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Thread: Squat help

  1. #1
    Senior Senior JEFIT Member amcredle's Avatar
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    Squat help

    Many of us are new to working out. so I decided to make threads. posting how to do some lifts. Im focusing on the main compund lifts to help you gain strength and build your body fast.. the info below is not my info and i psoted the links to where i got it from



    Too many bodybuilders find excuses NOT to squat instead of giving it a try. Maybe you've heard of top pros that have great leg development that swear by the leg press, hack squat etc.

    Move over leg press; move over leg extensions, want massive thighs? You got to squat! I'm not dissing the other leg exercises; they have their place in every workout. But fact: Too many bodybuilders find excuses NOT to squat instead of giving it a try. Maybe you've heard of top pros that have great leg development that swear by the leg press, hack squat etc.

    But how many of us have the freaky genetics of a Dorian Yates or Kevin Levrone to afford NOT to squat? Whether you're trying to shed fat or build muscle, no other exercise works better at stressing the quads, hams and glutes in one single movement. The bottom line is, squatting produces results.

    Why Is Squatting The King Of Exercises?


    Most leg exercises target one or two particular muscles in the upper leg. Leg extensions for example, isolate the quads, specifically the vastus medialis - the innermost head of the quad muscle. Leg curls isolate the hamstrings. Leg presses are great, but full range of motion and tempo are often sacrificed in favor of a 10-plates-a-side mentality.

    Bodybuilders lower the leg press a couple of inches before ramming it back, placing extreme stress on the knees and never getting the most out of the exercise. Squats tax all the muscles in the legs - quads, hams, glutes, even calves. They also strengthen the hips and lower back, which help prevent injury.

    Will It Help Me Get Ripped?


    For those trying to get shredded, there are 3 keys to remember - cardio, diet, and maintaining fat-burning muscle. Think about it. The legs hold almost half the body's musculature. The more muscle you have, the more calories you burn when you're resting. It's true that other leg exercises will build muscle in the legs, but the squat holds the trump card because it works the entire body. Squatting has long been associated as a total body exercise.
    [url]http://www.bodybuilding.com/fun/benblack5.htm[/url]

    The squat is equally important, and possibly even more important, though probably not liked as much. Studies have shown that doing large compound movements, specifically squats, has a positive effect on endogenous testosterone production. A good side effect, I'd say.

    Squats work the entire lower body, specifically the quadriceps, hamstrings, glutes, and the muscles that make up the calves. When doing squats, foot placement makes a big difference. A wide stance and/or the toes point out brings the inner thighs more into play, whereas a closer stance brings the outer thigh more into play.
    [url]http://www.bodybuilding.com/fun/bigj2.htm[/url]

    Some good Videos on Squats

    5 Part Video So YOU THINK YOU CAN SQUAT

    [url]http://train.elitefts.com/instructional/so-you-think-you-can-squat-parts-1-5/[/url]

    Some Good ones that helped me By Ripptoe





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  2. #2
    More Experienced than a Senior decu68's Avatar
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    Squats; hate them. I actually hate all leg exercises; they are my least favorite to workout. But they have to be worked and tonight is my leg night; AHHHHHH.

    Due to a neck injury I am not able to "rear" squat but still incorporate "front" squats. My routine tonight is:

    Machine Leg Extensions - 3 sets (moderate, intermediate, full out)
    Barbell Front Squats - 3 sets (moderate, intermediate, full out)
    Machine Lying Leg Curls - 2 sets (intermediate, full out)
    Barbell Stiff-Legged Deadlifts - 2 sets (intermediate, full out)
    Standing Barbell Calf Raises - 2 sets (intermediate, full out)

    This is a variation of Dorian Yates's Blood & Guts leg routine. Afterwards I can barely walk; stairs suck. Have rest just to take a shower because all I want to do is lay around. Legs drain me of energy like no other exercise. My heart beats faster. My breath I have to catch more than any other lift. That is why I hate legs but it is a realization that you cannot eliminate them.

    I can't lift as much with the front squats as I could rear squats; but that is to be expect. However I like the range of motion better and enjoy them more so. I'm still able to lift about 370 lbs (1RM) with front squats, a lot more than when I started them, makes me wonder what my rear squat would be. I once had a 1RM of 466.66 but that was many years ago. With front squats I do get tender in the shoulder area from bruising but the bruises don't last long. If you don't like rear squats give these a go. Your form has to be more bang on as your are holding the weight on the front. Try them, you might like them better.
    Last edited by decu68; 12-05-2011 at 11:33 PM.

  3. #3
    Senior Senior JEFIT Member amcredle's Avatar
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    hahaha i know what you mean. legs is something most of us love to hate. When i was doing my split routine If i was to miss a day it would be wednsday.. legs day for me...lol. I hated them. It does drain you which is why a lot if us skip it..lol. But its good for overall health. back and legs are the biggest muscle groups on your body so i guess it only makes sense to work them
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  4. #4
    I Am JEFIT Legend Deviation's Avatar
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    Good videos & info. As Rip would say, "You could leg press, but that's gay". That last video was pretty bad. The partial rep squat guy...yeah I don't get it. Full squat or its not a squat.

    Leg day tomorrow. I plan on setting a new PR on squats. I'm close to that 300 mark (actual not calc'd 1RM). The downside is that means I need to buy more weights.
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  5. #5
    New Member DC330's Avatar
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    Squat NO BULL!

    Squat is the king! Hell if you are not drained after a squat work then why bother training legs. The thing is you will be amazed at how Squats with good form and technique carries over into other lifts. If your more concerned with how much weight your throwing around then stick with the leg presses. Squats is not a lift That requires large amounts of weight to get an effective muscle reaction. Again, focus on proper form and technique first if your new to it. Then as you progress to intermediate switch up the duration of the lift and try pausing at the parallel point and then explode up. For Example, lets say you are doing 4 sets you could do the following

    set 1: 20-30 reps
    set 2: 10-12 reps
    set 3: 8 reps
    set 4: 15 reps

    #1 - would be a duration that is quick but controlled

    #2 - would be a slightly slower duration than #1 but pause at the parallel point and then explode

    #3 - would be a duration that is less going down easing into the parallel point, pause (one to two count), then explode quickly

    #4 - would be an even duration through entire lift.

    The idea is to mix it up do different variations like #3, #2, #4, #1 or #2,#1,#3,#4

  6. #6
    I Am JEFIT Legend Deviation's Avatar
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    Here's a few more videos worth watching. [URL="http://www.elitefts.com/documents/mattwenning.htm"]Matt Wenning[/URL] (1100lb squatter) goes over form and corrective actions (its a series).

    So You Think You Can Squat Part 1



    All Videos
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  7. #7
    Member nickmass's Avatar
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    This squat series is fantastic! one thing, I work out at home. I have a bench and free weights. so for me I load up the bar on the floor and lift it over my head and onto my shoulders for my squat, we are not talking about much weight here, less than a 50 kg.

    but this is going to be ..............challenging for me to get my form right, I do get some lower back and knee pain so I am obviously doing something wrong, or I am just getting old lol

    I need to work on form more.........obviously

  8. #8
    I Am JEFIT Legend Deviation's Avatar
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    You need to be careful nickmass. You can hurt yourself doing it the way you are. I'd check around craigslist or local ads for a used bench/squat combo, sqaut rack, or power rack. Be safe.
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  9. #9
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    Did legs on Friday, still sore today All seriousness though I tried out the Stronglifts 5x5 for a while and it really showed me the importance of doing squats. I ended up stopping the program a bit short but I still use a 5x5 set for squats while incorporating the other support exercises. I " walked" out of the gym Friday looking like I had a huge stick up my ***

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