I know a lot of people will probably say "don't worry about it and just lift what you can and progress" but I'm really interested to know what the ideal ratio would be. I mean, the two movements seem to be very related, they use basically the same muscles, perhaps to different proportions, even the movement pattern is somewhat similar. It's not much disputed that there are ideal squat to deadlift ratios, even nailed down to variations according to body type, limb length, etc. I've seen the squat to deadlift ratio, conventional to sumo deadlift ratio, low bar to high bar back squat ratio, back squat to front squat ratio, etc. discussed, but no online search seems to provide very good information on the lunge to back squat ratio. I'm beginning to take barbell lunges very seriously as a finishing move on leg day, after hip belt squats (I lift at home, no room for squat rack) and 3" deficit sumo deadlifts. Does anyone have any input on the ideal back squat to lunge ratio with barbell?
11-20-2012, 07:25 AM #1
Barbell Back Squat to Barbell Lunge Ratio
11-20-2012, 07:28 AM #2
11-20-2012, 07:34 AM #3
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THe two movements are not similar at all to draw a ratio.
THat said I almost snapped my groin doing stationary lunges with 200lbx5 (when my low bar max was 350lb)
As a finisher move, like everyone does, I have seen most people use 1 plate and go by feel. Even a big guy will struggle with 1 plate after a gruelling leg day. Novices might use 90-115lbs usually."Do not subordinate fundamental principles to minor details."
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11-20-2012, 07:59 AM #4
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There's no ratio that I know of; you just do as may reps with good form within your selected rep range as you can handle for each of the exercises.
I can say that with a lot of work over a long period of time that the two lifts can be somewhat close to each other, load-wise, if that's what you want to train to do.No brain, no gain.
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11-20-2012, 02:17 PM #12
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11-20-2012, 02:25 PM #13
I think the stability, balancing, and flexibility demands when doing a barbell based unilateral move will usually cause a drop in weight in comparison with having both feet on the ground.
What I mean is that if my max squat is 400, I doubt my max lunge would even be 200, maybe close to it but not half. There's even a mental confidence factor as well (practice makes perfect and builds confidence however).
I know you said you workout at home, if you have a lot of space try walking lunges. They are a beast in comparison to static lunges in my opinion. I prefer DB for these however, because when I'm done with the set I just drop the weights and sit down.
Last edited by k9pit; 11-20-2012 at 02:33 PM.
11-20-2012, 02:30 PM #14
11-20-2012, 02:52 PM #15
I use to do db lunges but my main issue with them was my grip was starting to become a distraction. I know holding onto 50s isn't much, but holding them for a set of 20 (10 per leg) was starting to become a challenge. I guess I could use straps at that point but it seems like a big distraction, and I'm sure my grip will suck even more doing them after deadlifts (I was doing deadlifts on a separate day when I was doing db lunges, before).
11-20-2012, 03:33 PM #16
I've done DB and BB static lunges and the good thing about those is that once you plant your foot down, you can basically go up and down and hit that target muscle repeatedly, which is good.
But with walking lunges there is a difference in that to me it feels like I'm using more glutes and hams and getting a deeper stretch than stationary at the bottom. Also, when I come up to take the next step (back leg now coming off of the floor to swing forward to land for the next step) it feels like the first leg is taking more stress than if I did it stationary.
It's hard to explain but that's how I feel it. Don't get me wrong, stationary or even alternating are good as well, especially when other squatting and/or leg press variations are in the routine.
If you are confined space wise I wouldn't turn every other step, I'd just stick with stationary if I had to do all of that. When I train at home, I usually drag my DBs down to the garage. I'm currently pushing 60s and yes, it gets brutal grip-wise and cardiovascular-ly draining after a while but I prefer that over balancing a bar on my back late in the workout. My worst case scenario is that I just drop the DBs.
Last edited by k9pit; 11-20-2012 at 03:39 PM.
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