Ass to grass vs. Parallel squats

[Docd187123]

Very bad idea in my opinion (I'm assuming you mean having separate days for quads and hammies). These muscles are all meant to be used together as a whole unit, not separate pieces independent of each other. I can't imagine a scenario where doing it that way could possibly benefit someone in any way, shape or form.

I agree with Ruckin especially if your goals include strength and performance.

 

[MR10X]

I would alternate days for front squats and rear squats.the rears were more for strenght and fronts were more for size.

 

[antipcman]

While I absolutely agree the squat is probably the BEST compound exercise overall, using a near perfect form is the key to enhancing muscular development while preventing MS injuries

Consequently I would not recommend an "ass to grass" extreme many are referring to, in all BUT the most experienced BB!

From an anatomical perspective femur displacement below 90 degrees (+ or - 10 degrees) movement places undue stress on the menisci with a disproportionate improvement on muscular development.

Oh I know some swear by such extremes maneuvers but hyperextension or flexion of essentially any joint may actually weaken joint integrity bc the peri-articular structures (tendons, ligaments, fascia) are what's being "stretched".

So when do these injuries occur? Once a joints ROM limits have been reached (when joint stressors have peaked) and actin and myosin overlap are minimal, the lifter realizing he cant's make the lift uses "compensatory" body mechanics and shifts the weight to one side, placing severe stress on an isolated portion of a specific joint. The end result, something "gives".

Now don't get me wrong mates, even though A-G squats can indeed be beneficial, the risk benefit ratio increases so remarkably that form, technique, and overall body mechanics become even more important to diminish the frequency of injuries.

Finally, if your the type of mate that has "bad knees' it goes wo saying any squat below horizontal is asking for trouble, IME

I agree with you. I find it paramount to understand one's own limitations without weight before executing with weight. I explain to young athletes the importance of various movements and how to execute appropriately in every movement without weight before using weight. I have seen freshmen in high school executing squats with 225, 315, etc. but you can see a slight forward lean in ATG before coming up or their heals will come up. They have so much time to develop I stress that they're getting better workouts with a fraction of the weight. I'd rather see a person who is new to squatting use the bar and power through their squat with raw execution and err on the side of caution. I've seen females who start off with 25 30 pounds TOTAL and work their way up to 100 or even 200+ with legs that some males who are "squatting" double are envious of. Why? They started off by saving form long before helping their egos by overdoing it.

 

[theprodgicalson]

Very bad idea in my opinion (I'm assuming you mean having separate days for quads and hammies). These muscles are all meant to be used together as a whole unit, not separate pieces independent of each other. I can't imagine a scenario where doing it that way could possibly benefit someone in any way, shape or form.

Frank Zane actually did this for the 81 Olympia. He would work out the front half of his body (chest, quads, delts), then his back half (back, hamstrings, rear delts) and then he would do arms on a separate day.

 

[romaleos]

If you wanna incorporate front and back squats into a program, Hatchsquat.com is a good one.

 

[RF1]

Was told in the gym today by someone who noticed I use a wide grip that I would increase my pb If I trained with a close grip. Can't see how this could make any difference anyone know if there is any truth in this.

 

[smashfit]

I think a lot of the various training methods out there such as close vs wide grip bench, high bar vs low bar for squatting,etc. really comes down to the individual user.

I know some powerlifters swear by low bar for squat, and some close grip for bench....but that doesn't mean it works for everyone! Take it with a grain of salt because what works for someone else might not work for you! That being said, maybe try close grip out and see how you like it!

 

[RF1]

I think a lot of the various training methods out there such as close vs wide grip bench, high bar vs low bar for squatting,etc. really comes down to the individual user.

I know some powerlifters swear by low bar for squat, and some close grip for bench....but that doesn't mean it works for everyone! Take it with a grain of salt because what works for someone else might not work for you! That being said, maybe try close grip out and see how you like it!

Feels really uncomfortable on my right sholder. If there was any truth in it would have tried to work on my flexibility on my sholders. Got to love fuckers handing out words of wisdom at the gym when you're mid set Lol.

 

[Docd187123]

With a close grip on the squat it allows a tighter contraction of your upper back muscles which provides a sturdier base for the bar and in some cases may help you keep your chest and upper back up from caving.

The problem is the flexibility as you mentioned. My left shoulder is fucked and I can still get a pretty narrow grip on the bar but it aggravates my elbow/forearm issues to no end. What I've done as a work around is go with a wide grip for warmups and light working sets. If I'm working with 90% or above I'll close the grip width which helps me stay tight all around better.

Edit* I should also add you may not notice anything with a grip change. You may notice a lot. Experiment and see.

 

[RF1]

With a close grip on the squat it allows a tighter contraction of your upper back muscles which provides a sturdier base for the bar and in some cases may help you keep your chest and upper back up from caving.

The problem is the flexibility as you mentioned. My left shoulder is fucked and I can still get a pretty narrow grip on the bar but it aggravates my elbow/forearm issues to no end. What I've done as a work around is go with a wide grip for warmups and light working sets. If I'm working with 90% or above I'll close the grip width which helps me stay tight all around better.

Edit* I should also add you may not notice anything with a grip change. You may notice a lot. Experiment and see.

Yea sounds lik a good idea mate will give it a go next leg day. If I completely fuck my sholders il post backand let u know it didn't work

 

[RF1]

Had to share this one with you guys so true lol.

 

[MindlessWork]

With a close grip on the squat it allows a tighter contraction of your upper back muscles which provides a sturdier base for the bar and in some cases may help you keep your chest and upper back up from caving.

The problem is the flexibility as you mentioned. My left shoulder is fucked and I can still get a pretty narrow grip on the bar but it aggravates my elbow/forearm issues to no end. What I've done as a work around is go with a wide grip for warmups and light working sets. If I'm working with 90% or above I'll close the grip width which helps me stay tight all around better.

Edit* I should also add you may not notice anything with a grip change. You may notice a lot. Experiment and see.

I have rather long arms and close grip for squat kills my shoulders

 

[Eloquence]

How long? I'm 6 foot tall with a 6'8" wingspan

 

[RF1]

I have rather long arms and close grip for squat kills my shoulders

I gave the close grip a try on Monday did a good sholder warm up first cause it really fucks with my sholders to. Didn't feel any difference in my lift at all.

 

[Mayne]

How long? I'm 6 foot tall with a 6'8" wingspan

I am at equal proprtions 6 to 6

 

[double-leg]

I've been training legs twice a week for a few weeks now, but I don't split up quads and hams. I've been curious about doing it, just not sure how to fit it into my split.

Do you mean train specific to hit hams or quads? Like changing the angle to hit hams or quads. I do hack squats then go right into dumbbell squats leans a little less upright untill i feel it in my quads.
I try to keep constant pressure on the muscle group. So yes ive done this twice a week. Front squats vs squat. Or work hammies more on one day and quads the next. Ultimately you really can't work one without workngthe other. So there is really no way to seperate the quad and hamstring they work in tandem (Agonist/antagonist)

 

[MindlessWork]

How long? I'm 6 foot tall with a 6'8" wingspan

I'm 5'10" with a 6'2.5" wingspan

 

[Docd187123]

I have rather long arms and close grip for squat kills my shoulders

You can work on rotator cuff mobility or use a grip that doesn't cause pain. I've needed to switch to a wider grip bc of shoulder mobility issues which cause pain in my elbow/forearm. I only use the close grip for heavy sets >90%

 

[MindlessWork]

You can work on rotator cuff mobility or use a grip that doesn't cause pain. I've needed to switch to a wider grip bc of shoulder mobility issues which cause pain in my elbow/forearm. I only use the close grip for heavy sets >90%

Sometimes I put my arms out almost all the way to the collars for stability but been working on a grip width that's somewhat wider than my shoulders

I do find I have less shoulder discomfort with a wide grip, considering I have an impingement due to a somewhat misshapen left clavicle (broke it as a kid, and was never set right)

 

[h.hulk73]

Im with you on squats.
Against you on deadlifts.

Its unpopular and I dont care. The only mother fuckin exercise that is literally tailor made for injury

I agree with you