Squats

**Thegame2001** · 11-28-2001, 08:45 AM

Free Bar Squats Will Make Your Legs Get Bigger.

**I Are Baboon** · 11-28-2001, 08:49 AM

When you say "freebar", do you mean barbell? I never heard the term "freebar" used before, but I'm no expert.

Squats are good!

**Thegame2001** · 11-28-2001, 08:50 AM

BWAHAHAHAHAHAHAHAHAHA (jap laughing)

**I Are Baboon** · 11-28-2001, 08:52 AM

Originally posted by Thegame2001
BWAHAHAHAHAHAHAHAHAHA (jap laughing)

huh?

**Thegame2001** · 11-28-2001, 08:54 AM

Barbell squats will make your legs bigger.

Sorry, certainly I thought you were kidding when you said you had never heard the term freebar.

See free bar means its not attached to something like a smith machine bar. The bar is free and mobile.

Thought everyone had heard the term.
My bad.

**I Are Baboon** · 11-28-2001, 08:57 AM

Originally posted by Thegame2001
Barbell squats will make your legs bigger.

Sorry, certainly I thought you were kidding when you said you had never heard the term freebar.

See free bar means its not attached to something like a smith machine bar. The bar is free and mobile.

Thought everyone had heard the term.
My bad.

I see you're from Alabama. Must be a southern thing! (j/k)

Really, I've always refered to it as a barbell. See...you learn something new every day!

**Thegame2001** · 11-28-2001, 08:59 AM

Yes from Alabama. We are more intellegent down here.

Glad I could give you a new term today!

heres another
ass to the grass=Squat Deep

**Slim Jim** · 11-28-2001, 10:30 AM

Originally posted by Thegame2001
Free Bar Squats Will Make Your Legs Get Bigger.

Really?!? Thanks for passing that on.

**Thegame2001** · 11-28-2001, 10:34 AM

Just curioius if W8lifter would dispute it, she disputes everything I post. Was a test.

**MtnBikerChk** · 11-28-2001, 10:39 AM

Originally posted by Thegame2001
Just curioius if W8lifter would dispute it, she disputes everything I post. Was a test.

Let it go.

**Pemburu** · 11-28-2001, 10:57 AM

Since you brought it up....the squats part that is. What's better, in your opinion, light and buttocks to the ground, or heavy and not btg ??

I do hack squats (heavy) and light squats to where my backside touches my heels, but with heavy squats that is not an option.

JC

**Prince** · 11-28-2001, 11:01 AM

hmmm....I always thought that a "freebar" was a bar that did not charge, meaning you can drink for free!

bawbawbawbawbawbawbawbaw

**Pemburu** · 11-28-2001, 03:28 PM

Was curious......in the midst of all the bickering and so on, could someone with experience answer my question. I was serious, but I guess the answer is the same as in most bb questions. "Whatever works for you". eh?
JC

**gopro** · 11-28-2001, 03:30 PM

Deep squats are great for size as are hacks and leg presses. Personally I have had my greatest success with hacks and presses.

**Pemburu** · 11-28-2001, 04:05 PM

So are you saying, "Take the most you can to the lowest you can go"? Lower is better? I see a lot of people using a good bit of weight and not getting very low with it. I'm sure something is better than nothing, but as I've said before, "I'm not in the gym to waste time. I want progress or there's no reason to be there."

**gopro** · 11-28-2001, 04:57 PM

Take your squats to a level where your upper thigh is parallel with the floor. This will affectively overload your quad muscles. Don't waste your time with half or quarter squats. Complete range of motion for complete development, well, most of the time...but thats another thing...

**Slim Jim** · 11-28-2001, 05:42 PM

I would also agree that you only need to go to or just past parallel, any further takes the stress off the muscles your suppose to be working and in some movements can harm joints from going beyond your natural range of motion.

**Mesofreaky** · 11-28-2001, 11:57 PM

Ass to Floor is within the natural range of motion.

**gopro** · 11-29-2001, 08:21 AM

Ass to the floor is fine, but that would begin to engage more hamstring and glutes...which is also fine, if thats your goal. For quads...elevate your heels a little on a board or plates and just go to parallel.

**rmau803** · 11-29-2001, 09:49 AM

The problem with ass to the floor is that is puts a ton of stress on the knees. If you have any knee problem, I would advise you not to go past parallel.

**gopro** · 11-29-2001, 10:45 AM

Believe it or not, some studies dispute that. It is often argued that stopping a squat at parallel is harder on the knees than a full squat.

**rmau803** · 11-29-2001, 11:39 AM

really? I have never heard anything like that. Interesting......learn something new

**Prince** · 11-29-2001, 11:40 AM

Originally posted by rmau803
The problem with ass to the floor is that is puts a ton of stress on the knees. If you have any knee problem, I would advise you not to go past parallel.

Actually, there is no evidence to support that.

If you feel comfortable going beyond parallel, then do so. The main benefit will be bigger glutes.

We had a similar thread on this awhile back, in which I did a lot of research on the net to try and find evidence to support the claim that going beyond parallel was bad on your knees.

The only evidence I found was that stopping at parallel could actually be more stressful on the knee. My recommendation is if going beyond parallel bothers your knees, then do not do it.

**gopro** · 11-29-2001, 05:51 PM

Hey Prince...didn't I just say that?!

**Maki Riddington** · 11-29-2001, 07:32 PM

Here is a study that shows that ass to the ground works the quads the best.

*** Escamilla RF, Fleisig GS, Zheng N et al

Biomechanics of the knee during closed kinetic chain and open kinetic chain
exercises. Med Sci Sports Exerc 1998 Apr; 30(4):556-69

PURPOSE: Although closed (CKCE) and open (OKCE) kinetic chain exercises are
used in athletic training and clinical environments, few studies have
compared knee joint biomechanics while these exercises are performed
dynamically. The purpose of this study was to quantify knee forces and muscle
activity in CKCE (squat and leg press) and OKCE (knee extension).

METHODS: Ten male subjects performed three repetitions of each exercise at
their 12-repetition maximum. Kinematic, kinetic, and electromyographic data
were calculated using video cameras (60 Hz), force transducers (960 Hz), and
EMG (960 Hz). Mathematical muscle modeling and optimization techniques were
employed to estimate internal muscle forces.

RESULTS: Overall, the squat generated approximately twice as much hamstring
activity as the leg press and knee extensions. Quadriceps muscle activity was
greatest in CKCE when the knee was near full flexion and in OKCE (Open Chain)
when the knee was near full extension. OKCE (Open Chain) produced more rectus
femoris activity while CKCE (Closed Chain) produced more vasti muscle
activity. Tibiofemoral compressive force was greatest in CKCE near full
flexion and in OKCE near full extension. Peak tension in the posterior
cruciate ligament was approximately twice as great in CKCE (Closed Chain) ,
and increased with knee flexion. Tension in the anterior cruciate ligament
was present only in OKCE (Open Chain), and occurred near full extension.
Patellofemoral compressive force was greatest in CKCE near full flexion and
in the mid-range of the knee extending phase in OKCE.

CONCLUSION: An understanding of these results can help in choosing
appropriate exercises for rehabilitation and training.

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