ass to grass?? i thought it was ass to ground ... not that it makes any difference
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Thread: ATG squats v. Regular squats
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10-10-2008, 05:31 PM #61
- Join Date: Jun 2007
- Location: United Kingdom (Great Britain)
- Posts: 2,866
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===Goal achieved. Now lean bulking for life===
Format: Start (Dec-11) ---- Goal achieved (Aug-12)
Squat: 50kg x 5 ---- 170kg x 1
Bench: 50kg x 5 ---- 100kg x 1
Deadlift: 85 kg x 5 ---- 200kg x 1
Total: 185 kg / 408 lbs --- 470 kg / 1036 lbs
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*99.9th percentile IQ crew*
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03-04-2009, 06:14 PM #62
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03-04-2009, 06:16 PM #63
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03-04-2009, 07:14 PM #64
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03-04-2009, 07:17 PM #65
ATG is the lowest that you can physically go- it should be about calves to hamstrings in most people after increasing flexibility and doing ATG squats.
When I started I could barely go below parrallel with bodyweight because of poor flexibility. But now I can go calves to hams and just a few inches above the ground- it all depends on the proportions of your legs.
I do ATG because it's more functional, recruits more muscle fibers and I find it easier on my knees (some disagree but I think its more personal preference when it comes to this). I got my friend who squats 315x5 parrallel to do his 5RM at his ATG (which was not much below parrallel but still his threshold) and he barely hit 145x5. ATG is ALOT harder.5'10.5
175lbs
10% BF
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03-04-2009, 07:19 PM #66
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03-04-2009, 07:21 PM #67
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03-04-2009, 07:45 PM #68
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03-04-2009, 07:58 PM #69
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03-04-2009, 08:18 PM #70
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03-04-2009, 08:46 PM #71
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04-04-2010, 01:44 PM #72
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04-04-2010, 02:07 PM #73
Used to go complete ATG (literally about 5 inches off of the ground) but since I'm incredibly unflexible my back would round, hips get pulled under and had to stop, especially once I started squatting heavier.
These days I aim to keep it at parallel to maintain form, although I go deeper on almost every rep out of habit. All the same, my body's tighter when I do it, so at least it means that I'm slowly working up to doing full on ATG squats!
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04-04-2010, 03:04 PM #74
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04-04-2010, 03:30 PM #75
I only do squats until my thighs are diagonal to the ground. Going below that hurts your knees. Besides, I only want to tone my muscles. I don't want to wake up looking like Ronnie Coleman. I also recently bought an iPad, and I like to take it to my local starbucks and pretend I'm doing stuff on it. My usual morning routine consists of doing 1000 crunches with an icepack on my face to reduce puffiness. After that I put on my face lotion to keep my skin fresh in the cold winter air. For breakfast I only eat 2 pieces of broccoli.
Last edited by Tony_Guidolini; 04-04-2010 at 03:32 PM.
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04-04-2010, 08:38 PM #76
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04-04-2010, 08:41 PM #77
I prefer ATG so I know for sure I'm going below parallel.
"Life's not a bitch. Life is a beautiful woman. You only call her a bitch 'cause she won't let you get that pussy. Maybe she didn't feel y'all shared any similar interests, or maybe you're just an ******* who couldn't sweet talk the princess." - Aesop Rock, "Daylight".
"Enjoy your body, use it every way you can. Don't be afraid of it or what other people think of it. It's the greatest instrument you will ever own." - Baz Luhrmann.
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04-04-2010, 08:42 PM #78
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04-04-2010, 09:35 PM #79
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04-04-2010, 10:38 PM #80
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04-05-2010, 05:35 AM #81
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06-22-2010, 04:25 AM #82Stats: Start/Current/Goal
Decline Bench: 75/95/185
Flat Bench Press: 75/95/175
Squat: 65/95/205
Deadlift: 105/95/195
Bicep Curl: 10/20/45
Barbell Curl: 20/40/80
Bent-Over Row: 20/40/80
Lat Pulldown: 30/60/90
Triceps Pulldown: 20/40/80
Overhead Press: 20/45/80
Reverse-Grip Curl: 10/20/60
Wrist Curls: 20/40/90
BulGarian Split Squats 10ea/20ea/50ea
Barbell Shrugs: 20/40/90
Pullups: 10/10/40
Front Squat: ?/?/180
Shoulder Raises: 5/15/50
Sitting Calf Raise: 35/55/90
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06-22-2010, 04:28 AM #83Stats: Start/Current/Goal
Decline Bench: 75/95/185
Flat Bench Press: 75/95/175
Squat: 65/95/205
Deadlift: 105/95/195
Bicep Curl: 10/20/45
Barbell Curl: 20/40/80
Bent-Over Row: 20/40/80
Lat Pulldown: 30/60/90
Triceps Pulldown: 20/40/80
Overhead Press: 20/45/80
Reverse-Grip Curl: 10/20/60
Wrist Curls: 20/40/90
BulGarian Split Squats 10ea/20ea/50ea
Barbell Shrugs: 20/40/90
Pullups: 10/10/40
Front Squat: ?/?/180
Shoulder Raises: 5/15/50
Sitting Calf Raise: 35/55/90
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06-22-2010, 04:28 AM #84
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06-29-2010, 01:15 AM #85
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06-29-2010, 02:41 AM #86
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06-29-2010, 03:01 AM #87
^ For me ATG is quads and glutes, basically crap all hamstrings.
I used to squat 315x5 high, then I started atg at 200x5 and got all the way up to 260x9 before my back rounding out stopped me once and for all. I just cannot keep my back straight when I go that deep and it was killing me. Now I'm back at 200x5 paralell and it's tougher than atg was but once my hams get up to par I should have more potential this way.
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06-29-2010, 03:10 AM #88
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06-29-2010, 03:11 AM #89
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06-29-2010, 03:12 AM #90
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