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 SQUATTING DEEP 101 (all read)
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| Author | Topic: SQUATTING DEEP 101 (all read) | ||
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Novice 
Posts: 4 |
I have lifted for 27 years. In those years, I have done bodybuilding, olympic and now mostly powerlifting. What I DO know and have learned, is squatting deep not only FULLY develops the quads, hams, calves, glutes, abdominal rectus etc. its GREST for overall growth and in fact is a MAJOR contributor to CHEST enlargement as it enhances rib/thoraxic expansion (especially at the bottom of the squat while under compression). Many lifters have HEARD or THINK that squatting deep INCREASES ass/glute size. There is some truth..but just like HAIR LOSS..we can attribute that mostly to genetiscm. I certainly know MANY top ranked lifters that squat VERY deep that have "NO" ass...as we call it..lol. Additionally? the HIGHER you squat, not only do you lose out on TOTAL growth of the lower extremeties, but you actually do MORE KNEE damage. The mechanics of the body work thus so: In the squat, as you descend, from about 11 degrees thru 65 degrees (just before you break parallel...parallel being 90 degrees) you are at the HIGHEST... what they call "LATERAL SHEAR FORCES" against the patella (knee and joint...these are the forces that moveaway from the body and act on SHEAR FORCE against the knee joint)(hack squats and lunges also create TREMENDOUS shear forces on the knee and are highly cautioned especially at HEAVY weights as they will over time "talk to most pros" will destory the knee capsule). It is a well known fact that once you achieve 90 dgrees or a PARALLEL squat, the knee is essentially on a nuetral axis..thus although under great compression, its in a more relaxed STABLE position. My recommendation to ANYONE wishing to IMPROVE their total squat power and SIZE in the legs DO FULL DEPTH Squats. Additionally, I train my team to SQUAT FULL DEPTH with no belt or knee wraps. Until you hit 75-80% of max capacity you really dont need them. They also make you more MENTALLY and physically reliant on them. IN other words...ASS TO THE FLOOR. You may have to SUCK IN YOUR EGO temporarily until you can squat that MAJICAL 405 lbs that your NOW HIGH squatting, deep....but, when you do get that 405 FULL squat...people will be ULTIMATELY impressed and your thighs will grow like WEEDS. I am a competitive powerlifter in the 308 lbs class division. OH..and im tall at 6/5..but have comp squatted 857 lbs...and in training done 950 lbs for a double. I do understand MECHANICS and leverages very well..and let me assure you ...the taller guys have it tougher. BUT, being that as it may, none of us can make up excuses. SQUAT DEEP OR GO HOME. Good training. ROCK     | ||
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Elite Bodybuilder 
Posts: 1420 |
good post bro, i agree 100%. i started going ass to the weeds about 2 months ago (had to suck up my ego as well) but feel my overall stability in squatting and deadlifting has improved drastically. as well as strength. im getting more of a sweep in my quads lately as well. true people look at you funny when you are grunting under 225 but then again, the strength gains seem alot faster. | ||
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Elite Bodybuilder
Posts: 697 |
Hey if Frederick C. Hatfield squats ass to floor, and he does, that's good enough for me. | ||
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Amateur Bodybuilder 
Posts: 292 |
YEP,..YEP,.. The only way to squat!!!! | ||
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Pro Bodybuilder 
Posts: 492 |
Rock, very nice post, how true. Your 850 SQ is excellent in the 308.
My best BP is 520 at 238 and 525 in a full meet at 252. My SQ and DL are over 6 but a LONG way from your 850!!!!!! | ||
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Amateur Bodybuilder
Posts: 127 |
I am going to try ass to the floor for a month and see how it works, because my legs are lagging behind the rest of my body. | ||
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Amateur Bodybuilder
Posts: 60 |
Excellent post!! I have been performing deep (ass to the floor) squats for about 5 months now I can really tell better overall growth in my quads and hams, I had to lose the ego thing for awhile too, but it has definately paid off!! | ||
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Pro Bodybuilder
Posts: 319 |
Rock, great post, and forever true. This brings up another question, do plates under your heels(to help us tall guys stay straight) damage your knees? ------------------ | ||
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Pro Bodybuilder
Posts: 492 |
Plates under the heels is a bad idea. The majority of people I have seen doing them use terrible form and put th eknee under a tremendous amount of stress. | ||
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Amateur Bodybuilder
Posts: 228 |
Is there another way to squat? | ||
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Moderator 
Posts: 1315 |
Does any of this sound too familiar? Good post ------------------ Lobo | ||
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Pro Bodybuilder
Posts: 556 |
Yes i agree totally. I would like to know more about the plates under the heels thing because I do that. But hey if you come to think about it when people go parallel they are not "squatting".Squat down on the ground like your goin to take a shit and that is "sqatting". What they are doing is "sitting". 90 degrees is sitting. So if someone sayd yeah I have a 405 squat and go parallel then they do not have a 405 squat but a 405 "sit". So to all the sitters. you don't squat, you sit.hehe how you luv dat? ------------------ | ||
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Amateur Bodybuilder
Posts: 240 |
Great post brother! Good info., and well stated. | ||
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Amateur Bodybuilder
Posts: 179 |
A great reminder. Bump. | ||
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Amateur Bodybuilder
Posts: 101 |
I'm inspired now!!! I can't wait for leg day...let me see...Friday. Y'all shouldn't have told how much you sqat. My squat is shit compared to you guys and now you're telling me to pull off plates and go lower!!! I'll do it. zeke_b | ||
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Cool Novice 
Posts: 42 |
Nice post, food for thought. | ||
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Elite Bodybuilder
Posts: 697 |
I always go close to powerlifting legal...but a word of cation to those of you who are now going to try the deeper technique...as you rise up out of the ultra low deapth your ass will want to rise up before your shoulders...don't let it! Shoulders first then asss...keep your back in one peace and to cantgetlaid....LUVS2JUICE is MY hero ...and here is his picture to prove it!  [This message has been edited by Deepsquat (edited September 06, 2000).] [This message has been edited by Deepsquat (edited September 06, 2000).] | ||
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Amateur Bodybuilder
Posts: 286 |
damn good post thanks for takin the time | ||
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Elite Bodybuilder
Posts: 1076 |
Solid post, couldnt agree more, absolute truth. ------------------ "A piece of herb in your pocket is guaranteed luck in an adverse situation, unless you get searched" | ||
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Elite Bodybuilder
Posts: 792 |
I've been "sittin'" for years. I think you have finally gotten through to me! From now on all the way down. Thanks dudes. | ||
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Amateur Bodybuilder
Posts: 237 |
Although Benching is the funnnuest for me, deep squats are the best exercise, bar none. | ||
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Amateur Bodybuilder
Posts: 74 |
I fing laughed my ass off when I stumbled upon that pic again.
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Novice
Posts: 5 |
For me squats are a love/hate thing. I hate them 'cos they are so damn hard but love the gains I get from them. I've always done full squats for about 12 years now and dread them every time. Personal best being 583lb (6 plates a side) for four reps. It was a few years ago when I was a lot stronger. I'm currently making a comeback after a 4 year living hell with a crazy woman, during which time I gradually got drained of all my strength. I'll be back though. I long for the day when I feel the olympic bar bending upwards at the top of my squat with 6 plates a side again. If I don't do squats on leg day I really feel as if my legs haven't been trained. Unless you have injuries that prevent you doing full squats then there's no excuse. The all time undisputed mass excercise. | ||
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Amateur Bodybuilder
Posts: 166 |
Kick ass post...thanx for the info. It's good you posted this when you did because I wasn't doing deep squats...now I will, all the time! | ||
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Pro Bodybuilder
Posts: 468 |
I agree squats are great for overall growth, not just legs. You see alot of punks with small legs and big upper bodies, but you don't see very many with huge legs and small upper bodies. The squat promotes growth in your entire body. Good post. | ||
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Amateur Bodybuilder
Posts: 71 |
Thanks for the great post. What about reps and sets. What do you recomend? | ||
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Pro Bodybuilder
Posts: 332 |
awesome post, will take it to heart. Damn I gotta wait a whole week before I can do it again! | ||
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Amateur Bodybuilder
Posts: 180 |
my friend told me, after he worked out with big jim quinn, and tom platz, ass to the floor is the only way your legs will grow, and since then I have done ass to the floor, I see guys putting on 315 and doing a mere dip, and thinking they are doing a squat, look I want to tell them put on 225 and do 20 reps of ass to the floor and you will see way more improvements.....ass to the floor people, this post is for all you chest and arms guys who do squats with 400 but you dont even go down but 6 inches.....so from now on all you people should go ass to the floor. | ||
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Cool Novice
Posts: 26 |
Great post | ||
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Amateur Bodybuilder
Posts: 235 |
Good post bro. Just started lifting my legscause I heard they cause the rest of your body to grow for some reason.(I have always been lazy cause I hate doing them) | ||
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Novice
Posts: 5 |
I'd agree on the 20 rep squat theory but not all the time. When they are done though it's ass to the floor and keep the bar moving no matter how much your lungs feel like they'll explode. These 'breathing' squats will really bring your rib cage out as well. Variety is the key, have a heavy day and a light day as legs have many fast twitch and slow twitch fibres. | ||
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Pro Bodybuilder
Posts: 404 |
I was always skeptical about doing ATG (ass to grass) squats.....I really don't know why......last night, however, I lowered my reg. squat weight and went ATG........I think I will continue to do them this way, but, it will take some getting used too..... | ||
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Amateur Bodybuilder
Posts: 110 |
How wide should you feet be when doing deep squats ? ------------------ | ||
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Cool Novice
Posts: 43 |
Great post!! I indeed have notised that my legs grew much faster with deep-squats! But sometimes I do the parallel for a short period to 'confuse' my muscles. | ||
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Cool Novice
Posts: 19 |
I agree 110%!!!!! I have been competing for 15 years now, 10 of them powerlifting, my last meet was the U.S.P.F senior nationals, i hit an 805 squat at 275!! I came in second with a 2015 total! People always ask me, "what do ya do for your quds??" I tell them squat with my heels on my ass!! The years of powerlifting has made me a much better bodybuilder!!! |
All times are ET (US) | |
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posted September 05, 2000 06:34 PM