raised heel squats...

[teen1216]

i dont know what u mean by posterior chain, do you want my current routine?

She means your lower back, glutes, and hamstrings. Your posterior (back) kinetic chain.

 

[gymtime]

LOL...that was really bad.

Oak - the posterior chain is basically all the muscles running from your lower back down to your hams.

Also, don't raise your heels. Like Rich said, it's extremely hard on the knees and won't help your hip problem at all.

 

[spatts]

Power comes from the back of your body. Quads, chest, bis...all show and no go.

Rear delts, back, glutes, hips, hams, calves....the entire core. This all has to be strong and stable for power and chaos recovery. I asked what you are currently going to make your hips and core stronger, because it's not uncommon for them to be outpowered by the legs, especially if you are squatting with your quads instead of your hamstrings.

 

[TheOak84]

ok, well ill give you my routine...

chest and tirs

back and bis
barbell rows
deadlifts - 5,3,1 or 5x5
pullups

delts

legs
squats - 5,3,1 or 5x5
legpress - 3-4x8-10
legext - 4x12-15
ham curl - 4x12

chest/tirs or back/bis

i do a 10 min ab work out before i do deadlifts or squats.

what can i do to make my hips stronger..

 

[spatts]

Deadlifts, pull throughs, kneeling squats, zercher squats, good mornings, proper squats...

Do you have a video of your squats? How much are you squatting and for how many reps?

 

[TheOak84]

Power comes from the back of your body. Quads, chest, bis...all show and no go.

Rear delts, back, glutes, hips, hams, calves....the entire core. This all has to be strong and stable for power and chaos recovery. I asked what you are currently going to make your hips and core stronger, because it's not uncommon for them to be outpowered by the legs, especially if you are squatting with your quads instead of your hamstrings.

i hit the rack remember... that hurt my hip combined with the new DEEP squats.

 

[TheOak84]

Deadlifts, pull throughs, kneeling squats, zercher squats, good mornings, proper squats...

Do you have a video of your squats? How much are you squatting and for how many reps?

i dont have a camera.

this is my warm up and lift routine.. these are all taken to the pocket

progressive warm up

135x15
185x10-12
225x8-10

heavy lifts

275x5
315x3
335-365x1

all deep.. but brb i have to eat....dont anyone leave now..ya hear....

 

[spatts]

Heehee...food calls!

Well, my advice to you will depend greatly on your current goal. If you're trying to mass up and get strong, that's one thing. If you want to actually compete in powerlifting, you may want to try different accessory movements and also incorporate some speed work.

 

[TheOak84]

i dont wanna compete at all, just wanna get over my injury..

my goal is to get up to 200 pounds with 10%BF in the next 5 years or less.. im all about the mass...

im coming along good..i jsut hate when i cant work out..

my goal is to just go in the gym and be the stongest guy there..
either age or weight wise...

so what if i lay off squats and deadlift twice a week?

i think that would help my hips alot?

 

[spatts]

Could be overtrained in the wrong plane, and underworked in the right plane.

On the BB side, I'm a big advocate of 5x5. NS posted a GREAT new sticky on it.

I'd really have to see your squat to tell you more.