Qu about low ends

[Shaz]

Hi Cathe and crowd! Are low-end squats equivalent to heavier full range squats in terms of gaining strength/muscle? Low enders obviously "feel" much harder, but I'd like to understand what is actually going on in the muscle in terms of the exercise being strength or endurance orientated. Does this make sense?

Sharon

ETA: Actually the same question applies to crazy eight bicep curls, or any other exercise where you do partial reps.

 

[Cathe Friedrich]

Hi Sharon!

Low Ends are working on a few things actually.


#1) Varying the way you spend your time under tension recruits muscle fibers in different ways, therefore stimulating and challenging muscle fibers in different ways. Simply put, keeps the muscle shocked.

#2) Both strength gains and endurance gains are received when doing Low Ends. Much will depend on how much weight you use (Side Note: Keep in mind, low ends should not be done with a VERY heavy weight since it is a lot of pressure on the lower back). Spending more time in the "work zone", the portion of the exercise where the muscle is most challenged, will provide more strength gains initially. As the muscle adapts to this particular workout pattern, the strength gains will lessen and endurance gains will increase, unless slightly more resistance is added (see side note above)

#3) Low End Squats and full range squats are both a very important part of your workout program. You should always include working your muscles in full range of motion to "keep" their full range of motion. Constantly training muscles in short reps and never opening up to full range of motion could eventually decrease your muscle's length, flexibility and capability to perform at its full capacity.

Take Care

 

[Shaz]

Thanks Cathe! You are up very early today!

 

[cathe-convert]

I have another question about low ends: despite improved muscle strength on other leg exercises, I seem to plateau on low ends. How can I move past this? On a video like PS or Pyramids I can really tack on the weight, using the same amount as you and the gals on the video with you. However, when it gets to PH or ME, the low ends make me want to cry.

I obviously have more strength than endurance, but I'm having difficulty knowing how to overcome this. Like I said, I'm gaining strenght--and even some endurance--but the low ends still get me every time. Is it just sheer will power? Maybe low ends make everyone want to cry!

I just know that right now I really enjoy my tough strength workouts but can't seem to get over that level of "dread" on the endurance workouts where I know there will be low-ends.

Advice?

 

[ashleyann]

I think they make me want to cuss more than they make me want to cry! I agree, they are hard. I still have trouble getting through the whole set when I do them but I'll tell you this, they get me sore like nothing else. I just FEEL like I've accomplished more if I get sore. They get my heart rate going, and they make my legs shake so that when I'm done I'm wobbling when I walk. I know I've really done something then. With all that said, what helps me to tackle low ends is telling myself that they produce results and I want results!!! I know that's not much advice, but really trying to approach doing them with a different perspective might help.

P.S. have you tried the ones in Muscle Max }( ?

Ashley

 

[haydee]

You want to know how I get to complete the low ends (most of the time)? I just envision myself on the set with Cathe & crew and everyone is watching me right along with the rest of them. So you know you gotta do them }(


http://www.PictureTrail.com/haydee1

Haydee

 

[cathe-convert]

OK. Unfortunately, it's sounding like "will power" is the key to low ends.x( That's what I was afraid of.

I was hoping there was a way to ramp up to them without the sheer agony that they currently produce. I mean, somehow the gals behind Cathe can do them and smile! I was hoping there was a magical technique to break through that low-end plateau.

Thanks for the input. I'd still love to hear from you, Cathe, if you have a chance after your Christmas with the boys. I, too, have a 3-year-old boy and an almost-6-year-old boy (Plus a one year old girl who tries to keep up with them!) I understand and value family time!

 

[kathryn]

> I mean, somehow the
>gals behind Cathe can do them and smile!

I think they've trained themselvers to grit their teeth prettily! LOL!

 

[cathe-convert]

>> I mean, somehow the
>>gals behind Cathe can do them and smile!
>
>I think they've trained themselvers to grit their teeth
>prettily! LOL!

OK. I used this as my strategy for Muscle Endurance a couple days ago. I pretended the smiles were just a cover for a grimace and then I said, "If they can do it in pain, so can I!" And it worked!

Funny how psychology has so much to do with exercise success. Whenever I thought they were just smiling it was harder to push it through the burn.

Thanks for the ideas.

 

[Soosan]

>> I mean, somehow the
>>gals behind Cathe can do them and smile!
>
>I think they've trained themselvers to grit their teeth
>prettily! LOL!

They told me on the Road Trip that they put Vaseline on their teeth. Try that while doing low-ends for added discomfort!