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Thread: Movements for Mass and Strength...

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    V.I.P. SisterSteel's Avatar
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    Movements for Mass and Strength...

    I forget that sometimes the movements I'm talking about are forgein to many of you. They're not considered the norm or movements you'll see many times in a commercial gym but that doesn't mean that everyone can't benefit from them so I'll add lifts to this thread as well as post vids I find on youtube that shows how to perform them.

    So let's get started and I think I'll start with lifts for training Legs:

    Paused Back Squat:
    This lift is a back squat with an added pause in the hole. Performing a pause takes the stretch reflex out of the lift and also helps you find the best position to be in while performing a back squat. Typically the lifter would pause for 3 - 5 seconds in the bottom position.

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    Re: Movements for Mass and Strength...

    Anderson Squats aka Bottom Up Squats
    This can be performed with the front squat or the back squat. In fact many Olympic weightlifters perform this lift with the front squat. You perform this lift by starting in the bottom position and than squatting the weight up. When you lower the weight back down it should be completely deloaded off your body. Again this movement is taking the stretch reflex out of the movement. I personally feel this lift is harder to perform than a paused squat.
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    Re: Movements for Mass and Strength...

    Reverse Band Squats:
    This lift does a couple of things. It allows you to overload the CNS since the band makes it possible for you to squat more than you would usually be allowed to. It also forces the lifter to work on speed since the amount of force isn't constant to finish the lift. One thing I also really like is that this lift ie performed with the full ROM.

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    Re: Movements for Mass and Strength...

    Snatch Grip RDL:
    This is a variation of RDL. You position your hands fairly close to the collars. If you're tall like 6' or more you hands should be all the way out to the collars. This hand position will really help increase the ROM and therefore keep the muscles under tension for a longer period of time. This works more thna just the hams/glutes/low back. You'll feel it in your upper back and even in your lats. Give them a try sometime. I suggest you wear straps so you can focus on performing the lift.

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    Senior Member zedhed's Avatar
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    Re: Movements for Mass and Strength...

    Nice posting suga, Plz keep it going as this is all very beneficial to me at least.
    "Any man who thinks he can be happy and prosperous by letting the Government take care of him, better take a closer look at the American Indian."
    Henry Ford

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    Re: Movements for Mass and Strength...

    Some Movements for the Shoulders.......We'll start off with one of my favorites the Z-Press. Famous strongman Big Z invented this variation of a overhead press.

    Z-Press:
    You begin this movement sittin on the floor with your legs straight out in front of you. You don't have any back support when you perform this movement so it not only works your shoulders and triceps, it also works your abs and lower back to keep yourself stabilized throughout the movement. You unrack the weight and press it over head. Don't forget to get your head through as you lift the bar up and over your head.

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    Re: Movements for Mass and Strength...

    Push Press:
    This is a standing overhead press that utilizes a bit of leg drive. This allows the lifter to press more than they would be able to with a standing strict press. If the lifter times the leg drive it can add significant amount of weight to the lift.

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    Re: Movements for Mass and Strength...

    Great info Sistersteel!

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    Re: Movements for Mass and Strength...

    Klokov Press:
    This shoulder press is NOT for those with poor shoulder flexibility. It's basically a behind the neck standing barbell press with a very wide grip (use a snatch grip). You stand with the bar on your back, bring your elbows forward (keeping them inline with your body), and you press the weight up and overhead. You want to try to pull the bar apart while you press it overhead. Than you lower it back to it's resting position. Be sure to USE VERY light weight for this movement.

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    Re: Movements for Mass and Strength...

    Great thread SS!

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