Help with my weak squat..and q. on hypertrophy

[Alpha Moth]

So, I went to the gym the other day with a guy to see if he could see if I was doing wrong, and he said my ass kinda wiggles a bit just when I get on / below parallel... What would be my main problem? Hip flexors, hamstring weakness or lack of flexibility? What can I do to fix this? because still I feel like I am going nowhere with my squats and i struggle every time, even with just 80kg my knees want to collapse inwards.

And reading the The advice on this forum is shit thread, I was just wondering what some good hypertrophy programs are, without focusing on getting super strong, just aesthetics.. Would one still need to be able to lift a decent amount of weight before anything occurs, or already have a certain amount of strength before just going with hypertrophy? I know hypertrophy only occurs when the weight is increased anyway.. I don't care so much about getting stronger, just looking better, e.g. bigger looking muscles. I was thinking something along these lines:
Day One
Bench Presses or Dips, 10-15 reps

Bent-Over Rows, 10-15 reps

Squats, 15-20 reps


Day Two
Military Press, 10-15 reps

Pullups, 10-15 reps

Deadlifts, 10-15 reps

with 2-3 sets or so of each, whatever feels right.

doing that 2-3 times a week, with 1 or 2 rosstraining style conditioning for fat loss.

I'm 72kg at 178cm or so, I'd like to get decent looking with little fat before summer really starts, would eating a little less to get rid of that fat be a problem with trying to go with hypertrophy? I probably range around 2,000-2,500 calories per day.

[Chris H Laing]

And reading the The advice on this forum is shit thread, I was just wondering what some good hypertrophy programs are

You read that all the advice in this forum is shit, so you decided to ask a question...makes sense to me.

[Honken]

And reading the The advice on this forum is shit thread, I was just wondering what some good hypertrophy programs are

This is a tricking forum, there's a reason why people always answer "squats and deads".

Would one still need to be able to lift a decent amount of weight before anything occurs, or already have a certain amount of strength before just going with hypertrophy?

As a beginner you'll gain some mass from just lifting in general. Further along the line though you will need to lift big numbers to continue gaining.

would eating a little less to get rid of that fat be a problem with trying to go with hypertrophy?

Yes. Muscle needs calorie excess to grow so if you're not eating enough you won't gain anything (beginner gains excluded). You weigh 72kg/178cm, I think you'd be better of staying your weight and just lifting and running like a madman, but that's my oppinion.

[Alpha Moth]

Ya, I've lifted and done conditioning for a few weeks now, weight has stayed the same pretty much so far, and fat has gone down too, well looks like it, at least.

[Honken]

It is tempting to lose fat at first, but in the end it's usually best to gain or keep your weight for a few months to get a stable base before starting to 'cut down'. The program looks good, personally I'd lower the numbers for the deadlift mostly because form detoriates fast (injury risk increases) and to train your nervous system (which is always good). Shoot for 4-6 reps.

Good luck! :smile:

[Alpha Moth]

Any more advice I can get?

Also, I have some FUCKED up shin splints and they hurt like hell. Like a few days later they won't hurt, but after a few hours tricking they are sore again. Is it ok to do leg training with weights with shin splin? I want to get rid of them, I was thinking a few weeks rest, then starting off with 5 minute jog each day on grass barefoot, and increasing it over time or something, as well as dick hartzels exercises, but is it ok to do squats and these things while they're resting?

[Caveman]

Shin splints should be fine with weightlifting, but you are going to have to stop tricking etc to get them to heal, I had them this year and had to stop sports entirely whilst they healed, unfortunately just taking a week off etc isn't enough to get them to heal.

[Phil D]

if you havnt been training long then start doing some high volume stuff 15-20 reps 3-4 sets for a month of so, as chances are you cant lift enough weight for any significant muscular fatigue so you should be able to handle high volumes. Concentrate on correct technique for each lift, as once your body has layed down the motor patterns and you have the 'muscle memory' for your technique on each lift its always much harder to change.

[Felipe]

Ok, listen to me.
I went from a 50kg to a 88kg ass to grass in 4 month
(I'm 174cm at 63 kg),
using 5x5 (and I'm still improving).
I think it's quite a good improvement.

To fix your squat, read this
http://startingstrength.wikia.com/wiki/FAQ#The_Squat
and read the rest, it's VERY good.

Your program looks solid, but you need to lower the number of reps. 8-12 is good enough to develop hypertrophy.

I suggest you to change your ideas and training for strength, because strength in the main lifts means that your body is balanced, aesthetics will follow.

Then follow this simple rules
1) Train HARD. Eat GOOD. Sleep WELL. Repeat.
-This is 80% of your improvement, now the other 20%:
2) Your form MUST be perfect.
3) LISTEN TO YOUR BODY. If something goes wrong with your knees even after correction, than stop using that weight. Decrease and start again.
4) when you skip a day of training use the same weight.

[Ashtar]

Inversion table, the cure to shin splints? Only testing will tell (or cripple)

[Rahf]

"A few hours tricking" regarding the shin splints. No wonder people get injured with the high impact that tricking has, nobody seems to work out that a tired body is more prone to injuries. Keep the sessions short.