Need helping doing squats

[Argo]

Particularly, I'm wondering how long does it take to build up enough numbness around the neck muscles to support the bar.

I recently switched from using the machine to using the bar and I'm having lots of trouble. For starters, I can't squat as much anymore. I used to be able to squat around 450 lbs, but now I can barely do 315 because of how much pain it causes on my neck. And yes, I do use the padding.

Futhermore, because I try to over compensate I almost injured my knee the other day. Any advice on how properly position the bar on the shoulder to cause the least amount of pain?

 

[kinev]

First, you won't be able to lift as much doing real squats. smith machine =/ squats.

padding doesn't usually help me. Ask your gym if they have a "Manta Ray". That's what I use and it really helps with squats. I still get bruises on my shoulders the day after leg day, but they don't hurt.

 

[Xylitol]

Use less weights

 

[Argo]

Originally posted by: Xylitol
Use less weights

Problems is that I don't feel like I"m getting the same kind of work out with the bar. I feel it in my shoulders, my back and my knees but not in my legs.

 

[Coquito]

Originally posted by: Argo
Futhermore, because I try to over compensate I almost injured my knee the other day. Any advice on how properly position the bar on the shoulder to cause the least amount of pain?

Don't work out until you heal or treat your injuries. It'll only get worse.

 

[iwantanewcomputer]

Originally posted by: Xylitol
Use less weights

how does this work? in standing squats legs don't move AFAIK, or do I just not know what leg weights are?

 

[olds]

Originally posted by: iwantanewcomputer

Originally posted by: Xylitol
Use less weights

how does this work? in standing squats legs don't move AFAIK, or do I just not know what leg weights are?

Who mentioned leg weights?

 

[DVad3r]

You do less weight because you actually have to keep balance with the bar working tons of other stabilizer muscles that have never been touched before. Your doing really high weight as well, that's not a bad thing, but you might want to make sure you have proper form when doing it, because it's not about how much weight you push, it's how you push it that gets you results.

The bar is not supposed to be on your neck either, it's supposd to be a bit lower actually in between your traps and your delts. I find it's best to wrap it around with a towel as opposed to using the padding, as for the bar owning your muscles, that's normal and you will eventually get used to it.

Also some advice for your workouts, don't just completely switch to something else and do that, it's best to do a different workout each time, come in one day and do machine squats hitting a particular muscle group more (you can go heavier etc) then another time come in and do free bar squats with less weight but higher reps for different stimulation.

You can also hold the bar on your chest supported by your arms in a curled position, but again, you won't be able to do as much weight as any of the first two and you will hit a whole new group of stabalizer muscles.

 

[bootymac]

Originally posted by: iwantanewcomputer

Originally posted by: Xylitol
Use less weights

how does this work? in standing squats legs don't move AFAIK, or do I just not know what leg weights are?

Reading comprehension > you

 

[charrison]

Originally posted by: Argo

Originally posted by: Xylitol
Use less weights

Problems is that I don't feel like I"m getting the same kind of work out with the bar. I feel it in my shoulders, my back and my knees but not in my legs.

Sounds like you are not doing them right then or your back needs to be stronger. Machines squats are much easier than freeweights.

 

[DVad3r]

Originally posted by: Argo

Originally posted by: Xylitol
Use less weights

Problems is that I don't feel like I"m getting the same kind of work out with the bar. I feel it in my shoulders, my back and my knees but not in my legs.

Your definetely having a problem with form. Try reducing weight, making sure you have the right position (knee's should not extend over feet when going down), and make sure to go all the way down for full extensions. Do high rep for your first workouts and see how it goes.

edit: Make sure you are using a belt, especially for the weight you are doing.

 

[Stretchman]

When I started doing squats, I used no weights at all. Work on your form and technique first. For a long time your own body wheight, or heck, a broomstick should be enough weight.

 

[iwantanewcomputer]

Originally posted by: bootymac

Originally posted by: iwantanewcomputer

Originally posted by: Xylitol
Use less weights

how does this work? in standing squats legs don't move AFAIK, or do I just not know what leg weights are?

Reading comprehension > you

indeed...well played argo

 

[SludgeFactory]

Build some traps.

Squat full depth, ass to grass.

The Smith machine is evil and lied to you.

 

[DVad3r]

Originally posted by: SludgeFactory
Build some traps.

Squat full depth, ass to grass.

The Smith machine is evil and lied to you.

Smith machine serves it's purposes You can do squats on it that you can't do with a regular bar.

 

[pbaker]

you're putting the bar on your neck? put it lower in your traps, if you've got decent traps they work as good padding, i don't feel a thing when i do squats... except in my legs.