Which do you do?
Pros/Cons of ATG vs breaking at parallel.
If you have tried both, how is the weight comparison between the 2?
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View Poll Results: ATG vs. Parallel
- Voters
- 307. You may not vote on this poll
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ATG or nothing
153 49.84% -
Squat to parallel
154 50.16%
Thread: ATG squats vs. Parallel
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02-02-2009, 03:18 PM #1
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02-02-2009, 03:20 PM #2
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02-02-2009, 03:22 PM #3
- Join Date: Jun 2008
- Location: Cheshire, United Kingdom (Great Britain)
- Age: 32
- Posts: 9,566
- Rep Power: 2220
For me, there is absolutely no difference in how much I lift ATG or parallel.
I try to go as low as I can, but obviously that isn't happening 100% of the time.
Also, I hate ATG nazis with passion.Workout journal: http://forum.bodybuilding.com/showthread.php?t=116712111
NOTHING is sacred.
"BUT... it's way too easy to get caught up in all this ****ing minutia- like the kids on the Teen forums who won't eat regular peanut butter because it has 4g of sugar or whatever, ATG nazis, obsessing about every part of training, etc. Simplicity works." -101CavGrunt
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02-02-2009, 03:22 PM #4
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02-02-2009, 03:23 PM #5
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02-02-2009, 03:23 PM #6
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02-02-2009, 03:39 PM #7
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02-02-2009, 03:40 PM #8
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02-02-2009, 03:41 PM #9
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02-02-2009, 03:43 PM #10
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02-02-2009, 03:44 PM #11
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02-02-2009, 03:44 PM #12
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02-02-2009, 03:45 PM #13
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02-02-2009, 03:51 PM #14
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02-02-2009, 03:55 PM #15
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02-02-2009, 04:02 PM #16
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02-02-2009, 04:07 PM #17
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02-02-2009, 04:08 PM #18
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02-02-2009, 04:09 PM #19
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02-02-2009, 04:10 PM #20
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02-02-2009, 04:11 PM #21
ATG Characteristics: high bar position on traps, relatively narrow stance (shoulder width or slightly more/less), the movement starts with a knee break and you squat straight down, knees traveling well past the toes in most cases, and the hamstrings coming into full contact with the calves (and maybe ankles, if you don't have jacked fibraz yet) in the bottom position. In the bottom position, there's about 35% Quad, 10% Hamsting, and 45% Glute recruitment for a full squat.
Pros: More full development of the quadriceps and glutes, as well builds greater stability and increases strength in extreme ROM (necessary for injury prevention in sports.) Also much healthier for the knees, stopping a squat at any point *not* at parallel puts a lot of stress on the knee joints.
Cons: A lot of ectomorphic people simply cannot ATG squat safely due to the length of their spine. This requires considerable glute, hamstring, and ankle flexibility to pull off. That's it.
Parallel Squat Characteristics: Low-bar position, relatively wide stance (usually wider than shoulder width), the movement starts with a hip break and you sit back and then down, the trunk is less upright than on an ATG squat and your knees don't go past your toes if you're sitting back far enough. The bottom position of a parallel squat is somewhat more like 30% Quads, 40% Hams, 35% Glutes.
Pros: Much more suitable for an ectomorphic lifter. Good for building strength in the lower back, posterior chain, and hips.
Cons: The stress this method of squatting takes of the knees is transferred multiple times over into the hips and lower back. Lots of spinal erector and hip extensor/flexor accessory work is necessary if you intend to make this your main method of squatting.
In the end it comes down to your build, and in some cases, your sport.gympunk - "Thank God my wife hasn't ever been bothered by cum shooting around."
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02-02-2009, 04:12 PM #22
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02-02-2009, 04:12 PM #23
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02-02-2009, 04:13 PM #24
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02-02-2009, 04:14 PM #25
Leg extensions actually shear the knee joint. You're honestly doing damage to your knees by doing this. The reason you feel better is because you now have blood flowing through the muscle and the joint's warmed up, whereas you probably just jump into work sets on squats with no warm-up other than the bar, yes?
If you're doing 275x5 for your first work set, you should be doing 2-3 warm-up sets do get the blood flowing.
But seriously, the **** from the leg extensions adds up over time.gympunk - "Thank God my wife hasn't ever been bothered by cum shooting around."
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02-02-2009, 04:15 PM #26
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02-02-2009, 04:37 PM #27
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02-02-2009, 04:43 PM #28
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02-02-2009, 04:50 PM #29
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02-02-2009, 05:00 PM #30
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