The squat proof

[Mawse]

45 degree leg presses are potentially a nightmare for the L5 S1 disc, Dr Stuart McGill has written about this.. same with any kind of crunch or situp.

Good leg presses like the nautilus xpload horizontal plate loaded one, are just as effective as squats with less lower back trauma. You can do higher reps without risking snapping your shit like you would with squats when the stabilizers and back fatigue before the legs.

I love squats but they're not a make or break exercise. I did belt squats and leg press for a year and my legs lost no size or strength.

anyone spouting broscience about hgh release, squats build the arms etc can still go fuck themselves.

[pissant]

Really??

Sprinting is a power (explosive) sport. You don't train power with higher reps. Usually 1-5 depending on the % and never over 5 and most of the time 1-3 with a 2-4min recovery (see energy systems). Are you one who believes that you train speed with higher reps? (referring to the Ben Johnson pic). You don't train for size with heavy weigh/low rep scheme. Powerlifiting, as an example, reps are kept low based on a % and once again, reps are 1-3.

Rule of thumb give or take a rep...

1-3 = Power

5-8 = Strength

10-12 = Hypertrophy

15 + Muscular endurance

Powerlifters train for Power as with most power sports (Football, Baseball, Track and field, etc) and most start with a Power exercise  (O-lifts, Bench, squat, deadlift, plyos, etc) again, on a %. Reps no more than 5. Can't remember the last time I saw an elite powerlifter with bigger, more muscular legs than an Olympia competitor. Don't believe me, AJ Roberts just did his first bodybuilding contest. Look at his pics.  

omg i agree with everything u just said. This is a bodybuilding forum which is why I said SPRINTS ARE USELESS fucking chirst.

[Shockwave]

I squat every week but my knees cry at anything over 315, probablt from all the running with gear I did during/after my military days.....

maybe I should look into getting knee wraps? Anyome have any advice? I dont want to quit squatting....

[Icelord]

I squat every week but my knees cry at anything over 315, probablt from all the running with gear I did during/after my military days.....

maybe I should look into getting knee wraps? Anyome have any advice? I dont want to quit squatting....

315 parallel or even better a2g is pretty heavy for most trainers. Do that for 10-12 reps with a full squeeze at the top on the last rep and I doubt your quads won't be popping out of the skin.

[Shockwave]

315 parallel or even better a2g is pretty heavy for most trainers. Do that for 10-12 reps with a full squeeze at the top on the last rep and I doubt your quads won't be popping out of the skin.

I do 315 3x8-10, generally.... and thats at the point where the noise coming from my knee makes me start worrying that I may go down and experience a 'fux' moment...

cant really do A2G due to my body mechanics... im 6'3" and I just cant get tht low without going over backwards/knees a foot over my toes

[headhuntersix]

I squat every week but my knees cry at anything over 315, probablt from all the running with gear I did during/after my military days.....

maybe I should look into getting knee wraps? Anyome have any advice? I dont want to quit squatting....

I wear sleeves...the warmth does enough. I don't and have never wrapped.

[James28]

Coach knows his shit. I copied that chart he wrote. Making sure I stay in the Hypertrophy range.

[the trainer]

For those saying that squats mess up your lower back and joints that is not true unless you dont know how to squat properly or you use too much weight.

[chaos]

I squat every week but my knees cry at anything over 315, probablt from all the running with gear I did during/after my military days.....

maybe I should look into getting knee wraps? Anyome have any advice? I dont want to quit squatting....

Do 225 back squat supersetted with front squat.
You can hate me later.

[Shockwave]

Do 225 back squat supersetted with front squat.
You can hate me later.

ive already got the hate set aside for you. Will try later this week , followed directly by punching our token gym 'shadow boxing, grunting/homo style moaning, tapout and $100 dollar jean wearing, giant mohawk sporting manlet' in the throat, and then curling into the fetal position while cursing your name.

[Coach is Back!]

45 degree leg presses are potentially a nightmare for the L5 S1 disc, Dr Stuart McGill has written about this.. same with any kind of crunch or situp.

Good leg presses like the nautilus xpload horizontal plate loaded one, are just as effective as squats with less lower back trauma. You can do higher reps without risking snapping your shit like you would with squats when the stabilizers and back fatigue before the legs.

I love squats but they're not a make or break exercise. I did belt squats and leg press for a year and my legs lost no size or strength.

anyone spouting broscience about hgh release, squats build the arms etc can still go fuck themselves.

Yep, Dr. McGill is dead on. I've been to a couple of his seminars.

[ProudVirgin69]

I squat every week but my knees cry at anything over 315, probablt from all the running with gear I did during/after my military days.....

maybe I should look into getting knee wraps? Anyome have any advice? I dont want to quit squatting....

No need to go over 315, especially if you're just training for health/aesthetics.  Cut rest periods down, increase reps, slow the rep speed down, pre-exhaust--anything that will make less weight more effective.

If you can do 5 sets of 20 with 225, resting 60-90 seconds between sets, you're a pretty strong dude

[James28]

45 degree leg presses are potentially a nightmare for the L5 S1 disc, Dr Stuart McGill has written about this.. same with any kind of crunch or situp.

Good leg presses like the nautilus xpload horizontal plate loaded one, are just as effective as squats with less lower back trauma. You can do higher reps without risking snapping your shit like you would with squats when the stabilizers and back fatigue before the legs.

I love squats but they're not a make or break exercise. I did belt squats and leg press for a year and my legs lost no size or strength.

anyone spouting broscience about hgh release, squats build the arms etc can still go fuck themselves.

Even when using light weights on the leg press? I feel absolutely no pressure on my back when leg pressing. I also rarely put over 200 lbs (or 100kg) worth of weight on the machine (the weight of the machine itself excluded) and press 20-25 reps per set.

[Shockwave]

Even when using light weights on the leg press? I feel absolutely no pressure on my back when leg pressing. I also rarely put over 200 lbs (or 100kg) worth of weight on the machine (the weight of the machine itself excluded) and press 20-25 reps per set.

because of my body mechanics,  I have to lift my ass and lower back clear off the back support (with wide knees) to bring my knees to parallel and beyond, and it puts a ron of strain on my lower back.

[James28]

because of my body mechanics,  I have to lift my ass and lower back clear off the back support (with wide knees) to bring my knees to parallel and beyond, and it puts a ron of strain on my lower back.

Maybe try not bringing your legs down too low? I find a 45 degree angle works very well and anything lower start stressing my back and knees

[Mawse]

With good hip mobility and a low foot placement you might not flex your lower back.. Personally I prefer horizontal plate loaded leg press, one leg at a time for 20 reps.. Less chance of an oh shit moment.

I have a lot of back issues though.. Four discs are on the way out

[FermiDirac]

True but there are a lot of getbiggers who dont squat and claim that leg press gives the same or even better results.

Most of those are heavy breathing permabulkers who gets winded from climbing a staircase. Hope this helps.

[Melkor]

315 parallel or even better a2g is pretty heavy for most trainers. Do that for 10-12 reps with a full squeeze at the top on the last rep and I doubt your quads won't be popping out of the skin.

Yep, 315 is really all you ever need for hypertrophy purposes in the squat. Anything over that and it becomes more and more difficult to focus on targetting specific muscles and squeezing this or that. The best bodybuilders who have squatted built their legs using 225 - 405 in the squat.

[JOHN MATRIX]

omg i agree with everything u just said. This is a bodybuilding forum which is why I said SPRINTS ARE USELESS fucking chirst.

When is the last time you actually tried them?

[kimo]

i squatted solidly for 15 years full deep squats . they were extremely good but quite taxing . someone with tall legs short torso . needs more than squats to built thighs . may injure your back too .. great but my deadlift was always better .

[YngiweRhoads]

Squats are the shit.