[quote]hungry4more wrote:
[quote]dnlcdstn wrote:
My upper body is pretty well developed for a thin framed guy, now I’m concentrating on getting some over hang or sweep on my quads I guess. [/quote]
Narrow stance ATG front squats, you’re welcome :)[/quote]
I do these as a finisher now. I can’t seem to keep upright when I have a heavy enough load to stimulate. Anything over 205 rolls down my delts and eventually down my arm.
[quote]dnlcdstn wrote:
[quote]hungry4more wrote:
[quote]dnlcdstn wrote:
My upper body is pretty well developed for a thin framed guy, now I’m concentrating on getting some over hang or sweep on my quads I guess. [/quote]
Narrow stance ATG front squats, you’re welcome :)[/quote]
I do these as a finisher now. I can’t seem to keep upright when I have a heavy enough load to stimulate. Anything over 205 rolls down my delts and eventually down my arm.[/quote]
You can try either Olympic grip (with the elbows up in front and the fingers under that bar) or just ram the bar into your neck; not enough to impair breathing.
[quote]krsoneeeee wrote:
open your minds. [/quote]
One of my favorite ways to do squat when I am not going heavy is very narrow, and go down and up very slowly (3-5 seconds down, 2 seconds up) but I dont lockout my knees and just keep the quads under constant tension. This kills my quads.
As for leg press, I occasionally go very heavy, but I primarily use it for supersets with leg extensions. For example, I will preexhaust with leg extensions then jump on the leg press and bang out 20 with a set weight, and do that for multiple sets. This has already contributed to visible growth in my quads in about a month.
[quote]dnlcdstn wrote:
[quote]hungry4more wrote:
[quote]dnlcdstn wrote:
My upper body is pretty well developed for a thin framed guy, now I’m concentrating on getting some over hang or sweep on my quads I guess. [/quote]
Narrow stance ATG front squats, you’re welcome :)[/quote]
I do these as a finisher now. I can’t seem to keep upright when I have a heavy enough load to stimulate. Anything over 205 rolls down my delts and eventually down my arm.[/quote]
That’s purely a setup issue. Either do what the other poster said, and work on oly grip, or hold it properly AGAINST your neck and BEHIND your delts, not on top of them. It isn’t fair to blame the exercise when you’re not executing it properly, but I’m quite sure once you get the form down (also remember to sit on your heels, not toes) you’ll have a different opinion of them. And why use them as a finisher? They’re a perfect lift to start off a quad workout with, and focus on improving strength greatly with. If I can stabilize in the high 300’s and low/mid 400’s on front squats, I’m pretty sure that it isn’t the weight used that’s the issue for you if the bar rolls off at anything above 205. The bar actually SHOULD restrict your breathing a little bit, part of why I keep them below 8 reps almost all the time.
For people with frontsquat form issues I like to get them to do 2 things prior to starting.
Do a few of each of those and wham bam you’re away.
[quote]PB Andy wrote:
[quote]krsoneeeee wrote:
[quote]actionboy wrote:
saying that something is general knowledge still isn’t proving shit. you D-bag.[/quote]
hopefully that link works, any of those should give you soem nice reading - main point to take away is the lack of hamstring co-contraction which supports the knee.
[/quote]
Wow, did you at least read the abstract of any of these articles? AT ALL?[/quote]
During the squat, the maximal compressive force was 6139 ± 1708 N, occurring at 91° of knee flexion; whereas the maximal compressive force for the knee extension exercise was 4598 ± 2546 N (at 90° knee flexion). for those of you who tried to bite my head off there is not a lot of difference in force production here, BUT the point i was making is there is no support from the hamstrings to stop anterior translation of the tibia)*
An anterior shear force (anterior cruciate ligament stress) was noted during open kinetic chain knee extension from 40° to full extension
EMG data indicated greater hamstring and quadriceps muscle co-contraction during the squat compared with the other two exercises.
And thats just from one article, come on seriously - all you sheep stop following professor X - dont be like every other fuck wit in the gym industry and have your own, informed opinion.
In any case, i never said i was against doing leg extensions (something many of you haven’t realised yet, hence my confusion at being abused)
Also, don’t think im trying to come across as a know-all, Im not american so id gladly be proved wrong…
^geezus god you cant quit can you? you cant just say your piece and leave it, you have to throw in a snide remark at the end about “well im not american so i wont throw a fit about being wrong.”
this goes for everyone, get the fuck over yourselves and discuss this like men, stop acting like children.
[quote]krsoneeeee wrote:
[quote]PB Andy wrote:
[quote]krsoneeeee wrote:
[quote]actionboy wrote:
saying that something is general knowledge still isn’t proving shit. you D-bag.[/quote]
hopefully that link works, any of those should give you soem nice reading - main point to take away is the lack of hamstring co-contraction which supports the knee.
[/quote]
Wow, did you at least read the abstract of any of these articles? AT ALL?[/quote]
During the squat, the maximal compressive force was 6139 �± 1708 N, occurring at 91�° of knee flexion; whereas the maximal compressive force for the knee extension exercise was 4598 �± 2546 N (at 90�° knee flexion). for those of you who tried to bite my head off there is not a lot of difference in force production here, BUT the point i was making is there is no support from the hamstrings to stop anterior translation of the tibia)*
An anterior shear force (anterior cruciate ligament stress) was noted during open kinetic chain knee extension from 40�° to full extension
EMG data indicated greater hamstring and quadriceps muscle co-contraction during the squat compared with the other two exercises.
And thats just from one article, come on seriously - all you sheep stop following professor X - dont be like every other fuck wit in the gym industry and have your own, informed opinion.
In any case, i never said i was against doing leg extensions (something many of you haven’t realised yet, hence my confusion at being abused)
Also, don’t think im trying to come across as a know-all, Im not american so id gladly be proved wrong…
[/quote]
get outta here
I just hit 375x3 today on back squats and I can front squat 295x2. Everyone is different but I think if you get the technique down you’ll be rockin the barbell once again as a main exercise for quads (if you want to).
[quote]trav123456 wrote:
I just hit 375x3 today on back squats and I can front squat 295x2. Everyone is different but I think if you get the technique down you’ll be rockin the barbell once again as a main exercise for quads (if you want to).[/quote]
Wow. I couldn’t imagine repping the upper 200’s on front squats. Not yet anyways. I’m gonna have to get my technique down and just keep hammering away.
[quote]dnlcdstn wrote:
[quote]trav123456 wrote:
I just hit 375x3 today on back squats and I can front squat 295x2. Everyone is different but I think if you get the technique down you’ll be rockin the barbell once again as a main exercise for quads (if you want to).[/quote]
Wow. I couldn’t imagine repping the upper 200’s on front squats. Not yet anyways. I’m gonna have to get my technique down and just keep hammering away.[/quote]
Technique makes all the difference for front squat. Once you dial it in, you will find yourself much stronger, I do them the same ways as HFM, its tough but once you get it you will reap the benefits.
[quote]GluteusGigantis wrote:
For people with frontsquat form issues I like to get them to do 2 things prior to starting.
Do a few of each of those and wham bam you’re away.[/quote]
That’s actually some interesting advice that I want to try out. I recently split my leg days into quads or hamstring focus, so I wanted to incorporate front squats on my “quad day” (I’m still quite the rookie here). Anyway, I’ve always been a little hesitant about front squats as they just don’t feel right when I do them, so maybe I’ll try these things out and see if that helps me a bit.
As for squats and leg pressing, my squat is pretty terrible, and like most people I can leg press more than I squat, but I also prefer doing leg press because it’s a more comfortable position for me. Squats don’t hurt me in any way (that I know of!) so I continue to do them and try to get better at them since it’s something I want to improve not ignore. I’m a very short person as well, so I always figured that squatting would be one of those things that I would do well with.
Just my thoughts on this, but again, wanted to thank you for the interesting front squat advice!
[quote]silverhydra wrote:
[quote]dnlcdstn wrote:
[quote]hungry4more wrote:
[quote]dnlcdstn wrote:
My upper body is pretty well developed for a thin framed guy, now I’m concentrating on getting some over hang or sweep on my quads I guess. [/quote]
Narrow stance ATG front squats, you’re welcome :)[/quote]
I do these as a finisher now. I can’t seem to keep upright when I have a heavy enough load to stimulate. Anything over 205 rolls down my delts and eventually down my arm.[/quote]
You can try either Olympic grip (with the elbows up in front and the fingers under that bar) or just ram the bar into your neck; not enough to impair breathing.
[/quote]
Lifting straps is another option but maybe not for going heavy. I think the BB stance (cross grip into the throat) is the best way to go.
Damn impressed by your numbers OP.
[quote]Cozzy wrote:
[quote]GluteusGigantis wrote:
For people with frontsquat form issues I like to get them to do 2 things prior to starting.
Do a few of each of those and wham bam you’re away.[/quote]
That’s actually some interesting advice that I want to try out. I recently split my leg days into quads or hamstring focus, so I wanted to incorporate front squats on my “quad day” (I’m still quite the rookie here). Anyway, I’ve always been a little hesitant about front squats as they just don’t feel right when I do them, so maybe I’ll try these things out and see if that helps me a bit.
As for squats and leg pressing, my squat is pretty terrible, and like most people I can leg press more than I squat, but I also prefer doing leg press because it’s a more comfortable position for me. Squats don’t hurt me in any way (that I know of!) so I continue to do them and try to get better at them since it’s something I want to improve not ignore. I’m a very short person as well, so I always figured that squatting would be one of those things that I would do well with.
Just my thoughts on this, but again, wanted to thank you for the interesting front squat advice![/quote]
It just takes practice and remember that we’re all learning. H4M and GG are certainly worth taking advice from.
Squat vs Leg Press - I guess we could argue on this forever, but it’s not like if you choose one you can’t do the other. Improve your weight in one and keep practicing on the other. Rome was not built in one day.
[quote]GluteusGigantis wrote:
For people with frontsquat form issues I like to get them to do 2 things prior to starting.
Do a few of each of those and wham bam you’re away.[/quote]
Actually the second variation is what I use for warm up. Then with plates then normal grip and off I go. I can do the Oly grip but not too heavy, then I go to lifting straps and cross grip when it’s much heavier. I read in Cressey’s book that the bar is supposed to be pushed in towards the throat and that I’ll get used to, doesn’t affect me as much and seeing the leg development (particularly going down 4 seconds, heel elevated and ATG) makes a big difference.
The second variation helps guys find where the bar should be on their shoulder, and helps them gauge the type of balance they should having during a front squat (esp when combined with the feeling of trying an overhead squat).
Just good prompts really.
Once these two things are sorted you look at depth issues and adjust stance width, heel elevation (as per your suggestion), to get things right.
IMO front squats are easier to teach people than back squats.
[quote]Professor X wrote:
I use a squat machine. i don’t do barbell squats. I also don’t deadlift. You have to find what works for you…and by that I mean actually finding what works and not avoiding movements just because you aren’t good at them or are lazy.
If my back was’t growing I would probably try deadlifts. If my legs were making no progress, I would probably add squats back in.[/quote]
Is the squat machine you use similar to a hack squat machine? I thought you might have been talking about a smith machine, but I think it’s just something I personally haven’t come across. Did you just give up bb squats because you were afraid of going too heavy?
Leg extensions are great. They do put a very large load on the ACL, but I wouldn’t say it’s significant enough that they need to be avoided. It is indeed a staple in the later phases of ACL rehab and has even proven to help with patellar tendonitis/tendonosis when incorporated eccentrically(the “negative” phase). Also, bodybuilders love them and it’s pretty functional if you ask me.
I personally prefer hack squats and sissy squats or close stance front squats, but to each their own.
[quote]Professor X wrote:
[quote]hurg53 wrote:
[quote]Professor X wrote:
I use a squat machine. i don’t do barbell squats. I also don’t deadlift. You have to find what works for you…and by that I mean actually finding what works and not avoiding movements just because you aren’t good at them or are lazy.
If my back was’t growing I would probably try deadlifts. If my legs were making no progress, I would probably add squats back in.[/quote]
lol u must not like doing manly exercises. whats the point in looking big if ur not strong, False Advertising. tmuscle u better not delete this post i swear to god[/quote]
?? Who said I’m not strong? That squat machine is done with 11 plates on each side for my last set.
I would LOVE to see someone weak move that shit.
What bullshit has gotten into some of your heads that you think not doing a deadlift means you don’t train heavy?
Who the hell builds a big back without it being strong?[/quote]
He’s the fat kid that thought he got gout from eating too much beef and not from the 80lbs of lard he’s carrying.
He is trolling.
[quote]GluteusGigantis wrote:
For people with frontsquat form issues I like to get them to do 2 things prior to starting.
Do a few of each of those and wham bam you’re away.[/quote]
That’s good advice.
Also, learn to front squat without holding on to the bar at all, the bar simply rests behind your delts and against your neck, with your arms straight out in front of you, like this:
This is great for reinforcing form prompts, along with boosting confidence.