Squats

What is your physiology like?

Squatting is easier for people with a long torso and short femurs. If you have short torso and long femurs. All the stupid answers in this thread. Fuck man. Noobs are loose.

This would also make sense why you have a much higher deadlift.

Long femurs = easier deadlift (fuck sumo)/harder squat (fuck lowbar)
Short femurs = better squat (fuck lowbar) /harder deadlift (fuck sumo)

P.S. Fuck sumo deadlifts and lowbar squats, truly reserved for fags.

That's a thing? Are you confusing low bar and high bar?

A wide grip is usually used for lowbar. A wide grip used for high bar creates a looser shelf for the bar to rest on your back. A close grip used for high bar creates a tighter shelf for the bar to rest on your back (less bar travel).

That makes sense. I also have long arms relative to my height.
Deadlifting heavy feels great but squatting anything is torture. I need both for triathlons I'm doing this year so will look at how to maximize the efficiency of my fucked up physiology.

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Squatting seems more of a mental lift to me. As in 5 reps of 135 feels nearly the same as 5 reps of 175. I can do 175 but 135 still feels heavy.

Baskets of dirty laundry and horrible cable management? Any more?

Sorry no. This is a squat general

Are we talking kgs or lbs? If lbs, the difference isn't that much to be honest.

Okay. Any more squat questions? Front squat is comfy if you have long femurs.

Sauce?

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found it, madison deck for anyone else wondering

Is leg press or hack squat better as an accessory to barbell squat?

Do both. Hack squat is a better accessory for front squats. Leg press with variation is a better accessory for back squats.

Different user, possibly dumb question. Do you do accessories on the same day as the main life? I squat and leg press on the same day of my PPL currently. Is that the correct approach?

sauce?

Yes. Yes. The primary lift, then other lifts to target weak points in that muscle, i.e. accessory work. If you are hamstring dominant you should incorporate front squats. The accessory work should target the part of your muscle which is less dominant for balance. Start thinking of your legs as anterior (quad) and posterior (hamstrings) when you train them and incorporate squat variations as needed to attain balance, same with accessory work.

nikki eliot

This, I'm a 5'6 manlet with a super long torso and short muscular legs (sitting down people think I'm six foot), I'm only on week five of strongman and I just 5x5 squated 100 without much issue tonight.

Pounds or kilos, user?

thanks

nice

What is your weak point?

Are you bracing properly? Are you squatting properly?

For know just squat and eat more. Do it in the strength range: 3x5, 5x5, 2x5 + 1x5+ w/e

Honestly genetics and exposure to powerbased sports matter quite a bit for squat progression.
For example:
Greek and black dudes I know:
Still stuck at lmao2.5pl8 for reps after like 3 years, they break parallel n shit but both of em were usually more committed to track-based sports
Me:
Started at around 1.5pl8 at 15, now well into 5pl8, always stuck to shit like football, rugby and boxing as a fatfuck, now fairly lean comparative to before but still fat compared to the former two

Start a beginner program and a bulk routine and you should see soon enough where youre actually at

made for bbc

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Lbs

dropped

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You know only 2.1% of white women in the US partner outside of their race right? You can dream though.

Not OP but similar problem. My squat 1rm is 120kg and my deadlift is 210kg. Is this weak legs or a weak back? I'm 6'1, and my mobility is good I can squat atg is that the problem?

Weak core or legs or both. Or lack of weight for stabilization

How do I prevent butt wink when squatting low bar? I hurt my back if I go ATG and it fucks up the rest of my routine since I do Squats first (SS)

Consider your food intake and also your core strength.

Ex: I have strong abs and hit a 405 squat high bar.

BUT

squatting 135 when I go a week without doing abs feels like the heaviest fucking thing the world. Even with a belt. Essentially my abs and core get too relaxed and I don't have the proper bracing that I would normally have if I'm squatting constantly or training abs correctly.

Another thing could simply be your muscles are too tight.

Are you me? I started doing leg press after squats this week, hopefully it will help improve my leg strength for squats.

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How often are you squatting? If you did it MWF you wouldn't be having any issues

Lack of weight for stabalization? I wouldn't have thought it was both a weak core and legs as the deadlift wouldn't be as big as it is now.

What ab work should be done to strengthen core and bracing?

What benefits does 3x5 have over 5x5? Surely 5x5 is objectively better at least in novice to intermediate lift levels, because of more volume?

>Surely 5x5 is objectively better at least in novice to intermediate lift levels, because of more volume?
No
You can improve a 3*5 every 48 hours longer than you can 5*5. 5*5 is harder, and the cumulative fatigue will be worse.
Minimum effective dose

>squatting every day

Trex mode engage

This, bracing is extremely important for squats.

Beltless ATG zercher squats are fucking killer for this. They will teach you to brace both your abs and upper back hard as fuck, and will also probably help your squat depth too.

All people ITT giving shitty advice with equally shitty squats and progress.

Squats will be split up into Heavy, Light and Medium days. As you get stronger you'll find it difficult to impossible to progress with squats with only one day a week.

Post squat and body

Same problem here, right now I can do 5x5 squats with 90kg, but my 5x5 deadlift is at 145kg, and even the bench is higher that the squat (95kg, still 5x5). I blame my fucked up knees but I'm trying my best.

Hanging leg raises: decompresses the spine and allows for your hip flexors to be fairly active.

Leg lifts: Hip flexors and core bracing.

Planks: all around core workout

IMO Doing planks at the very LEAST would be your best bet to ensure your core is worked correctly.

I generally do cable crunches and leg lifts to failure then do planks to finish up.
I also do planks to warm up a bit if I feel like my abs have gotten too weak/lazy over time
A good indicator of proper bracing is that your gut distends out but you can still breathe FULLY into your diaphragm.

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Question for squatt general: I need a squat rack for my basement, is this something I can just buy whatever’s cheap off Craigslist? Are there certain brands to avoid?

I claim that almost all problems of western squatters stem from lack of mobility more than from weak cores.

>Squatting every day
>MWF
What do you mean by this?

What's your squat bic boi.
Tell that to smolov.

squat more, film your squat, make sure you're doing correct form, make sure you take a big breath and tense your core before going down. I was having a hard time with lifting 55 kilo's for 5x5 a few months back and wasn't making any real progress; started squatting every gym day instead of just my one legday (so 3 times a week instead of 1) and paying close attention to form. Hit a new PR last friday, 82.5kg for 8 reps, felt like I could have done 85.

The legs are never the limiting factor for dyels. It's shitty technique, core, and bracing.
That's why they leg press a bunch and can't squat shit. Your legs can press a lot of weight, but not through a jello torso into a barbell.

220kg, got here in a year from noob
youtube.com/watch?v=rQcn9AW_87U

200kg with a better view
youtube.com/watch?v=IGlHUYpT0HI

What about Smolov? It's not one day a week, nor is it heavy all the time.

I should add:

Make sure you open up your chest and shoulders. The shoulder mobility can dictate a HUGE amount of bracing in your squat.
i.e. Less muscle tightness. Shitty elbow positioning. Terrible upright posture.

Sometimes it's the one you don't expect.

mirin but holy fuck open up your shoulders and keep your back tight. You drift so far off when coming up.

And no I meant smolov being Heavy medium and Light.
Similar to a MWF split for squats.

Should have done SS. Only way to get better at something is to practice.
Made it to 275x5 and then tried 295 for one but just couldn't quite make it past the sticking point. That was before I started cutting instead of eating at maintenance, so since then I haven't done any working sets with over 260lb.

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Hahaha, I know. My form breaks down more often than I'd care to admit, getting through on retard strength alone sometimes.

What do you mean by opening up shoulders?

Whatever bar position you use your elbows need to be parallel to your ribs at all times with your hands straight.

Meaning:
Wrists straight but COMFORTABLE.
Elbows IN and DOWN to your sides (This squeezes your lats)
Your head needs to be neutral, chin tucked in, and shoulders back (the reasoning is to allow your spinal erectors to remain tensed without craning your neck)

>pic related
It makes it so much easier to squat when your shoulders and chest are mobile. In your videos your head looks a little too far forward and your elbows are up.

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I'll pay more attention to this. Been hitting a plateau recently and this could easily be a cause.
I have rippletits books so I'll have a read again

Look at how his elbows are deeply tucked into his sides.

Obviously he's a world class weight lifter but they have TREMENDOUS amounts of shoulder mobility for a reason. More lat flexion = greater spinal and lat stability in the squat.

I'm not sure if rippletits mentions shoulder mobility for squats but look it up. Was a huge pain for me for a while because I couldn't get my elbows straight with my torso let alone get my wrists in a straight line.

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Godspeed senpai.

Fix that backwards drift cause I feel like you're going to die from it if you try to PR anytime soon.

This explains it pretty well,
Minus his bent wrists.

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just because you can progress doing 3x5 faster than progressing 5x5 doesn't mean it's better. it's just easier.

The point is to get a bigger squat, hence a longer run at 3*5, is better. Plateauing early because of extra volume first doesn't aid that

This guy knows his shit.

>Plateauing
That's what GOMAD is for. We out here squatting to 500 lbs (bodyweight)

that extra volume helps beginners though. when they eventually stall on the 3x5, they will have to deload and focus on volume to build more muscle instead of making those noob-cns gains.

>don't do "ab work" for a week
>core should be at absolute maximum strength from recovery of a week off
>has instead apparently atrophied into nothing

Keep your larp elsewhere, NYR scum. Stop infecting your fellow beginners with your shit advice.

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I dont know bro. Seems like you are the one putting the cart before the horse since you are demanding less of yourself in your workouts so you can put up bigger numbers faster. The guy who reaches 315 doing 5x5 is going to be way stronger than the guy who got there doing 3x5

5x5 is retarded

Minimum effective dose.
Why would you do extra work for no benefit?

>The guy who reaches 315 doing 5x5 is going to be way stronger than the guy who got there doing 3x5
The guy won't reach 315 5x5 squatting MWF unless he's a freak or a fatty. The cumulative fatigue is too much

Not forgetting as a noob/novice you aren't really strong enough to build volume because everything you're lifting is bitch weight in the large scheme. It might feel heavy, but that doesn't mean you're getting the homeostatic response you think you're getting.

I was a firefighter for 3 years when I first started lifting, had juicy quads from carrying 70lbs of gear up stairs to put out grease fires from retard niggers frying chicken every day but I could barely squat lmao1pl8.

It was very strange to bench more than I squat but you have to start from the bottom and work your way up.

>Not doing 3x5 one day and 5x5 another.
It's like you guys don't want to try.

Holy Quads of Heiling
Pack it in boys, we're done here

>sitting down people think I'm six foot
this is the best cope i've ever heard on fit. i love it.

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lmao

Do noob strength gains transcend calorie deficits?
Wanna drop out of the skinnyfat stage down to regular dyel, but I'm weak as fuck and have really fucked up proportions (OHP is currently where I can do my highest weight) - I assume that I can still improve DL/squat a bit even on an auschwitz diet?

If you're a true beginner or starting again after a long time, yes. You could try eating at maintenance too. Personally, I found cutting an then bulking worked best for me escaping skinnyfat.

Ever go a week without squatting or benching and then all of a sudden your form is shit?

post legs and squat

>Not doing ab work for a week
>Not benching or squatting for a week
These aren't the same things

Any strength gains you make will be purely due to your Central Nervous System learning how to recruit the muscles better to lift heavier weight. You won't build any muscle but the muscle you have will get stronger. If you are truly eating a caloric deficit you will lose weight, especially since you are exercising now.

Yes definitely. There is no point in cutting without having any muscle though. Your first step should always be a decent/reasonable bulk. You'll look better if you are strong with 15-20% than full skelli.

The key here is bracing. It's difficult to brace correctly for a squat if you don't do abs consistently or in OP's case not squatting enough as well OR having a weak core to begin with.

>It's difficult to brace correctly for a squat if you don't do abs consistently
This simply isn't true

>or in OP's case not squatting enough
This is the only true statement

This is me and I do no ab work

Thanks lads

i JUSTed my lower back doing them a couple of years ago, i did those famous "squat-mornings" and it completely sent me to snap city, i couldn't walk or stand for an entire weekend

ever since i've been scared of doing them

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That is also why you drift backwards.

Check your upper back and ab strength.
Test your front squat vs your back squat.
That'll show you how wrong you are.

The point is the abs aren't the limiting factor or I would never have reached 220kg.

When you're done shifting those goal posts, show your squat

I'm listing off multiple factors that could play into OP having a shitty time squatting. Not critiquing your ego lift. The point of squatting is getting the technique to be perfect every time even during a 1RM and fixing whatever weaknesses there are.

405 @ 190 lbs
305 paused for 5
Remember that thing I told you about your shoulders? Look at the green deviation.

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Oh it's you user hahaha
>your ego lift
Ree

Got any more photos where this is clearer?
The elbow position difference isn't much but hopefully that means I can easily fix it

Nope. Whatever squat videos I have are on my Instagram. My phone with the recordings got busted.

I finally realized what's wrong with your squat.

You get off your toes and lean forward so it's causing you to counterbalance backwards and curving your upper back in the 220kg squat.

For the sake of this video I skewed the angle a bit to match your phone angle. Look at your head and shoulders past your knees.

LOOK VERY CLOSELY TO THE BAR RIGHT BEFORE YOU HIT THE HOLE.

The bar past is reasonably straight right before you get to the bottom then it leans forward by a small amount. At that weight it's a HUGE detriment

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What deviation are you talking about here?

Are you saying that the elbows should be in line with the torso? Why?

Would it not make more sense to take the bar from yellow line? The perspective messes with it if you take it from the end

It's still off even like this but I see your point

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m8

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This a handsome dood if I ever seen one

Consider the elbow alignment in my photo to be the deviation. Green is optimal to reduce strain and pressure on the wrists while having the most lat activation.

Actually yeah the picture is right. Your elbows seem a bit flared but that's part of the reason I said chest and shoulder mobility would be beneficial. the angles keep messing with me I always record to my immediate left or right I can't see yours too well.

Watch your head positioning even in low bar.

My chest and shoulder mobility are pretty good from shoulder discolates.
I'll focus on keeping my elbows down on Monday

Mate, elbow position, as long as it doesn't cause any pain is not important.

pic very much related.

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