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squats Anonymous
hey /fit/ I've been lifting for a while now but recently I've decided to try to actually focus on squats.
the only problem is that i fucking hate them. I'm 5'9" and 146lbs and I can only pull off around 4 reps at 200lbs before I just can't do it anymore. Any suggestions on any other exercises I should be doing to get past this plateau like leg presses or anything?
pic unrelated
>> Anonymous
One of my methods of developing upper leg strength might help, but it's more of a sprinters' trick.
Find a wall, and with your back against the wall, get into a sitting position with your knees bent at a 90 degree angle. Keep pressing against the wall for 30, 40, 45 seconds at a time.
>> Anonymous
Yeah, drop the fucking weight.
I started squatting 160lb for singles, realised I was getting nothing, dropped to a measly 135 for reps, built back up.

Also, if you've never really done them, 200lbs at 146 is very good, even just for 4 reps, so you're probably not going low enough.

You should be going far below parralell, you want your hamstrings almost on your calves.
>> Anonymous
squats are hard when you first start doing them, period. reason being they place enourmous strain on the heart. if you're unfit this makes them difficult. they are also the most important exercise, period. so good work on starting to squat.

there are a bunch of things you can do. first, increase general physical preparedness. sled pulling if you got one, hiit and sprints will all increase fitness and make the exertion of the squat less taxing.

secondly, accessory exercises. this does not include the leg press. the leg press is the only exercise that stimulates the release of more growth hormone than the squat. it also has little or no carryover to the squat. i myself am not sure how this works, i think it has to do with the patterns the nerves fire in with each exercise. it's complicated sports shit.

your lower back, ass, and hamstrings as hip extensors are all vital to the squat, especially if you're going deep. the calves play a stabilising role, but would be a much lower priority. so working on all these muscles will help bring up the squat.

lunges and split squats will also help, but i'll note this is more because they recruit the glutes and hamstrings effectively if preformed properly, more than because they work the quads.

in short, SQUATZ.
>> Anonymous
>>34067
fucking physiology, that shit pisses me off about the leg press not carrying over cuz i can leg press 300lbs easy but i can't squat shit captain!
>> Anonymous
>>34074
lol, i noes. fucked if i can figure it.
>> Anonymous
The reason is because leg press is just the quads pushing the weight away by straightening the leg.

Squats use the quads to push you up by straighten the leg. They also use the antagonist, the hamstrings, to stop you going totally arse over. The whole hip area, is also very involved in stoping you leaning forward too much. Then there's the spinal erectors, keeping you from snapping your back in half.

Sure you can push the weight up and down, but who says you can use your posterior chain (muscles on your back) to also pull it up...

It's the difference between a hyperextension and deadlift.
>> Anonymous
>>34074

you can get away with improper form and doing more wait with leg press, but not a squat because you will get injured if you dont have proper form.
>> Anonymous
I want to add SQUATS to my regiment but I have a bad lower back. How could I get started?
>> Anonymous
>>34090
You can't.
Start off with just your bodyweight.
Then use just the barbell.
Now put more weight on the barbell.
Continue down this path.
>> Anonymous
>>34090
depends on what your back problem is. maybe start by specifically strengthening your lower back.
>> Anonymous
>>34091
Feel it recruiting, or stretching?

Imagine the things it would recruit if you went that low on a squat or good morning!

Leg press is a good exercise, don't get me wrong, but I can't really think of any situations where it's more usefull than a squat.

Like, it beats 90% of exercises people do, but it's trying to compete with squats, so y'know, no dice.
>> Anonymous
why the hell do people think that the squat is the king of exercises?
>> Anonymous
>>34098
Because it uses a shitload of muscles, adds a huge amount of beef to the body, increases neural efficiency, toughens you up mentally and adds INCHES to your dick.
>> Anonymous
>>34096
>>Imagine the things it would recruit if you went that low on a squat or good morning!

i do! if it carried over more then it would be another exercise i can use. it doesn't, so i don't.

>>34098
massive physical stimulus basically. your legs are the biggest limbs and actually help your heart pump blood. nothing works your legs like squats. does all sorts of shit, including stimulating your body to release large amounts of growth hormone.
>> Squatz !WAY7yC.BQI
I've been squatting for three months and do 242 for a single or 200 for five, 165 for ten, 132 for 15. Same height, a little heavier.

If you haven't been squatting before you're doing fine. Drop the weight to 50-65% of max and try for 3 sets of 12-15, and you'll see steady gains. I rotate through the weeks, so I do 3x15 one week, 3x10 the next, and 3x5 the third, then back to week one.
>> Anonymous
>>34060
holy shit u suck. we do it for 4 minutes at a time.
>> Anonymous
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Would dumbbell squats have the same effect and work out all your muscles as opposed to barbell squats or whatnot?

I only have dumbells. :(

< Also animooted
>> Anonymous
>>34094
I agree. One of the problems that people have with squats is bad stabilizer support (abs and lower back muscles). There are plenty of exercises to work on your abs, but very few are noted (and frowned upon by some) for the lower back. A routine you'd want to focus on is three exercises.

barbell good-morning
http://www.exrx.net/WeightExercises/Hamstrings/BBGoodMorning.html

barbell straight leg deadlift
http://www.exrx.net/WeightExercises/Hamstrings/BBStraightLegDeadlift.html

barbell straigh-back straight-leg deadlift
http://www.exrx.net/WeightExercises/Hamstrings/BBStrBackStrLegDeadlift.html

These three work a whole range of muscles, but are great at forming posture, balance, and form needed for the squat. These are not meant to work to exertion or are meant to max out on a frequent basis. You cannot cheat on these lifts...the weight will punish you if you do. Start light to figure out your tolerance and add weight as needed. Best if you had a spotter too. Have fun!