Getting Deep, I'm Sold on it...

[Undecided09]

First, let me admit that, while for the most part I always stick to the basic bodybuilding theory, Form over Load all day everyday....

However, my legs have always been very strong, and luckily have responded extremely well, they are my best bodypart. Regardless, I sometimes succumbed to the desire to load the bar up super heavy and push as much weight as I can. I would throw 405 on and get a pretty good range of motion, but certainly not ass to the floor.

Today I decided to finally swallow my pride, put on a load that would allow me to get DEEP into the whole, with reps between 8-12.

I have potentially never had a better leg workout in my life. The pump was remarkable, and the soreness is deeper than ever.

To all new guys, and even some vets who still might not get that deep on their squats, if your body can take it, getting deep into the hole, even if it means sucking up your pride a little bit, is clearly a better way to spur overall leg growth/train, which really is the purpose of a squat, overall leg mass.

9

[RoaringMad Mac]

I totally agree.

[Jfew44]

I had the same thing happen to me last week. I cut the weight I usually do in half and took my squats deeper than I ever have. My legs were sore for 5 days where they are usually only sore for a day or two. Maybe I'll do it more often...

[Ronnie Rowland]

Unless someone has a bad lower back or a bum knee, I absolutely agree.

Full-range-motion builds muscle!!

[Undecided09]

Unless someone has a bad lower back or a bum knee, I absolutely agree.

Full-range-motion builds muscle!!

And the purpose of my thread was, WHY SHOULD LEGS BE ANY DIFFERENT!!!

I will admit to enjoy feeling like a bit a of a badass when I throw 405-415 on the bar and hit it for 4-7 reps, but as far as overall muscle stimulation and incorporation goes, its no comparison that getting deep into the hole recruits every muscle fiber in ur thigh, and that is what makes squats so great. IF YOU DON'T GET DEEP, YOUR MISSING OUT ON THE BEAUTY OF THE EXERCISE. I found that out once I decided to put away my ego.

9

[Narkissos]

IF YOU DON'T GET DEEP, YOUR MISSING OUT ON THE BEAUTY OF THE EXERCISE.

Blanket statement.

The ROM prioritized depends on what's required by the individual.

Sub-parallel is ham/glute-dominant...and it also places less overall load on the quad.

"Less overall load" as compared to squatting to 85-89 degree knee flexion.

I've switched from parallel to ass-to-ground...and guess what?

Overall thigh mass decreased.

Teardrop size increased marginally...glutes/hams got thicker.

But for an already posterior-chained-dominated bodybuilder, this did my physique zero benefit.

In conclusion... there is no 'best' manner in which to train ANY bodypart

'best' for a noob would be cyclic inclusion of all ROMs.

Or..better yet, varying ROMs from work-out to workout.

An intermediate would be 'best' served by including both partial and full ROMs within the same workout.

For myself, I've gotten to the point where instead of using multiple movements.. I use the same exercise but with modifications.

e.g.

I leg press to warm-up my thighs; glutes; hams; knees and hip.

Then i squat to parallel heavily to overload the muscle complex.

upon completion of my target sets, I squat ass-to-ground to isolate/stimulate the teardrop region.

A sidenote: Modifying an exercise proven to work makes more sense than varying exercises.

Variety is the curse of the bored.

-CNS

[lotaquestions]

im glad i found this thread, i was starting to think that i was the only person left that did true squats. ive known any thing but parallel. im a traveling salesman so i work out at alot of different gyms 2-3 a week, i get tiered of seeing a 180 pound juicer load 400+ on a bar and go down 3 inches and look around like he is doing something

[Ronnie Rowland]

im glad i found this thread, i was starting to think that i was the only person left that did true squats. ive known any thing but parallel. im a traveling salesman so i work out at alot of different gyms 2-3 a week, i get tiered of seeing a 180 pound juicer load 400+ on a bar and go down 3 inches and look around like he is doing something

LOL..This is so true!

[2bshredded]

It seems to be a macho thing, I'm guilty....I'm 48 so I don't lift anymore for the max.....I just try to keep my body from wilting away.
It's the only way to go.....slow and deep. Yeah that's what she said too!

[Mr Tick]

Bump for a answer to my ?

[lotaquestions]

when i am squating i keep the bar across my shoulders and go parallel(heavy weight) i like to look in the mirrot b/c when my quads dissapear i know that i am at 90. wider stance with toes slightly pointed outword

if im going lower than 90 i put the bar across the front of my shoulders and narrow up my stance (light weight) and go as low as possible (but on calves).