Best squat variation?

[mrzap]

I have been doing bs squats under the smith machine followed by leg extensions, and I told myself I am going to learn them properly without smith.

Question is what variation of the squat is best to add serious mass for a tall guy?

Should I do ass to the floor squats or to the point where my thigh is parallel to the floor?

Additionally, what is everyone's opinion on hack or front squats?

Also I can never figure this out...Is it toes in or out or straight? How wide do I put my legs? Shoulder width?

 

[spatts]

I think a squat's a squat and anything else is just a variation. Whether you go ATF or parallel is largely up to you, and your knees. Personally, I go to parallel on a squat. I think mass might have more to do with HOW you train than the form you use, but on the same note, ATF may recruit more muscles...but at what expense?

I love front squats and I do them ATF and WIDE. I do this because it helps my sumo deadlift, though. There are alot of variations of the front squat. I prefer Zercher squats, where the bar is cradled in a cross arm position. I don't do hack's, but I'm sure someone in here will have an opinion on that.

I keep my toes slightly out. There's another thread about this on the board right now. I think there are a couple squat threads up, actually.

I do box squats, but I also occasionally free squat. I have a wide, toes out stance, back arched, traps squeezed together tight, bar pulled down onto my back, feet pushing out (spreading the floor), neck driven into the bar, and knees pressed out.......and that's all before I even unrack it.

...then it's just back and forth (not down and up).

 

[Tarheel]

Freeweight Full squats, ass to ankles or thereabouts.

Dont use the Smith Machine.

Follow it up with some leg press if you wish, or stiff legged deads.

The muscles most effected will depend on how wide your feet are, which will effect which other exercises you should use. Wider like the Westside Barbell crew like usually hits the hams and glutes more, narrower is more of a quad squat.

 

[Nonerz]

spatts, your squats sound like poetry!

mrzap--I prefer my toes out too...it feels really natural and comfortable to me. My stance is relatively wide as well...all variations get at least shoulder width. Front squats are new to me and my only complaint is the stress it puts on my already strained wrists. Other than that, I like how stable I feel in the hole...in general, I think these are best done ATF.

Happy squatting!

 

[he-man]

you should pretty much take a stance that is comfortable to handle heavier weight with. for me i usually stand feet a little more than shoulder width, toes slightly outward. i usually only go parellel. then i finish off with either leg press or hack squat(alternate ea week), leg extensions, stiff legged deads, and calf raises. i would stay away from the smith - you will get much results using a free bar. squats send a shockwave through your whole body helping everything grow.

 

[Hannibal]

...then it's just back and forth (not down and up).

Best squat variation is the one that allows me to get at least 2 out of 3 white lights from the judges with the most weight I can handle. No extra points for going ATF.

But seriously, I like doing Olympic type squats (narrow stance) with the Safety Squat Bar...seems to help my deadlift.

 

[spatts]

...but that's not how you squat.

...and you would argue with me till the cows came home if I wanted to squat shoulder width in a regular squat.

 

[Hannibal]

oh I know...I just meant as a "variation". Would never squat that way when it counted.

 

[mrzap]

I just used everybody's collective advise and did real squatts today.

I can't believe how much I suck on them!

Apparently, I have totally neglected my glutes because I had no help back there.

I did wide and shoulder width to see what I liked best and went down about as far as I could (ass dipped right below back of knees).

Honestly, I felt almost nothing in my quads. It was all from my glutes it seemed.

I could only really manage 35's on each side. I felt so pathtic as I can do like 2 plates on smith and do like 245 on leg extensions.

What was even worse is I tried box squatts on my last two sets just to nail my form and I sat back and couldn't get up. Fucking pathetic hehe. Felt like I was helpless. Luckily, I was able to military press the bar back over my head so I could free myself from my wuss-death-trap

Welp I have found a weakness and I must work at it now. Thanks everybody for your help.

 

[makedah]

sounds good, mr. zap! Go for it!