Squats - UK-Muscle Body Building Community

Ecksarmy11 · 29-05-2006, 01:05 PM

Good squat technique

Carter · 29-05-2006, 01:40 PM

surely its best to get the fullest range of motion possible - recruiting more muscle fibres!

Ecksarmy11 · 29-05-2006, 04:59 PM

Quote:

Originally Posted by Carter

surely its best to get the fullest range of motion possible - recruiting more muscle fibres!

I tend to agree with your theory. However, I seem to be getting conflicting advice from everyone I speak to, so I wanted to post a poll to try and get opinions from a wide range of people.

I personally struggle to go all the way down when squating heavy. Perhaps this is because it is too heavy for me ? Unless going to parallel is considered ok?

Carnivore · 29-05-2006, 07:54 PM

i cant even get down to my ankles, idiots like me should really try standing with a board under my heels

tkd · 29-05-2006, 10:07 PM

I go all the way! hamstrings to calves, ass to grass

It builds my hamstrings alot better when performing deep squats, awesome mass builder! Who ever is scared of getting knee problems should warm up properly and concentrate on form + technique, not building their ego with impractical wieghts, thats what causes the knee problems not the deep squats.

**big** · 30-05-2006, 01:00 PM

Quote:

Originally Posted by tkd

I go all the way! hamstrings to calves, ass to grass

It builds my hamstrings alot better when performing deep squats, awesome mass builder! Who ever is scared of getting knee problems should warm up properly and concentrate on form + technique, not building their ego with impractical wieghts, thats what causes the knee problems not the deep squats.

Nice post

**big pete** · 30-05-2006, 01:22 PM

full ROM is only just past parallel anyways!!

lol

all the way down if you can

LondonGeezer · 05-06-2006, 12:45 PM

Quote:

Originally Posted by tkd

I go all the way! hamstrings to calves, ass to grass

It builds my hamstrings alot better when performing deep squats, awesome mass builder! Who ever is scared of getting knee problems should warm up properly and concentrate on form + technique, not building their ego with impractical wieghts, thats what causes the knee problems not the deep squats.

I have knee problems, is there anything else i can do to build the same muscle groups without putting too much strain on the knees??

It's not painfull at all BUT when im coming back up from whatever i do, i hear my right knee crackle.. saw my doctor about it and he said its my cartilage in the joint grinding.. he said its nothing to worry about but im sure its not good so i've started taking codliver oil tablets with glucosamine.:(

tkd · 07-06-2006, 12:02 AM

Quote:

Originally Posted by LondonGeezer

I have knee problems, is there anything else i can do to build the same muscle groups without putting too much strain on the knees??

It's not painfull at all BUT when im coming back up from whatever i do, i hear my right knee crackle.. saw my doctor about it and he said its my cartilage in the joint grinding.. he said its nothing to worry about but im sure its not good so i've started taking codliver oil tablets with glucosamine.

Id take fish oil and flax seed oil caps instead of codliver caps, as the codliver caps have vitamins A, D & E, so it limits the amount of Omega 3 you can consume(this is what helps the joints), as you do need a fair bit, around 10 fish oil caps a day. If you took 10 codliver oil caps you would be heavily overdosing in the vitamins, as they are fat soluble. So go get some flax seed oil and fish oil caps. As for the glucosamine, its not very good without chondroitin, so make sure the formula you're taking has chondroitin in it.

IMO if you have knee problems don't use a heavy weight while doing squats, it's best to do 15 reps for legs anyway, so at that rep range the weight wont be heavy. No other workout can substitute squats, however you can do leg press if you have back problems, but it wont place any less stress on your knees. Use knee wraps, they raise the hydrostatic pressure in your knees, and should solve your problem along with using the supplements I suggested.

BIG-UNC · 10-06-2006, 06:42 AM

hey tkd what rep range do you suggest for extentions and leg curls mate ?

what would you say was a good set range for legs?

squats 5 x 15
lunges x 20 x 3
exts 3 x 20
curls 3 x 20

enuff?

tkd · 10-06-2006, 11:14 AM

Quote:

Originally Posted by BIG-UNC

hey tkd what rep range do you suggest for extentions and leg curls mate ?

what would you say was a good set range for legs?

squats 5 x 15
lunges x 20 x 3
exts 3 x 20
curls 3 x 20

enuff?

I feel that for any leg exercise, when trying to build size, not power or muscular endurance, the best rep range is 12-15 reps. When I say 12-15 reps, this does not mean you use a weight that you can do 20 reps with, and just reduce the number of reps, but choose a weigh that you can strictly only do 12-15 reps. if you can do 17-18 reps with good form on a certain weight, up the weight so you can only do 12-15.

BIG-UNC · 10-06-2006, 11:30 AM

what about smaller muscle groups like bi's & tr's?

tkd · 10-06-2006, 12:38 PM

Quote:

Originally Posted by BIG-UNC

what about smaller muscle groups like bi's & tr's?

I don't go according to muscle size, I go according to the upper body, thighs and calves. This is the rep range that I respond v.well to.

Upper body- 6-10 reps
Thighs - 12-15 reps
Calves - 15+

Carter · 12-06-2006, 08:33 PM

what is the best way to warm up for squats? as knee problems is a worry for me, having dislecated one last decembers! i weigh 80kg, am doing 10-15 reps with 60kg - building up slowly! a decent warm up sounds as if it would definatly help me along the way!!

**big pete** · 12-06-2006, 11:25 PM

empty bar squats or front squats. rep the bar for a good solid 6-8 reps slowly holding for 1-2secs at the bottom of the lift and repeat a min of 3 times id say. itll help mobility of the knee joint, get the oil circulating around the bearings so to speak!

dont forget stretches, holding your heel to your ham is a good way of stretching the muscle out aswel as the knee joint. and the obligitory box splits and touching your toes, make sure all bases are covered!

View Poll Results: How far down should you go ?
Thighs parallel to the floor	24	60.00%
All the way (hams to calves)	16	40.00%
Voters: 40. You may not vote on this poll

29-05-2006, 01:05 PM	#1 (permalink)
Ecksarmy11 UK-M's Pet Monkey Join Date: Apr 2006 Posts: 420	Squats Good squat technique

29-05-2006, 07:54 PM	#4 (permalink)
Carnivore Somewhere between depressed and suicidal Join Date: Apr 2004 Location: location, location Posts: 1,077	i cant even get down to my ankles, idiots like me should really try standing with a board under my heels __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

30-05-2006, 01:22 PM	#7 (permalink)
big pete UK-Muscle Moderator Join Date: Mar 2004 Location: south midlands Posts: 3,797	full ROM is only just past parallel anyways!! lol all the way down if you can __________________ any questions?? feel free to email me on.... To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. 'there is greatness inside all of us, how deep are you willing to dig? '

10-06-2006, 06:42 AM	#10 (permalink)
BIG-UNC IF YOU BUILD IT.....THEY WILL COME! Join Date: Feb 2006 Location: middlesbrough Posts: 1,945	hey tkd what rep range do you suggest for extentions and leg curls mate ? what would you say was a good set range for legs? squats 5 x 15 lunges x 20 x 3 exts 3 x 20 curls 3 x 20 enuff? __________________ UKM's Uncle Hackskii's buddy To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

29-05-2006, 01:40 PM	#2 (permalink)
Carter Newbie Trainer Join Date: Mar 2006 Location: Portsmouth Posts: 37	surely its best to get the fullest range of motion possible - recruiting more muscle fibres!

29-05-2006, 10:07 PM	#5 (permalink)
tkd Looking Freaky Join Date: Feb 2006 Posts: 554	I go all the way! hamstrings to calves, ass to grass It builds my hamstrings alot better when performing deep squats, awesome mass builder! Who ever is scared of getting knee problems should warm up properly and concentrate on form + technique, not building their ego with impractical wieghts, thats what causes the knee problems not the deep squats.

10-06-2006, 11:30 AM	#12 (permalink)
BIG-UNC IF YOU BUILD IT.....THEY WILL COME! Join Date: Feb 2006 Location: middlesbrough Posts: 1,945	what about smaller muscle groups like bi's & tr's? __________________ UKM's Uncle Hackskii's buddy To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

12-06-2006, 08:33 PM	#14 (permalink)
Carter Newbie Trainer Join Date: Mar 2006 Location: Portsmouth Posts: 37	what is the best way to warm up for squats? as knee problems is a worry for me, having dislecated one last decembers! i weigh 80kg, am doing 10-15 reps with 60kg - building up slowly! a decent warm up sounds as if it would definatly help me along the way!!

12-06-2006, 11:25 PM	#15 (permalink)
big pete UK-Muscle Moderator Join Date: Mar 2004 Location: south midlands Posts: 3,797	empty bar squats or front squats. rep the bar for a good solid 6-8 reps slowly holding for 1-2secs at the bottom of the lift and repeat a min of 3 times id say. itll help mobility of the knee joint, get the oil circulating around the bearings so to speak! dont forget stretches, holding your heel to your ham is a good way of stretching the muscle out aswel as the knee joint. and the obligitory box splits and touching your toes, make sure all bases are covered! __________________ any questions?? feel free to email me on.... To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. 'there is greatness inside all of us, how deep are you willing to dig? '