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squats:45 degree or all the way down.
- Thread starter jrlex
- Start date
I've done both.........all the way down and just a little shy of parallel. I rarely see anyone in my gym go anything even close to parallel. They are more concerned with how much weight is on the bar than how much they can actually move even a little...i.e. EGO!
You definitely need a certain minimum range of motion to get the maximum benefit from squats. What that minimum is, I'm not sure. I generally start to go shy of parallel as the weight gets heavier on my last couple of sets.....not on purpose.
Aside from the depth of the squat, the biggest mistake I see is leading with the hips instead of the knees. To say it another way, you see a lot of folding at the waist....more of a "power squat". Bodybuilders are more concerned with accomplishing what they call an "olympic squat"...it will build more muscle in the legs
You definitely need a certain minimum range of motion to get the maximum benefit from squats. What that minimum is, I'm not sure. I generally start to go shy of parallel as the weight gets heavier on my last couple of sets.....not on purpose.
Aside from the depth of the squat, the biggest mistake I see is leading with the hips instead of the knees. To say it another way, you see a lot of folding at the waist....more of a "power squat". Bodybuilders are more concerned with accomplishing what they call an "olympic squat"...it will build more muscle in the legs
Excidium28
New member
I usualy grab a chair (stool) in the gym what ever u wanna call it, but when I sit down my legs are at 90 degrees. So when I squat it helps to put it behind you, dont sit on it but make sure ur ass gets as close to it as possible. Going below 90 degrees is pointless.
a-bomb5083
New member
where as this is the aas forum.....anyway, all the way down bro. going parallel w/ squat is equivalent(sp) to only going halfway down on bench, theres no reason to do it. i always go at least 3-4 inchest from the ground. where as i can only do 135 for reps, i don't care. i'm not a bragger, just a lifter. bodybuilding, not bodybragging.
Excidium28
New member
slat1 said:
LOL, this happens at my gym knee wraps, for 225lbs 45 degree squats. I wanna clok'm with a 45lb plate when I see'm doin that shit.
riverrock
New member
slat1 said:
As I said, who cares what you can squat. I'd have alot more respect for a Bro with 100Pounds on the Bar and breaking parallel than a guy with 600 on the bar and making a tit of himself trying to look the Hardman when anyone who knows their weights would bet their house than in reality, he can't squat Jack-S#@T!!!
Excidium28
New member
Heres a basic squat from my ISSA personal trainer "Fitness complete guide"
riverrock
New member
Excidium28 said:Heres a basic squat from my ISSA personal trainer "Fitness complete guide"
In this picture he is parallel at the most if lucky. That Wouldn't be classified as a good lift in a Powerlifting meet and would be red-flagged. I assume this guy is "completing" a squat in that his stance is perfect, but I expect he'll continue on to break parallel
slat1
New member
I am working my way back from Degerative Disk Disease. I have been able to do light squats against Dr's orders for about a month. I have to be very careful with my back.
That said I only use 135 pounds. I go way below parrallel. My legs are growing like weeds again. I don't need three, four or five plates on there. I just need to use proper form.
*I have also broken both ankles, had two knee surgeries and sprained my mcl. So the bullshit of "I have injuries so I can't go all the way down" is bullshit!
That said I only use 135 pounds. I go way below parrallel. My legs are growing like weeds again. I don't need three, four or five plates on there. I just need to use proper form.
*I have also broken both ankles, had two knee surgeries and sprained my mcl. So the bullshit of "I have injuries so I can't go all the way down" is bullshit!
Outtlaw
New member
I do a normal full range of motion, which is definitely at least 90 deg. But my ass is not going to my heels. It's just not necessary to do that. It like doing shoulder raises and overextending on the concentric part by trying to go up over your head. It's not necessary. You can work the muscle just the same using a normal range of motion.
Tux
Well-known member
I've just recently started going ass to the floor, after watching Needsize's video clip. I have to say, my quads are sore in places they've never been sore before, and I love it. My heaviest set so far was 225 x 8 reps, and that was harder than 365 for 10 going only halfway down. My knees don't hurt, my back doesn't hurt, and my inner thighs and hamstrings don't feel like they're at risk of being torn anymore. I'll never squat any way but ALL the way down ever again. Also, if you get the same, or better, muscle growth from 225 instead of 400, why use the extra weight?
Tweakle
New member
I had a fucktard load the bar up to a mighty 275 in the rack next to me yesterday and grunt out some horrible 1/4 reps. then he gave me a 'Who's your daddy?' look
after I got up to 500 for ass to floor reps he moved away and didnt come back until I was done.
it's simple, whichever one is best for you depends on whether you're a pussy or not
there is simply no reason not to squat to at least parallel, preferably below
after I got up to 500 for ass to floor reps he moved away and didnt come back until I was done.
it's simple, whichever one is best for you depends on whether you're a pussy or not
there is simply no reason not to squat to at least parallel, preferably below
Couldn't agree more than with some of the bros on this thread advocating full, deep squatting. My own background is that I am 44 and have been back in serious training for only three years, having coasted with irregular training for the best part of 20 years due to career and family demands. Full squats have been the backbone (no pun intended) of my "come back" - I was never that impressive in the first place!
I want to add some advice on the cadence of the movement and the rationale of basing one's routine around squatting - I don't think it is the depth of the squat which carries the oft-talked-about knee dangers but rather "bouncing". I believe it is vital to go down slowly and steadily and actively decelerate into the bottom position, coming to a halt like a building's lift with a gentle settling into the bottom position.
I have worked up gradually from next to nothing to a maximum of 15 very carefully performed reps. with three and a half plates each side in this style. I warm up progressively over at least three lighter sets and do just one set of peak weight squats. I do this every four to seven days, depending on my recuperation and gym schedule.
To this core exercise I attribute my reforming of my physique, at 6ft 3ins, from a pretty out of condition 240lbs to 285lbs in much better condition. (On the AAS front, I have done one "basic" cycle in each of the last three years, running test and dbol, tbol instead in the latest course, at moderate doses for no more than nine weeks at a time - first course 250mg enth. per week and 15mg dbol per day, second time 500mg enth. per week and 20mg dbol, most recently 750mg frontload, seven weeks at 500mg and 40mg tbol per day for 50 days starting on week three of the test. I believe in using AAS "strategically to hit new strength and size levels and then working a 9 month off period post-pct to try to get back up to one's chemically assisted high point. It's working for me.)
On a broader note, I think this post, although within the AAS forum, is in fact vital. I think we (the vast majority of bodybuilders who are never going to grace an IFBB stage) need to concentrate more on the basic and compound exercises - squatting, calves, overhead pressing, bench, a basic rowing movement and an occasional set or two of curls are just about all I do, split around a 3 day per week schedule. I see so many guys, including the chemically assisted ones, flapping around with concentration cable, pumping motions - and they hardly ever get any bigger. It is an absolute fact within my gym - a reasonably hardcore place - that the bigger guys are the minority who squat and that the biggest guys are the ones who squat in this kind of style.
Remember, a strong muscle is a big muscle and a muscle gets strong without getting injured with careful, non-bouncing, moderate volume hard work on the proven "big" compound movements.
SQUAT DEEP, SQUAT SLOWLY, SQUAT CAREFULLY - AND BE PREPARED TO GROW LIKE HELL!
I want to add some advice on the cadence of the movement and the rationale of basing one's routine around squatting - I don't think it is the depth of the squat which carries the oft-talked-about knee dangers but rather "bouncing". I believe it is vital to go down slowly and steadily and actively decelerate into the bottom position, coming to a halt like a building's lift with a gentle settling into the bottom position.
I have worked up gradually from next to nothing to a maximum of 15 very carefully performed reps. with three and a half plates each side in this style. I warm up progressively over at least three lighter sets and do just one set of peak weight squats. I do this every four to seven days, depending on my recuperation and gym schedule.
To this core exercise I attribute my reforming of my physique, at 6ft 3ins, from a pretty out of condition 240lbs to 285lbs in much better condition. (On the AAS front, I have done one "basic" cycle in each of the last three years, running test and dbol, tbol instead in the latest course, at moderate doses for no more than nine weeks at a time - first course 250mg enth. per week and 15mg dbol per day, second time 500mg enth. per week and 20mg dbol, most recently 750mg frontload, seven weeks at 500mg and 40mg tbol per day for 50 days starting on week three of the test. I believe in using AAS "strategically to hit new strength and size levels and then working a 9 month off period post-pct to try to get back up to one's chemically assisted high point. It's working for me.)
On a broader note, I think this post, although within the AAS forum, is in fact vital. I think we (the vast majority of bodybuilders who are never going to grace an IFBB stage) need to concentrate more on the basic and compound exercises - squatting, calves, overhead pressing, bench, a basic rowing movement and an occasional set or two of curls are just about all I do, split around a 3 day per week schedule. I see so many guys, including the chemically assisted ones, flapping around with concentration cable, pumping motions - and they hardly ever get any bigger. It is an absolute fact within my gym - a reasonably hardcore place - that the bigger guys are the minority who squat and that the biggest guys are the ones who squat in this kind of style.
Remember, a strong muscle is a big muscle and a muscle gets strong without getting injured with careful, non-bouncing, moderate volume hard work on the proven "big" compound movements.
SQUAT DEEP, SQUAT SLOWLY, SQUAT CAREFULLY - AND BE PREPARED TO GROW LIKE HELL!
riverrock said:
Yeah, it definitely doesn't look parallel. Remember, when we say parallel, we mean the anterior portion of the thigh
Oh, and for anyone that says they don't squat because of their knees........research has shown that a properly done squat does not affect medial or lateral knee stability, rotational stability, or, anterior or posterior knee stability!
You should go down all the way as far as you can go to get the full range of motion. That is the only way to get stronger and build bigger Quads. Fuck that Bitch Sissyhalf way trying to show off with a lot of weight on the bar shit. Any body can do that stupid show off shit.
jrlex said:
Excidium28
New member
Popeye1 said:
I have the 8th edittion personal trainer, independent study guide. Just has the basic squat. Its Frederick C. Hatfield, MSS, PhD.
N
nutsnack
Guest
Popeye1 said:
well apparently i am not squatting right then cuz i had reconstructive surgery on my knee and im stuck like slat1 and if i go over 185 my knee hurts like hell and will actually just give out or buckle.. i just load up 135 and go ass to floor and actually walk out with a better pump then when i use to do twice that
bicepts101
New member
rule of thumb is below parallel...thats the way i was taught
Jim Ouini
New member
Article from the link curgeo posted
http://purepowermag.com/samples/pdf/squat1to39.pdf
They address muscle activation on the quarter, parallel and full squat (135, 90 and 45 degrees, respectively)
http://purepowermag.com/samples/pdf/squat1to39.pdf
They address muscle activation on the quarter, parallel and full squat (135, 90 and 45 degrees, respectively)
JohnRobHolmes
Well-known member
thats a good read there. page three has the basics.
i say go as low as you can without resting your ass on your feet, or your hams on your calves. NEVER relax at the bottom of the squat, but get down as far as is comfortable.
i think a question along the same lines is - pullup: halfway or all the way up?
i say go as low as you can without resting your ass on your feet, or your hams on your calves. NEVER relax at the bottom of the squat, but get down as far as is comfortable.
i think a question along the same lines is - pullup: halfway or all the way up?
Tom Treutlein
New member
You know what I was always confused about? You're supposed to keep an arch in your back, right? Well, I can keep one until I break about five inches below parallel - then I can no longer feel the gap in my erectors. I'm guessing this is slightly rounding - my tailbone isn't a clear, straight shot up to the back of my neck, ya' know?
So...is this something to be avoiding? Is it due to lack of flexiblity? I can't see how since I can fall into a split, but...I don't want to fuck up my back, and lately it has been hurting.
So...is this something to be avoiding? Is it due to lack of flexiblity? I can't see how since I can fall into a split, but...I don't want to fuck up my back, and lately it has been hurting.
ridethesnake
New member
i think a question along the same lines is - pullup: halfway or all the way up?
Tom Treutlein
New member
Three-quarters, maybe. The lats are recruited through a lot of the movement, and halfway certainly wouldn't cut it.
JohnRobHolmes
Well-known member
Tom Treutlein said:
i have this same problem, and i am fairly flexible. the last bit of my lower back comes out of line in the deepest part of the squat unless i spread my legs wide.
Mithrandir
New member
same here mario, I asked a friend to let me know if what i felt was true and he said my form still looked great, so...?
psilo
New member
I go as deep as possible without loosing the arch in my back. If I truly go down as far as possible, the arch starts to flatten out, and I think this is dangerous (I'm talking at about 4-5 inches from the floor.) In general, I go well below parallel, usually to wear my hams just start to touch the top of my calves.
Here's a thread on it. There are possible contributing technique and flexability factors but this isn't uncommon. http://www.midwestbarbell.com/totalelite/index.php?showtopic=749
The Angry Mule
New member
All the way down bro
