When doing deadlifts and squats, the synthesis of anabolic hormones for muscle growth is activated. Learn how to build a shock training program. Experienced athletes understand how important basic exercises are for weight gain. These include deadlifts and squats. Novice athletes very often ignore them and prefer to work on simulators. However, it is the basic exercises that provide the opportunity to lay an excellent foundation for your future progress.
When performing these exercises, a large number of muscles are involved in the work, which is very important for the harmonious development of the body. Today we will talk about the secrets of deadlifts and squats, as well as the method of shock training.
Squat Secrets
If you master the technique of this exercise, you can become the owner of a powerful lower body. Squats also actively develop the lower back. This exercise is useful not only for men, but also girls with its help will be able to make their buttocks even more attractive.
When performing the movement, it is very important that the load falls on the heels. If you do not follow this recommendation, you will injure your knee joints. Make sure your heels are firmly on the ground as you move up. Very often you can find information that squats can cause damage to the back. This is certainly true, but only if your hamstrings are very tight. To avoid this, you need to stretch them.
You should remember that by changing the location of the sports equipment, you can shift the emphasis of the load on different muscles. If the bar is on the trapeziums, then the quadriceps are maximally involved in the work, but at the same time the load on the spinal column increases. If you put the barbell on the back of the deltas, then the load will be evenly distributed among all the main muscles. Also, in this case, the spine will be much less loaded.
Squat technique
Stand straight with your feet about shoulder-width apart and your toes slightly apart. When the sports equipment is on your shoulders, you should bend a little in the lower back. In this case, the back should be flat. Remember that rounding your back runs the risk of injury.
Begin downward movement and spread the knee joints. At the lowest point of the trajectory, they should be spread wide. You should also keep them divorced when moving up. If at the time of the start your knee joints begin to come together, then it is better to reduce the working weight so as not to overload them.
Deadlift Secrets
This movement should be constantly present in your training program. Also remember that doing it takes a tremendous amount of energy and is best done once a week or even two. Today, athletes use two types of deadlift - classical and sumo. The main difference between the two is the placement of the hands on the bar. In the classic version, you need to hold the sports equipment behind your knees, and when using sumo style - inside the knee joints. It should be said that the classic deadlift loads the spinal column more than sumo. One of the most important things to consider when doing the deadlift is squat depth. To understand it, you need to take hold of the projectile and raise it a little so that tension appears in your hands. After that, straighten or you can say arch your back. This is the position you must hold when performing the exercise. After that, start dropping down until your forearms touch your knee joints. If they are further than the forearms, then you have sunk very deep. Begin to master the exercise with an empty bar until you can do about 15 repetitions correctly. Only then can you begin to increase the weight of the projectile.
How to use shock training technique in bodybuilding?
To begin with, it is customary to call shock training a short-term use of huge loads using the contrast method. For example, you most often do a lot of repetitions, but the working weight is relatively small. For shock training, you need to use the maximum or better submaximal weight and perform a maximum of six repetitions with it.
This technique should be used no more than 14 days, since the body will experience tremendous stress and it will take a long time for it to recover. It is also very important to carefully consider the training scheme that allows you to gain maximum intensity with a lot of weight.
This can be achieved by combining four exercises into one series, between which there will be no pause. For example, in relation to leg training, this can be leg extension, squat, leg press and a variation of squat with a bar located under the heels. Perform about five of these series during the lesson.
It is very important to remember to warm up. The load is going to be huge and you need to warm up the ligamentous-articular apparatus qualitatively. If we continue talking about the series of movements proposed above, then as a warm-up, you can perform three sets of leg extension, 45 repetitions in each. Do not think about your working weight at this point, as the main task is to warm up the knee joints.
After that, start performing the same movement, but already in working approaches. Perform classic squats on your own, but when you get to exercise using a bar, you need a friend. Its job is to support you on the elbow joints (never on the bar!). Try to do about half of the repetitions yourself, and a friend will help you do the rest.
In the following series, you can slightly reduce the weight, because your muscles have done a great job, and it will be difficult to cope with the previous weight. You must complete all of the reps you plan to do, so a little weight loss will be required. Do a maximum of two such sessions during the month. It is the load contrast that plays a key role here. If shock training becomes frequent, then it will cease to be shock.
For more information on shock training for squats and deadlifts, see this video:
