squatting - best form and rep range for growth? - Page 3 - UK-Muscle Body Building Community

Nine Pack · 08-03-2007, 06:21 PM

Quote:

Originally Posted by DB

ok how the f**k do u put up with all the weight across your delts when doing a front squat?

One word; Stingray

**hackskii** · 08-03-2007, 06:59 PM

Wow, what a great discussion.
I am truely loving this.
I lean way too far fwd when I do squats.
My knees are my weak link.
But maybe it is something else.

SCJP · 08-03-2007, 09:10 PM

Quote:

Originally Posted by Nine Pack

One word; Stingray

What about conditioning? When I first did rear squats with no padding, they felt very uncomfortable, now they feel fine (but I don't do 'em due to sore knees).

How much weight are we talking about? Same as for a rear squat (but obviously building up to it)?

Never done these, but might try one day.

Ta.

Nine Pack · 09-03-2007, 09:35 AM

I have only ever done front squats so have gotten strong on them. My PB was 160kg + whatever the bar weighs, for eight reps. I used to bruise badly from the pressure of the bar on the delts so got the stingray to spread the pressure out. It's not worth persevering & letting the skin thicken as it will kill some detail, and as a competing bodybuilder, that's the last thing I need.

DB · 09-03-2007, 10:20 AM

Quote:

Originally Posted by Nine Pack

I have only ever done front squats so have gotten strong on them. My PB was 160kg + whatever the bar weighs, for eight reps. I used to bruise badly from the pressure of the bar on the delts so got the stingray to spread the pressure out. It's not worth persevering & letting the skin thicken as it will kill some detail, and as a competing bodybuilder, that's the last thing I need.

got a link for the stingray big man?

Nine Pack · 09-03-2007, 11:51 AM

Don't know where big man is, so I'll answer instead! I got mine from adfit, but they are available from a few places these days.
www.adfit.com

**hackskii** · 09-03-2007, 02:26 PM

Quote:

Originally Posted by Nine Pack

Don't know where big man is, so I'll answer instead! I got mine from adfit, but they are available from a few places these days.
www.adfit.com

Paul, you are so funny....

I saw the stingray in my gym one time and tried it and it was fantastic.
I think I will pick that up as front squats are better on my knees but the bar digs in and it is uncomfortable.

Thanks for the link big man (that is you Paul):love:

Nine Pack · 09-03-2007, 03:37 PM

I 'upholstered' my stingray with some foam to make it even more comfortable to use. looks a mess but works a treat.

Stone · 16-03-2007, 09:24 AM

I remember reading on other forums that those who had done ATG squats earlier in their bodybuilding career, quite a few have had knee troubles and it is not unusual to hear some has had keyhole surgery.

Not saying that ATG is the contributor but it is a big factor which is considered as to how it has weaked the knees over the years.
Alot of the people who have had these problems have now all recommended that it is better to squat just above parallel to reduce any major damage and injury and that is from their experience as well as many others.

Now, saying that and from Nine Packs post (man your quads are seperated), Im happy to stay just above or parallel and no lower as I am not looking forward to possibly having key hole surgery in the next decade or so.

rayvonn · 05-04-2007, 09:05 PM

Quote:

Originally Posted by Nine Pack

Ok guys, enough talk, pop your leg pictures on so we can see what results you've gotten from using each method.

Here's mine, ignore the face pulling if you can, you can see my legs ok enough. I had only dieted 8 weeks for Gravesend in this shot from 17 stone fat as a pig, to 12 stone 10, so I'm still a bit lardy, but the separation is coming through.
For the record, I have never done a free standing back squat, just front squats, and NEVER go 'ass to grass' (besides which, my gym has a carpet, you must train in a field)

Attachment 8763

Argument ender right there amazing legs front squats to paralell for me on tuesday and maybe in 10-20 years time ill legs half as good as yours fella:o

**big pete** · 06-04-2007, 12:51 PM

Quote:

Originally Posted by Nine Pack

Oh well, that explains a lot. My wife has eleven years on me, but looks ten years younger. Not that I'm bitter or anything.................

Anyway, I think we've all learned a thing or two here, and more importantly

now either that doesnt say alot for you, or it says alot for your wife,lol

ive always been in the ass to grass camp, but saying that, my ass to grass is approx 1" lower than a parallel squat!! but now i get my training partner to call depth and its all good.

this last couple of weeks ive altered foot poositioning and bar height, and my quads are suffering (but in a good way) and no knee pain so far, which is even more of a bonus! weight on the bar has increased and pump/DOMS is something i very rarely experience with quads.

as has ben said, find what works and perform safely

Nine Pack · 06-04-2007, 06:54 PM

Thanks Ray, proof that traditional squats are not the be all & end all of leg training.

Pete,
I reckon an ass to grass squat for you would be nowhere near as low as some people due to the size of the hamstrings. This is a big range of motion limiting factor for the more developed trainers, but in a good way. The only way I can go ass to grass is by sitting down on it!

Delhi · 06-04-2007, 09:51 PM

My take on this discussion.

I think there appears to be three different approaches to squating.

ATG
Parallel
Partial

ATG is dangeorous and should be avoided at all costs IMO I also think alot of people get these mixed up with the second category:
Parallel my personal choice as you get the benefits of full range of motion with reduced injury risk.
Partial Partials can work wonders for some (Look at ninepak) but if you only "bounce" (And most that I see doing them do) then I would suggest they would have better results doing parallel.

Now while I think ninepaks leg picture is VERY impresive, I believe it is unfair to attempt to compare exercise effectivness by how one individual looks. After all, I am sure we could all find numerous pictures of people with amazing leg development using all of the above techniques (Even ATG).

In the end you need to experiment with all the variations and find the exercise that best suits you.

**hackskii** · 07-04-2007, 05:18 PM

I tend to agree with you del, I have monster calves and have only worked them once.
I get comments on them all the time and I have done nothing for them. I dont work them as they are ahead of my legs and I dont want them making it any worse.

But ninepacks legs are awesome.

PScarb does no squatting at all and look at his legs, they are freaky big and ahead of his upper body.

Captain Hero · 08-04-2007, 11:37 AM

I go parrallel rather than ass to grass and my legs are developing nicely from it!

08-03-2007, 06:59 PM	#32 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,706	Re: squatting - best form and rep range for growth? Wow, what a great discussion. I am truely loving this. I lean way too far fwd when I do squats. My knees are my weak link. But maybe it is something else. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

09-03-2007, 09:35 AM	#34 (permalink)
Nine Pack Shouldn't be let out loose.... Join Date: Oct 2006 Location: Manchester Posts: 1,720	Re: squatting - best form and rep range for growth? I have only ever done front squats so have gotten strong on them. My PB was 160kg + whatever the bar weighs, for eight reps. I used to bruise badly from the pressure of the bar on the delts so got the stingray to spread the pressure out. It's not worth persevering & letting the skin thicken as it will kill some detail, and as a competing bodybuilder, that's the last thing I need. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. ''I reject your reality and substitute my own'' Adam Savage.

09-03-2007, 11:51 AM	#36 (permalink)
Nine Pack Shouldn't be let out loose.... Join Date: Oct 2006 Location: Manchester Posts: 1,720	Re: squatting - best form and rep range for growth? Don't know where big man is, so I'll answer instead! I got mine from adfit, but they are available from a few places these days. www.adfit.com __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. ''I reject your reality and substitute my own'' Adam Savage.

09-03-2007, 03:37 PM	#38 (permalink)
Nine Pack Shouldn't be let out loose.... Join Date: Oct 2006 Location: Manchester Posts: 1,720	Re: squatting - best form and rep range for growth? I 'upholstered' my stingray with some foam to make it even more comfortable to use. looks a mess but works a treat. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. ''I reject your reality and substitute my own'' Adam Savage.

16-03-2007, 09:24 AM	#39 (permalink)
Stone Gym Addict Join Date: Jul 2005 Posts: 217	Re: squatting - best form and rep range for growth? I remember reading on other forums that those who had done ATG squats earlier in their bodybuilding career, quite a few have had knee troubles and it is not unusual to hear some has had keyhole surgery. Not saying that ATG is the contributor but it is a big factor which is considered as to how it has weaked the knees over the years. Alot of the people who have had these problems have now all recommended that it is better to squat just above parallel to reduce any major damage and injury and that is from their experience as well as many others. Now, saying that and from Nine Packs post (man your quads are seperated), Im happy to stay just above or parallel and no lower as I am not looking forward to possibly having key hole surgery in the next decade or so.

06-04-2007, 06:54 PM	#42 (permalink)
Nine Pack Shouldn't be let out loose.... Join Date: Oct 2006 Location: Manchester Posts: 1,720	Re: squatting - best form and rep range for growth? Thanks Ray, proof that traditional squats are not the be all & end all of leg training. Pete, I reckon an ass to grass squat for you would be nowhere near as low as some people due to the size of the hamstrings. This is a big range of motion limiting factor for the more developed trainers, but in a good way. The only way I can go ass to grass is by sitting down on it! __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. ''I reject your reality and substitute my own'' Adam Savage.

06-04-2007, 09:51 PM	#43 (permalink)
Delhi Bigger, Better, Stronger Join Date: Dec 2005 Location: North Posts: 1,935	Re: squatting - best form and rep range for growth? My take on this discussion. I think there appears to be three different approaches to squating. ATG Parallel Partial ATG is dangeorous and should be avoided at all costs IMO I also think alot of people get these mixed up with the second category: Parallel my personal choice as you get the benefits of full range of motion with reduced injury risk. Partial Partials can work wonders for some (Look at ninepak) but if you only "bounce" (And most that I see doing them do) then I would suggest they would have better results doing parallel. Now while I think ninepaks leg picture is VERY impresive, I believe it is unfair to attempt to compare exercise effectivness by how one individual looks. After all, I am sure we could all find numerous pictures of people with amazing leg development using all of the above techniques (Even ATG). In the end you need to experiment with all the variations and find the exercise that best suits you.

07-04-2007, 05:18 PM	#44 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,706	Re: squatting - best form and rep range for growth? I tend to agree with you del, I have monster calves and have only worked them once. I get comments on them all the time and I have done nothing for them. I dont work them as they are ahead of my legs and I dont want them making it any worse. But ninepacks legs are awesome. PScarb does no squatting at all and look at his legs, they are freaky big and ahead of his upper body. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.