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  1. #1
    Registered User Kmess's Avatar
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    ATG squats v. Regular squats

    For those that don't know what ATg is - Ass to grass. Anyone else do them? They have been building my mass and strengh very well, but I feel like im putting too much pressure on my knees
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  2. #2
    Future Soldier martinelli's Avatar
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    I do them. Less stress on the knees and fuller ROM. Squatting down only to parallel puts the brunt of the pressure on the knees as they are the ones trying to stop the weight dead in the middle of the rep in order to shoot back upwards. I consider parallel as a half rep and a half ROM.
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    Dat Dere Cell-Tech Cell-Tech's Avatar
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    Originally Posted by martinelli
    I do them. Less stress on the knees and fuller ROM. Squatting down only to parallel puts the brunt of the pressure on the knees as they are the ones trying to stop the weight dead in the middle of the rep in order to shoot back upwards. I consider parallel as a half rep and a half ROM.
    ^^^^ ATG is less stressful on the knees, although once you hit parallel you're considered to have gone down far enough for it to count.
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  4. #4
    Registered User Kmess's Avatar
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    Originally Posted by martinelli
    I do them. Less stress on the knees and fuller ROM. Squatting down only to parallel puts the brunt of the pressure on the knees as they are the ones trying to stop the weight dead in the middle of the rep in order to shoot back upwards. I consider parallel as a half rep and a half ROM.

    Very true now that I think of it, good point. As of now im on the rippletoes, which involves doing squat 3 days of the week. My legs are constantly sore, they are tearin me up!
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    Originally Posted by Kmess
    Very true now that I think of it, good point. As of now im on the rippletoes, which involves doing squat 3 days of the week. My legs are constantly sore, they are tearin me up!
    why do people call rippetoe rippletoe
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  6. #6
    Registered User EZ-Bar's Avatar
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    i dont go atg but i go about 5-10 degrees below parallel.
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    Registered User LakesAreCool's Avatar
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    I found that atg and below parallel are two completely different things, atg is wayy harder.
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  8. #8
    Cybernetic Periodization KhanPaulsen's Avatar
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    I only squat ATG.

    Unless box squats happen to be in the routine.
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  9. #9
    Registered User small_azn's Avatar
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    I do them =)
    What I heard is that its better for your knees because once you get passed 90 degrees, the weight transfers to your hips. Fortunately your hips are designed to carry alot more weight then your knees so it works out.
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  10. #10
    Ti kanis, yall? Xyclone's Avatar
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    I did ATG squats for the first time yesterday. Wow, the more you go past parallel it becomes so much harder to squat the weight back up, but it was good! I'm eagerly awaiting the next leg day so I can do it again.
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  11. #11
    Registered User small_azn's Avatar
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    haha yeah. Fortuneatly im flexible and I can go very low with out a problem. I've noticed that it is very hard for some.But its reallllly challenging and just makes you feel so good after.
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  12. #12
    Soccer Player DesVaro's Avatar
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    I'm the only person who squats ATG in my gym.......and I get all kinds of looks in the gym....since I grunt quite alot too hehe

    But yeah ATG squats are far more superior and safer.....but once u go down parallel be careful NOT TO PUSH BEYOND WHAT U CAN GO
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  13. #13
    C21H30O2 WCC's Avatar
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    i only squat ATG. ATG is best. less pressure is put on the knees - IDK why you're feeling more pressure there.
    ATG squats are so much harder as well, because there's a sticky point below parallel.
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    Preparing My Return Khryz's Avatar
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    ATG is only safer on the knees if you know how to squat correctly. Even if you think you know how to squat correctly and are feeling pains somewhere, you most likely aren't. For ATG, you're going to have to allow your knees to fall over your toes a little bit, which might stress the patella tendon if you're not accustomed to the movement. If you know how to warm-up then your knees should be okay. Main thing is to make sure that you are DRIVING YOUR KNEES OUT to the sides when you are squatting. Weak glutes/hamstring (PC) and strong quads in relation will cause your knees to sometimes buckle during the up portion of the lift. This means you need to strengthen your posterior chain muscles, abductors, etc. Your knees should stay in 1 spot during the lift (until lockout). Drop the weight a bit, suck down your ego, and learn how to squat correctly ATG before you tear a patella tendon. Also, knee soreness might come about from too much of a narrow stance. Widen your stance out more if you can, but only enough so that you can still hit ATG.

    Also, unless you're on a program which calls for continuous ATG Squats, it might be better on the knees if you were constantly switching up your squat styles. Such as one time do ATG, another do powerlifting wide-stance squats, another do box squats, another do heals-touching squats, another use a different bar if your gym has variety, etc. This will help so that you don't get drilled into the same movement over and over, as well as allowing you to train different muscles each time to keep progress going.
    Last edited by Khryz; 08-24-2006 at 06:05 AM.
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    C21H30O2 WCC's Avatar
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    Originally Posted by Khryz
    ATG is only safer on the knees if you know how to squat correctly. Even if you think you know how to squat correctly and are feeling pains somewhere, you most likely aren't. For ATG, you're going to have to allow your knees to fall over your toes a little bit, which might stress the patella tendon if you're not accustomed to the movement. If you know how to warm-up then your knees should be okay. Main thing is to make sure that you are DRIVING YOUR KNEES OUT to the sides when you are squatting. Weak glutes/hamstring (PC) and strong quads in relation will cause your knees to sometimes buckle during the up portion of the lift. This means you need to strengthen your posterior chain muscles, abductors, etc. Your knees should stay in 1 spot during the lift (until lockout). Drop the weight a bit, suck down your ego, and learn how to squat correctly ATG before you tear a patella tendon. Also, knee soreness might come about from too much of a narrow stance. Widen your stance out more if you can, but only enough so that you can still hit ATG.

    Also, unless you're on a program which calls for continuous ATG Squats, it might be better on the knees if you were constantly switching up your squat styles. Such as one time do ATG, another do powerlifting wide-stance squats, another do box squats, another do heals-touching squats, another use a different bar if your gym has variety, etc. This will help so that you don't get drilled into the same movement over and over, as well as allowing you to train different muscles each time to keep progress going.
    good advice.
    i find my knees sometimes buckle in as well. i have a decent leg press, but my squats aren't very good in comparison. must be an imbalance in strength between my quads and posterior chain.
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    i'd take atg, but a lot of the pro bbers seem to do paralel so...
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  17. #17
    Preparing My Return Khryz's Avatar
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    Originally Posted by WCC
    good advice.
    i find my knees sometimes buckle in as well. i have a decent leg press, but my squats aren't very good in comparison. must be an imbalance in strength between my quads and posterior chain.
    That's correct. Anything like box squats, all forms of deadlifts, reverse hypers, weight hypers, glute ham raises, pull-throughs, etc will slam your PC. Most people with strong leg press and weak squats is definately due to a weak PC since the quads don't greatly contribute to strong squat numbers. The primary movers (and strongest ones) responsible for squatting lots of weight are indeed the PC, which is why powerlifters are so strong in the squat. Strengthen your glutes, lower back, hamstrings (not by doing the leg curl BS), and groin muscles - and your squat strength will go up. Just don't overdue everything all at once.
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    Registered User Capital_m's Avatar
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    I find it is phyically impossible for me to go ASG, there is just no possible way I see of doing it. I guess some peoples structure prevents them from doing it. With that said I do go a bit below parallel.

    I also find that I have to have a wider stance when I squat. And stick my toes out to the sides a bit more.
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  19. #19
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    Originally Posted by Capital_m
    I find it is phyically impossible for me to go ASG, there is just no possible way I see of doing it. I guess some peoples structure prevents them from doing it. With that said I do go a bit below parallel.
    Exactly. It's not about ATG vs. parallel or some other arbitrary method. It's about how deep each lifter can physically go. We all see most guys in the gym doing quarter squats, which is bull**** since they all can probably squat to at least parallel. You're squatting past parallel, which is good.
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  20. #20
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    Originally Posted by Capital_m
    I find it is phyically impossible for me to go ASG, there is just no possible way I see of doing it. I guess some peoples structure prevents them from doing it. With that said I do go a bit below parallel.

    I also find that I have to have a wider stance when I squat. And stick my toes out to the sides a bit more.
    Nahh you can do it you just have to stretch for a couple of weeks, and make sure you do warmups, thats key, it completely stretches you out. My first warm up i cant do atg but by the time i get to my sets i can.
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    Super Member eternal struggle's Avatar
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    I cant go ATG keeping my back straight whats wrong with me?
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  23. #23
    Childish Insults Kozma's Avatar
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    anything below parrallel is fine IMO
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  24. #24
    snooty academic Turco's Avatar
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    bump

    I switched over to ATG squats yesterday. I'm definitely more sore than I usually am after doing regular squats. I also feel like my legs were pulled and stretched 8 different ways. It feels great.


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  25. #25
    Banned stella summers's Avatar
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    I enjoy doing both atg and parallel.

    I've noticed most of you guys are all about atg, but some other forms of squats can actually help build mass and even help you break through plateaus.

    Quarter squats are actually very useful. They really jack up the tops of your quads because you can lift with a weight that is greater than your full squat 1RM. Also, half squats help develop extra mass and power in the thighs.
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  26. #26
    Oh hay Alfz's Avatar
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    Originally Posted by stella summers View Post
    I enjoy doing both atg and parallel.

    I've noticed most of you guys are all about atg, but some other forms of squats can actually help build mass and even help you break through plateaus.

    Quarter squats are actually very useful. They really jack up the tops of your quads because you can lift with a weight that is greater than your full squat 1RM. Also, half squats help develop extra mass and power in the thighs.
    My knees hurt A LOT with quarters.

    So im going to pass.
    Hello
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  27. #27
    Banned stella summers's Avatar
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    Originally Posted by Alfz View Post
    My knees hurt A LOT with quarters.

    So im going to pass.
    Yeah, they can hurt your knees. If done properly though, they can actually help. But they should only be done every once in awhile, since they're more of a tool and should never be a replacement for real squats.
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  28. #28
    It is I Shaun1990's Avatar
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    Originally Posted by Alfz View Post
    My knees hurt A LOT with quarters.

    So im going to pass.
    Ok. If your knees hurt, you can always take up something like, say, knitting.
    If you want to get big, be good at the Squat, Deadlift, pull and bench press, the rest is between you and your dinner plate.

    There are 10 types of people: those that understand binary and those that do not.

    I was at the Zoo the other day, there was only one animal there: a dog. It was a ****zu.

    You die at the end; act accordingly.
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  29. #29
    Registered User whitesox3223's Avatar
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    atg is usually a narrowish stance... more quad involvement, and less weight can be handled. the wider stance will allow you to use more weight but also not go down as far if you arent real flexible. the wide stance allows more hamstring and glute involvement..

    niether is better than the other really. for some people ATG squats can be bad for the knees.. there was a thread like this a while ago and they said why and pretty much proved it.

    im sorry but you have been brain washed if you think ATG squats is the end all exercise... it really seems like many here have been
    Last edited by whitesox3223; 02-14-2007 at 10:31 AM.
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  30. #30
    Registered User whitesox3223's Avatar
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    Originally Posted by stella summers View Post
    I enjoy doing both atg and parallel.

    I've noticed most of you guys are all about atg, but some other forms of squats can actually help build mass and even help you break through plateaus.

    Quarter squats are actually very useful. They really jack up the tops of your quads because you can lift with a weight that is greater than your full squat 1RM. Also, half squats help develop extra mass and power in the thighs.
    lol sorry this is a dumb question but which side is the top of the quads you are talkin about... is that the part by the knee or by your pelvis/whatever
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