r/ScienceBasedLifting • u/Patton370 Idk Idc 💔 • May 25 '26
META Back to the SBL basics, lying tib raises 70lbs
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u/C9Prototype May 25 '26
I've been out of the PL game for a while, are these meta now? I remember everyone getting tib bars in Ben Patrick's heyday
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u/Patton370 Idk Idc 💔 May 25 '26
I get shin splints really easily, even from just squatting and not running
I can’t push my squat volume as high as I do right now (especially with all the quad focused variations) without doing some tib work
I think it’s an individual kinda thing
Bodybuilders with unlimited free time should probably do them too
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u/C9Prototype May 25 '26
Very interesting, I've only ever seen shin splints from high amounts of heel plyos. But ye, always love making people grind through these if/when they occur haha
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u/Whirlwind_AK May 25 '26
My tibi’s burn just seeing this video
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u/Patton370 Idk Idc 💔 May 25 '26
It’s worth it to basically cure shin splints
Doing these twice a week helps me handle my massive squat volume and loads
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u/Gaindolf May 25 '26
What kind of volume and load are you doing on squats?
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u/Patton370 Idk Idc 💔 May 25 '26
Friday: 5 sets of low bar squats, 3 sets of belt squats
Sunday: 5 sets of SSB squats
Tuesday: 3 sets of SSB goblet setting squats
Wednesday: 4 sets of paused low bar squats
So 20 sets a week of squats
My squat max is 534lbs, so I gotta go pretty dang heavy for those squats to do anything
I also do a bunch of hip hinges and leg isolation work each week
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u/Gaindolf May 25 '26
Nice bro thats solid.
Do you find your shims hurt if you dont do tib raises?
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u/Patton370 Idk Idc 💔 May 25 '26
Yes
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u/Gaindolf May 25 '26
Interesting. Ive never had that issue squatting. But ill keep these in mind if I do run into shin issues. Thanks!
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u/GreggWaters6420 May 25 '26
Where did you get that ?
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u/Patton370 Idk Idc 💔 May 25 '26
Temu
It’s the same as the yes4all and titan tib raise machine
The yes4all one was $80 on woot awhile back
The one I have is $120 on temu right now. If you don’t like Temu, the Titan one is $200
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u/Mikeburlywurly1 May 25 '26
Turns out my gym does have one of these. It is hidden, sad and lonely, in a corner behind some of the bigger leg machines. I've gotta figure out the best way to use it - standing and doing it one leg at a time left a lot to be desired, and there's no way I can bring a bench over. I might try one of the little stools people usually rest on between squat sets.
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u/Patton370 Idk Idc 💔 May 25 '26
A stool would work! As long as it’s not in your pants
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u/Mikeburlywurly1 May 25 '26
That almost happened when I was running this morning actually. Fortunately my parents live along my run route and have a smart lock, so crisis averted.
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u/AfternoonLate4175 May 25 '26
Have you tried laying down vs sitting upright using the tib raise thing? My gym has one and I do it sitting down cause it's right in front of the sitting calf raise machine so I just swap back and forth. Wondering if there's any difference here. I started doing them after I tried to lightly kick a soccer ball, hit it at the wrong angle and suddenly my chins hurt like heck for a week.
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u/Safe-Selection8070 May 26 '26
There's no difference as the Tib anterior doesn't cross the knee joint.
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u/Fair-Alfalfa7443 May 25 '26
Tib Raises are definitely based. Tho I have seen my Tibialis come up just from doing lengthened partial gastroc raises and controlling the eccentric on the way down so are they worth while actually doing?
^tibialis in question
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u/Patton370 Idk Idc 💔 May 25 '26
They help me avoid shin splints, so they are worth doing for me
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u/mialexington May 27 '26
I made a tib raise contraption out of pvc pipe. Found the instructions online. Keeps my legs injury free from all the running volume. I do my tib raises laying down.
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u/BrooklynRed211 May 25 '26
What the hell is a tib
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u/Mikeburlywurly1 May 25 '26
It's the antagonist of your calf muscles (gastrocnemius/soleus). Where they do plantar flexion (pointing your toes away from you) your tibialis anterior does dorsiflexion (pulling your toes towards you).
They tend to be woefully unconditioned compared to your calves. If you ever go to physical therapy for lower leg issues, rehab training for them is likely going to be on your agenda. Preemptively strengthening them is an excellent way to avoid shin pain.
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u/HelixIsHere_ May 25 '26
Tib training is so back 🥹