Thread: Squat action - which is better

If I am using heavy weight I do a nice pause of the top. If I am doing 10+reps I usually make it a continues motion for the most part. Or I will often do 3 reps in succession without pause, then a couple breaths at top, then continue.

If I am using heavier weight I try to be more careful with it, it is harder to control and I don't want momentum to start taking over.

Now re-reading the initial post I didn't answer your question, damn it!

I need the 1-3 second pause in between reps to grab a little air. Otherwise, I can't work my legs as hard as I want to.

I guess the answer to your question is that it depends on what you are aiming for. Go no pause if you want conditioning. Go with a pause if you want to work your legs harder for power hypertrophy.

for now, until my cut, is to put size on, and strength would be a nice by-product.

thanks for the input so far

Originally Posted by fufu

Now re-reading the initial post I didn't answer your question, damn it!

I do a continual motion until that becomes too much, then I pause to finish the sets.

Originally Posted by mrmark

When I squat, I've played with how I do it. Broadly speaking, there are 2 ways:

1: squat then return to normal. brace myself. then repeat

or

2: make it a continuous motion with no pause. ie down up down up etc.

The latter seems to make me feel more flustered/heavier breathing but practically, is there any difference?

thanks for the input!

It has too burn too grow so take option 2 Never lock out at the top way too much stress on the knees.

Originally Posted by 2bbig

It has too burn too grow so take option 2 Never lock out at the top way too much stress on the knees.

That's not true...the burn has nothing to do with hypertrophy. It is just lactate building up from non-oxidative glycolysis.

Originally Posted by mrmark

When I squat, I've played with how I do it. Broadly speaking, there are 2 ways:

1: squat then return to normal. brace myself. then repeat

or

2: make it a continuous motion with no pause. ie down up down up etc.

The latter seems to make me feel more flustered/heavier breathing but practically, is there any difference?

thanks for the input!

I used to worry about that issue , for maximum hypertrophy you must concentrate on your ecentric part of the exercise .....go down in a controlled manner and then up fast....don't stop at the top for more than 1 second ...maybe 2 but resting two much between sets is not a good idea.....same in bench press ...would you freeze your arms at the extended position??? also no need for a slow positive movement for hypertrophy...

Originally Posted by fufu

non-oxidative glycolysis.

You're right, but try saying that over and over again without stopping .

With me it depends on how energetic i feel at the time. I've never noticed much of a difference in results though.

whichever you choose to do, just do it consistently, so as to better gauge progress....

For me personally, it is easier to regulate my breathing patterns by locking out at the top long enough to take a breath before descending again. I think too many people involuntary turn squats into a sort of rest-pause set because it is so easy to get winded. I try to avoid that.

If I can breathe properly during squats, I can move more weight. (valsalva maneauver)

Originally Posted by fufu

That's not true...the burn has nothing to do with hypertrophy. It is just lactate building up from non-oxidative glycolysis.

Yes, but lets you know you are working the target area.

Originally Posted by 2bbig

Yes, but lets you know you are working the target area.

True, but that has nothing to do with what you originally posted.

Originally Posted by fufu

True, but that has nothing to do with what you originally posted.

But it does, cause if your not feeling it your not working it.

Originally Posted by 2bbig

But it does, cause if your not feeling it your not working it.

Not true at all. When I squat for low reps I don't really feel a fatigue in my legs. Does that mean I'm my working them? - hell no.

Originally Posted by fufu

Not true at all. When I squat for low reps I don't really feel a fatigue in my legs. Does that mean I'm my working them? - hell no.

bingo...


I don't need to feel an exercise in an area to know what I'm working....I know that rows work the back and how the various grips shift emphasis and where....and I know squats thrash the legs.

Originally Posted by fufu

Not true at all. When I squat for low reps I don't really feel a fatigue in my legs. Does that mean I'm my working them? - hell no.

WOW, every leg day I have had My legs were thrashed, as for the old saying "If your not feeling it, your not working it" this should answer your last question.

Originally Posted by 2bbig

WOW, every leg day I have had My legs were thrashed, as for the old saying "If your not feeling it, your not working it" this should answer your last question.

There are quite a few members on this board that track progress carefully and train for results. We don't train for a pump, burn or a feel. I train to put more weight on the bar and more weight on the scale.

Originally Posted by 2bbig

WOW, every leg day I have had My legs were thrashed, as for the old saying "If your not feeling it, your not working it" this should answer your last question.

Ok, now you're starting to lose me.

I have had great strength and hypertrophy gains when training in the 2-5 rep range while doing squats. All the time not feeling a direct burn or fatigue in my legs.

This argument is also getting silly so I will stop here.

In my opinion, and generally speaking, the more advanced you get, the less burn and DOMS you feel.

Originally Posted by 2bbig

WOW, every leg day I have had My legs were thrashed, as for the old saying "If your not feeling it, your not working it" this should answer your last question.

Sorry dude, but you are wrong wrong wrong.

Fufu, and PWgriffen are correct.