Author Topic: Squats: Awesome or Awful & Overrated? (Read 24720 times)

The True Adonis · « **Reply #50 on:** October 30, 2011, 10:05:14 AM »

Here is a study that shows the SQUAT vs. the Leg Press as far as muscle development goes.

http://journals.lww.com/acsm-msse/Abstract/2001/09000/Effects_of_technique_variations_on_knee.20.aspx

Conclusions: The greater muscle activity and knee forces in the squat compared with the LPL and LPH implies the squat may be more effective in muscle development

deceiver · « **Reply #51 on:** October 30, 2011, 10:11:45 AM »

Quote from: berblexer on October 30, 2011, 09:44:24 AM

He is an engineer

once again rofl @ american education.

i showed this to my friend who is an engineer from legitimate POLISH school and he laughed his ass off.

The True Adonis · « **Reply #52 on:** October 30, 2011, 10:12:03 AM »

Here is another of the Squat PWNING the shit out of the Leg Press.

http://journals.lww.com/acsm-msse/Abstract/1998/04000/Biomechanics_of_the_knee_during_closed_kinetic.14.aspx

Overall, the squat generated approximately twice as much hamstring activity as the leg press and knee extensions. Quadriceps muscle activity was greatest in CKCE when the knee was near full flexion and in OKCE when the knee was near full extension. OKCE produced more rectus femoris activity while CKCE produced more vasti muscle activity. Tibiofemoral compressive force was greatest in CKCE near full flexion and in OKCE near full extension. Peak tension in the posterior cruciate ligament was approximately twice as great in CKCE, and increased with knee flexion. Tension in the anterior cruciate ligament was present only in OKCE, and occurred near full extension. Patellofemoral compressive force was greatest in CKCE near full flexion and in the mid-range of the knee extending phase in OKCE.

Coach is Back! · « **Reply #53 on:** October 30, 2011, 10:14:07 AM »

Quote from: The True Adonis on October 30, 2011, 10:12:03 AM

Here is another of the Squat PWNING the shit out of the Leg Press.

http://journals.lww.com/acsm-msse/Abstract/1998/04000/Biomechanics_of_the_knee_during_closed_kinetic.14.aspx

Overall, the squat generated approximately twice as much hamstring activity as the leg press and knee extensions. Quadriceps muscle activity was greatest in CKCE when the knee was near full flexion and in OKCE when the knee was near full extension. OKCE produced more rectus femoris activity while CKCE produced more vasti muscle activity. Tibiofemoral compressive force was greatest in CKCE near full flexion and in OKCE near full extension. Peak tension in the posterior cruciate ligament was approximately twice as great in CKCE, and increased with knee flexion. Tension in the anterior cruciate ligament was present only in OKCE, and occurred near full extension. Patellofemoral compressive force was greatest in CKCE near full flexion and in the mid-range of the knee extending phase in OKCE.

And in conclusion like I've said for YEARS..........stay off the machines.

devilsmile · « **Reply #54 on:** October 30, 2011, 10:18:42 AM »

Well I'm convinsed, I'm just going to do basic excercises from now on. No more machinery. I've actually started doing weighted pull ups as my main excercises after deadlifts and I've actually got my ectomorph ribs from the back hidden when I do a latspread

Now I'll just do squats, longues and stiff legg deadlifts.... are extensions useless for quad developments?

dj181 · « **Reply #55 on:** October 30, 2011, 10:19:04 AM »

Generally speaking, the harder the exercise, the better the exercise.

The True Adonis · « **Reply #56 on:** October 30, 2011, 10:21:15 AM »

I`ve been squatting around 4 times a week using Smolov Routine and I have increased my squat about 50 lbs in a month. I still have another month to go. I think Layne Norton also got similar results.

purenaturalstrength · « **Reply #57 on:** October 30, 2011, 10:22:25 AM »

Quote from: The True Adonis on October 30, 2011, 10:21:15 AM

I`ve been squatting around 4 times a week using Smolov Routine and I have increased my squat about 50 lbs in a month. I still have another month to go. I think Layne Norton also got similar results.

adding 50lbs to the squat in a month is all drugs, it cannot be done unless you're very weak at the start of the month

devilsmile · « **Reply #58 on:** October 30, 2011, 10:24:50 AM »

so extensions are useless for leg development? Really I'm starting to think that all the extension moves do is give you an extremely good pump... but you develop your power from squats in actuality.

Someone say yey or nay on this!

The True Adonis · « **Reply #59 on:** October 30, 2011, 10:27:07 AM »

Quote from: purenaturalstrength on October 30, 2011, 10:22:25 AM

adding 50lbs to the squat in a month is all drugs, it cannot be done unless you're very weak at the start of the month

Try Smolov and really push yourself. Watch what happens you fucking debbie downer.

purenaturalstrength · « **Reply #60 on:** October 30, 2011, 10:39:13 AM »

Quote from: The True Adonis on October 30, 2011, 10:27:07 AM

Try Smolov and really push yourself. Watch what happens you fucking debbie downer.

come on you can't be serious

rules of weightlifting:

there are no magical routines or programs

my coach said so and he deadlifted 200kg with one hand, tore phone books and bent metal

Coach is Back! · « **Reply #61 on:** October 30, 2011, 10:40:02 AM »

Quote from: purenaturalstrength on October 30, 2011, 10:22:25 AM

adding 50lbs to the squat in a month is all drugs, it cannot be done unless you're very weak at the start of the month

No it's not all drugs. It's knowing how to train and knowing how to progress in training.

wes · « **Reply #62 on:** October 30, 2011, 10:48:31 AM »

Quote from: The True Adonis on October 30, 2011, 10:21:15 AM

Smolov Routine

Got a link brother?

Benny B · « **Reply #63 on:** October 30, 2011, 10:49:01 AM »

Quote from: deceiver on October 30, 2011, 10:11:45 AM

once again rofl @ american education.

i showed this to my friend who is an engineer from legitimate POLISH school and he laughed his ass off.

purenaturalstrength · « **Reply #64 on:** October 30, 2011, 10:51:14 AM »

Quote from: wes on October 30, 2011, 10:48:31 AM

Got a link brother?

1 second of google

http://stronglifts.com/how-to-add-100-pounds-to-your-squat-smolov/

wes · « **Reply #65 on:** October 30, 2011, 10:52:31 AM »

Quote from: purenaturalstrength on October 30, 2011, 10:51:14 AM

1 second of google

http://stronglifts.com/how-to-add-100-pounds-to-your-squat-smolov/

Thanks for that second of hard work man.

purenaturalstrength · « **Reply #66 on:** October 30, 2011, 10:53:47 AM »

Quote from: wes on October 30, 2011, 10:52:31 AM

Thanks man,I didn`t have a second to waste on it really.

lol...

i'm reading this for the first time myself but i don't really buy the 50lbs or more gain in a month

lol ludicrous

viking1 · « **Reply #67 on:** October 30, 2011, 10:55:03 AM »

I squat year round. But, I'm a bike racer though... not a bodybuilder.

The True Adonis · « **Reply #68 on:** October 30, 2011, 10:55:11 AM »

Quote from: wes on October 30, 2011, 10:48:31 AM

Got a link brother?

Yeep!

http://stronglifts.com/how-to-add-100-pounds-to-your-squat-smolov/

There is even an Excel Spreadsheet included and it will give you your entire schedule. I have been doing it for a little over a month and have increased my squat and even have gone up in bodyweight and have gotten a lot leaner. At this point I`m pulling a Frank Zane and gaining weight and losing body fat versus the typical cut and lose weight.

I think if anyone follows this and does not deviate at all, they will get a similar result. One thing, DO NOT Overestimate your current 1RM squat or you will be sorry. I was dead on with mine before I started so I had no issues, but most people tend to overestimate and this can have a funny consequence as the lifts won`t be able to be performed.

wes · « **Reply #69 on:** October 30, 2011, 10:56:29 AM »

Quote from: The True Adonis on October 30, 2011, 10:55:11 AM

Yeep!

http://stronglifts.com/how-to-add-100-pounds-to-your-squat-smolov/

There is even an Excel Spreadsheet included and it will give you your entire schedule. I have been doing it for a little over a month and have increased my squat and even have gone up in bodyweight and have gotten a lot leaner. At this point I`m pulling a Frank Zane and gaining weight and losing body fat versus the typical cut and lose weight.

I think if anyone follows this and does not deviate at all, they will get a similar result. One thing, DO NOT Overestimate your current 1RM squat or you will be sorry. I was dead on with mine before I started so I had no issues, but most people tend to overestimate and this can have a funny consequence as the lifts won`t be able to be performed.

Thanks Adam,I`ll give it a looksee.

Rammstein · « **Reply #70 on:** October 30, 2011, 11:03:24 AM »

Quote

THE SQUAT

Down this road, in a gym far away,
a young man was heard to say,
"no matter what i do, my legs won't grow"
he tried leg extensions, leg curls, and leg presses , too
trying to cheat, these sissy workouts he'd do.

from the corner of the gym where the big men train,
through a cloud of chalk and the midst of pain
where the noise is made with big forty fives,
a deep voice bellowed as he wrapped his knees.
a very big man with legs like trees.

laughing as he snatched another plate from the stack
chalking his hands and monstrous back,
said, "boy, stop lying and don't say you've forgotten,
the trouble with you is you ain't been SQUATTIN'. "

Rammstein · « **Reply #71 on:** October 30, 2011, 11:07:44 AM »

Quote

"I wouldn't tell somebody that they weren't a powerlifter because they only bench pressed, or they only bench pressed and deadlifted, but, what the hell is wrong with squatting? What are you, afraid? I thought powerlifters were supposed to be big, tough guys. Strap your cock on, leave your pussy at home, put a bar on your back and bend your knees!" - 'Captain' Kirk Karwoski

The True Adonis · « **Reply #72 on:** October 30, 2011, 11:11:51 AM »

Coach is Back! · « **Reply #73 on:** October 30, 2011, 11:15:42 AM »

Quote from: purenaturalstrength on October 30, 2011, 10:39:13 AM

come on you can't be serious

rules of weightlifting:

there are no magical routines or programs

my coach said so and he deadlifted 200kg with one hand, tore phone books and bent metal

You might want to re-evaluate your rules.

njanvi · « **Reply #74 on:** October 30, 2011, 11:16:50 AM »

Quote from: The True Adonis on October 30, 2011, 11:11:51 AM

Attention whore that guy....