Squats

[madferit]

I have always used squats as part of my leg routine, but my q is:

Should you go ass-to-floor or "just below 90 degrees"? I have only tried the latter and it works, but is the ATF way more effective?

 

[Valdez]

which-ever way is more comfortable. I prefer ATF and then go really heavy with a more limited range of motion on leg press.

some people just cannot go further than 90 if you can- do it-

 

[GenetiKing]

I'm 6'0" with long legs. It's very hard for me to do ATF squts without losing balance or bending over too far. So when I do ATF squats, I go much lighter than in doing the "thigh-parallel-to-floor" squat. In other words, I can use much more weight going with the latter. However, I wouldn't waste my time doing any squat less than at least parallel.

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[edgecrusher]

I have the same problem as genetiking. I'm 6'2, so what I'll do is a heel elevated squat. It cuts into my poundages, but I get a better rom, and it emphasises my thighs more. I feel atf squats also help to develop the area around the knee.

 

[kingsquat]

I'm 6'1" and I go below paralell, but not ATF. I see a lot of guys going ATF and bouncing their asses off their hams. Slamming your hams off your calves at the bottom gives you a momentum boost. I prefer to go down controlled and stop just below paralell. Don't get pissed at me all you ATF'ers who do them right. I'm just talking about the ones who go down out of control and use the momentum to carry them halfway back up before they actually have to start pushing... As far as balance goes, I'm tall and don't have a problem. Try lowering the weight for a while and adjusting your form to keep better balance.

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One Rep Past Death...

 

[strengthmonster]

ATF is the best for growth so long as your knees can take it. Just remember not to 'bounce' at the bootom.

 

[MrMuscle]

im 6'2 and all legs myself..i always do ATF squats...but my problem is that my left foot will move at the bottom..and pint more and more out..so i gotta correct it all the time...anybody know what to do?

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[Valdez]

tall squatters who have trouble can use alot of front squats.

 

[Hannibal]

Originally posted by Valdez:
tall squatters who have trouble can use alot of front squats.

I'm 6'3" and front squat are great!


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"I'm having an old friend for dinner."

 

[Cackerot69]

go as deep as you can. if you can't go below 90 degrees, you need to work on your flexibility.

 

[Sun]

Shit I'd kill myself ATF.

I go 45 degrees, closest to floor.. and my stuff is on fire.

 

[Cube]

The ATF method is more effective since you are using a greater range of motion than just going to parallel. You should try and squat as deep as your body permits you. But if you're a tall ectomorph then you are going to have trouble squatting in this manor. Also, if you cant squat deep then you should try stretching the quads, hams, glutes, calves and abs.

 

[BodybuildingUniverse]

if you get gains from slightly below than I would say keep at it. You cant keep up those ass-to-floors forever. I have widened up my stance quite a bit over the last two years and last week went back to narrow and super deep for something different. Got 315 for 8 on my top set and definitely felt it…just dont bounce. Ease into it and then power up with the quads...

my $.02



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