CNS) the most. Due to concerns about how the deadlift can harm the lower back it is important to do this movement with proper form, bracing all of the muscles involved(all of them) and taking time learning this movement. This movement builds the physique overall without a doubt.

Bench Press: The worlds favorite movement,this movement builds the chest and anterior delts. Nothing much to say about this movement as it’s a straightforward movement. Lay down, tuck the shoulder blades in, unrack and press. Being that this is probably the most known and therefore the most used movement, people tend to over train the chest to the point of kyphosis, shoulders rolled forward. It’s best to follow up with a rear deltoid movement to balance the shoulders out in this regard.

Standing Overhead Press: This movement primarily builds the shoulder muscles. Other muscles involved include the lats(for bracing), legs, flutes and again the core muscles to keep the body upright and tight. Training this movement is guaranteed to contribute to building an overall, well balanced physique due to the number of muscles involved.

Building a day around each of these movements and working these movements, week in and week out will guarantee a well rounded, strong physique if performed correctly and accompanied by proper rest and nutrition.

Below is a video of “The Big Four,” check it out:

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All data and information provided on this site is for informational purposes only. Articles, videos and other works are allowed to be shared and redistributed in its entirety on any website, blog, ezine, newsletter  just so long as the authors name and website links remain intact and be included with every reproduction. boydavenuefitness.wordpress.com makes no representations as to accuracy, completeness, currentness, suitability, or validity of any information on this site and will not be liable for any errors, omissions, or delays in this information or any losses, injuries, or damages arising from its display or use. The owner of this website does not claim to be an expert. All information is provided on an as-is basis.

Resting the Nervous System

I’ve learned that resting the nervous system is just as, if not more, important than resting the muscles and tendons. If I were to personally rank from most important to least important to rest it would be: Nervous System, tendons and then muscles. We lift the weight with our mind first and grinding mentally, week in and week out our nervous system gets taxed heavily and much more than the rest of our bodies. I’ve noticed my best results came from resting my nervous system via meditation, listening to music, laying in a dark room, etc, just basically dulling the senses in order to recuperate. I was never a big fan of rest because i’ve always felt like there were better things to do than to lay around all day. Now adays i’m seeing the importance in resting in order to get MORE things done. It may seem like a contradiction but it makes a lot of sense when you think about it. When you beat your body and nervous system up without resting properly eventually you lose motivation and start making more mistakes, mistakes lead to injuries and then that means no gym for a very long time. The phrase “haste makes waste” is and understatement in this regard.

 

DISCLAIMER
All data and information provided on this site is for informational purposes only. Articles, videos and other works are allowed to be shared and redistributed in its entirety on any website, blog, ezine, newsletter  just so long as the authors name and website links remain intact and be included with every reproduction. boydavenuefitness.wordpress.com makes no representations as to accuracy, completeness, currentness, suitability, or validity of any information on this site and will not be liable for any errors, omissions, or delays in this information or any losses, injuries, or damages arising from its display or use. The owner of this website does not claim to be an expert. All information is provided on an as-is basis.