need help on squats - UK-Muscle Body Building Community

OnePack · 23-03-2005, 04:57 PM

i have a few questions on squats:

(in brackets is what i am doing right now)

how low should I go? (some reps almost fully down some so that quads are parrallel with floor)

how far apart should I have my feet? (shoulder width)

how fast to go down and up? (about 3 or 4 seconds down and 1 or 2 secs up)

whats best for strength? (drops sets 15, 10, 10, 8, 6, 6 or 5, 5 or 4)

**big** · 23-03-2005, 05:07 PM

Well everyone probably has a different view and it depends on your goals. Here's what I do:

How low: I go hams to calves. It's as low as I can possibly go. I feel that unless you're a powerlifter who competes and only needs to ever hit parallel, you should be going as low as you physically can. In fact, even competitive powerlifters would probably benefit from spending SOME of their time squatting ATF.

How far apart: I go about shoulder width too. I used to go much wider when I was a wannabe powerlifter, but I find that for me, with my build, shoulder width works nicely.

How fast: I go about 3 seconds on the negative, then I explode up without bouncing.

Best for strength: Well since Westside has some of the best squatters in the world, working up to a 3RM or a 1RM and periodically switching your max effort exercise is PROBABLY a good bet to be the best. Personally I like to change things up regularly - currently I'm doing 1 set of 20 for my workset squats and am progressing nicely.

**big pete** · 24-03-2005, 10:04 AM

i squat for power ATM, and im the same as big here apart from using a wider stance.

ass to the grass is the way forward. doesnt help my JLo cheeks though

powerU · 24-03-2005, 11:06 AM

yep, ass on the floor is the only way.
Partials do fcuk all for you apart from fool you into thinkng you can squat heavy.
Try some breathing squats, 1 set of 20 and take 2 full, slow, deep breaths between each squat, make sure a toilet is nearby to catch the vomit though, I do this once a month.

OnePack · 24-03-2005, 05:22 PM

thanks for the replies guys. tomorrow i will be doing squats, so i'll change my routine and do higher reps and breath between reps.

23-03-2005, 04:57 PM	#1 (permalink)
OnePack UK-M's Mascot Join Date: Jan 2004 Location: Staffordshire Posts: 1,502	need help on squats i have a few questions on squats: (in brackets is what i am doing right now) how low should I go? (some reps almost fully down some so that quads are parrallel with floor) how far apart should I have my feet? (shoulder width) how fast to go down and up? (about 3 or 4 seconds down and 1 or 2 secs up) whats best for strength? (drops sets 15, 10, 10, 8, 6, 6 or 5, 5 or 4) __________________ Thank you.

24-03-2005, 10:04 AM	#3 (permalink)
big pete UK-Muscle Moderator Join Date: Mar 2004 Location: south midlands Posts: 3,797	i squat for power ATM, and im the same as big here apart from using a wider stance. ass to the grass is the way forward. doesnt help my JLo cheeks though __________________ 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? '

24-03-2005, 05:22 PM	#5 (permalink)
OnePack UK-M's Mascot Join Date: Jan 2004 Location: Staffordshire Posts: 1,502	thanks for the replies guys. tomorrow i will be doing squats, so i'll change my routine and do higher reps and breath between reps. __________________ Thank you.

23-03-2005, 05:07 PM	#2 (permalink)
big UK-Muscle Moderator Join Date: Sep 2004 Location: The only side effect of steroids is GREATNESS Posts: 5,453	Well everyone probably has a different view and it depends on your goals. Here's what I do: How low: I go hams to calves. It's as low as I can possibly go. I feel that unless you're a powerlifter who competes and only needs to ever hit parallel, you should be going as low as you physically can. In fact, even competitive powerlifters would probably benefit from spending SOME of their time squatting ATF. How far apart: I go about shoulder width too. I used to go much wider when I was a wannabe powerlifter, but I find that for me, with my build, shoulder width works nicely. How fast: I go about 3 seconds on the negative, then I explode up without bouncing. Best for strength: Well since Westside has some of the best squatters in the world, working up to a 3RM or a 1RM and periodically switching your max effort exercise is PROBABLY a good bet to be the best. Personally I like to change things up regularly - currently I'm doing 1 set of 20 for my workset squats and am progressing nicely.

24-03-2005, 11:06 AM	#4 (permalink)
powerU Getting HUGE! Join Date: Oct 2003 Location: Derbyshire Posts: 1,141	yep, ass on the floor is the only way. Partials do fcuk all for you apart from fool you into thinkng you can squat heavy. Try some breathing squats, 1 set of 20 and take 2 full, slow, deep breaths between each squat, make sure a toilet is nearby to catch the vomit though, I do this once a month.