To go deep or not to go

Discussion of peer refereed articles and clinical applications

Moderators: Ironman, Jungledoc, darshana, stuward

How do you prefer to squat

Box squats
0
No votes
Deep Squats
3
38%
Normal Squats
5
63%
Other
0
No votes
I don't squat
0
No votes
 
Total votes: 8

CorlessJohnJ
Junior Member
Junior Member
Posts: 257
Joined: Sat May 14, 2011 12:27 pm

To go deep or not to go

Post by CorlessJohnJ » Thu Oct 27, 2011 12:03 pm

I am a regular ass to the grass type of sqautter. I usually go so far down everyone in the gym looks at me like wow he has amazing form.

Well after yesterday I feel that my deep squats made me lose strength for the 90 degree angle squats most normal people do.

I didn't even go that heavy decided to go with 315 and see what I could do at 90 degrees.
The set before I did 10 deep squats of 250 lbs. I then went with 315 and failed miserably only getting 6 reps and that's at 90 degrees!

I thought going deep would help develop my entire lower kinetic chain and strengthen everything not make a lesser workout harder. Should I ditch the deep squats4 awhile and go with the lame 90 degree ones? I'm sorry I call them lame but I know guys that think they are strong put 405 on the bar and have like a 15 degree drop in their "squat" which is NOTHING.

Any and all advice will be greatly appreciated especially when I'm hitting new personal bests allllll over the gym. Thanks guys.
"Opportunity does not knock, it presents itself when you beat down the door"

Kyle Chandler

User avatar
stuward
moderator
moderator
Posts: 6610
Joined: Sat Mar 10, 2007 5:44 pm
Location: Halifax, NS

Re: To go deep or not to go

Post by stuward » Thu Oct 27, 2011 12:16 pm

10 deep squats of 250 lbs is more impressive than 6x315 at 90 degrees in my book. If you're not competing, I wouldn't worry about it. Train towards your goals. I think that squating deep is more translatable to real life strength than a 90 degree squat.

The other way to look at it is that you get better at what you do. You've been working deep squats. Why not continue with them, but every so often, maybe even in the same workout, throw in some heavy partial reps. You'll get stronger at each stage that way.

(edited for spelling error)
Last edited by stuward on Thu Oct 27, 2011 1:09 pm, edited 1 time in total.
Stu Ward
_________________
Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
_________________
Thanks TimD

Oscar_Actuary
Veteren Member
Veteren Member
Posts: 2406
Joined: Tue Oct 19, 2010 1:12 pm

Re: To go deep or not to go

Post by Oscar_Actuary » Thu Oct 27, 2011 12:17 pm

Yuo really think they made you lose strength for the 90 degree version

CorlessJohnJ
Junior Member
Junior Member
Posts: 257
Joined: Sat May 14, 2011 12:27 pm

Re: To go deep or not to go

Post by CorlessJohnJ » Thu Oct 27, 2011 12:31 pm

Oscar_Actuary wrote:Yuo really think they made you lose strength for the 90 degree version
Yes oscar. If I stop half way down aka 90 degrees I am isometrically stopping my descent and then going back upwards. Stopping at 90 degrees is harder then going down and then back up at least it feels that way to me.

It feels like I have to "put on the brakes" during the descent and then go back upward. I haven't had a spotter in sooooo long I am now prone to doing light weight deep squats.

I am just really frustrated that the 315 felt so heavy and that i only got to six reps. It motivates the hell out of me and pisses me off.

Also I noticed my bench has suffered as well. Another thing to piss me off for lifting alone.

Ill continue my deep squats with the occasional 90 degree variation. I bust my ass in the gym I don't see people with my intensity often at all. I want to get stronger bigger etc and any ideas are welcomed. Thanks.

John
"Opportunity does not knock, it presents itself when you beat down the door"

Kyle Chandler

Oscar_Actuary
Veteren Member
Veteren Member
Posts: 2406
Joined: Tue Oct 19, 2010 1:12 pm

Re: To go deep or not to go

Post by Oscar_Actuary » Thu Oct 27, 2011 12:42 pm

I might be confusing losing strength with being out of practice with a movement.

CorlessJohnJ
Junior Member
Junior Member
Posts: 257
Joined: Sat May 14, 2011 12:27 pm

Re: To go deep or not to go

Post by CorlessJohnJ » Thu Oct 27, 2011 1:07 pm

Oscar_Actuary wrote:I might be confusing losing strength with being out of practice with a movement.

It definitely felt like strength lost. Regardless if I haven't done that type of squat in a long time. Maybe I taxed myself too much with the deep squats before that but still it bothered me.
"Opportunity does not knock, it presents itself when you beat down the door"

Kyle Chandler

CorlessJohnJ
Junior Member
Junior Member
Posts: 257
Joined: Sat May 14, 2011 12:27 pm

Re: To go deep or not to go

Post by CorlessJohnJ » Thu Oct 27, 2011 4:52 pm

BTW Ill link my workout page with my dep squats video next time i do them.
"Opportunity does not knock, it presents itself when you beat down the door"

Kyle Chandler

_Wolf_
Apprentice
Apprentice
Posts: 193
Joined: Sat Oct 29, 2011 12:12 am
Location: Bombay, India
Contact:

Re: To go deep or not to go

Post by _Wolf_ » Mon Oct 31, 2011 8:23 am

Isn't the goal to be able to squat deep safely - as in work on hip mobility and injury prevention?
Last edited by _Wolf_ on Mon Oct 31, 2011 8:29 am, edited 1 time in total.

_Wolf_
Apprentice
Apprentice
Posts: 193
Joined: Sat Oct 29, 2011 12:12 am
Location: Bombay, India
Contact:

Re: To go deep or not to go

Post by _Wolf_ » Mon Oct 31, 2011 8:26 am

I also don't know what to choose here. I don't do Squats. I do Front Squats. But I go deep. What do I choose lol?

I think I'll go choose normal squats because to me squatting to my depth is normal.

CorlessJohnJ
Junior Member
Junior Member
Posts: 257
Joined: Sat May 14, 2011 12:27 pm

Re: To go deep or not to go

Post by CorlessJohnJ » Wed Nov 02, 2011 12:22 pm

_Wolf_ wrote:I also don't know what to choose here. I don't do Squats. I do Front Squats. But I go deep. What do I choose lol?

I think I'll go choose normal squats because to me squatting to my depth is normal.
Wolf deep is almost ass to heals. Thats what I do with weight most people that I see at the gym not even go 90 degrees with.

On front squats isn't that neglecting your hamstrings a bit and putting a lot more strain on the quads?

What do you do for your hamstring and glute development?
"Opportunity does not knock, it presents itself when you beat down the door"

Kyle Chandler

User avatar
Jungledoc
moderator
moderator
Posts: 7578
Joined: Thu Feb 07, 2008 7:11 am
Location: Kudjip, Papua New Guinea

Re: To go deep or not to go

Post by Jungledoc » Wed Nov 02, 2011 4:35 pm

He deads 500. I'm not worried about his hams and glutes.
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan

Oscar_Actuary
Veteren Member
Veteren Member
Posts: 2406
Joined: Tue Oct 19, 2010 1:12 pm

Re: To go deep or not to go

Post by Oscar_Actuary » Wed Nov 02, 2011 6:33 pm

:lol:

:study:

_Wolf_
Apprentice
Apprentice
Posts: 193
Joined: Sat Oct 29, 2011 12:12 am
Location: Bombay, India
Contact:

Re: To go deep or not to go

Post by _Wolf_ » Wed Nov 02, 2011 11:12 pm

CorlessJohnJ wrote:Wolf deep is almost ass to heals. Thats what I do with weight most people that I see at the gym not even go 90 degrees with.

On front squats isn't that neglecting your hamstrings a bit and putting a lot more strain on the quads?

What do you do for your hamstring and glute development?
Front Squats don't hit the quads more than the hams lol..

In any case, I'm not a bodybuilder so for me movements mean something totally different. All this quad/ham/glute stuff is basically all the PC work I do - like the Pornstar Maker :-P

CorlessJohnJ
Junior Member
Junior Member
Posts: 257
Joined: Sat May 14, 2011 12:27 pm

Re: To go deep or not to go

Post by CorlessJohnJ » Wed Nov 02, 2011 11:54 pm

Jungledoc wrote:He deads 500. I'm not worried about his hams and glutes.

Wow. Impressive. Ill make sure when I attempt 495 ill make sure i add the 2.5's to join the club k doc ;) lol
"Opportunity does not knock, it presents itself when you beat down the door"

Kyle Chandler

CorlessJohnJ
Junior Member
Junior Member
Posts: 257
Joined: Sat May 14, 2011 12:27 pm

Re: To go deep or not to go

Post by CorlessJohnJ » Wed Nov 02, 2011 11:56 pm

_Wolf_ wrote:
CorlessJohnJ wrote:Wolf deep is almost ass to heals. Thats what I do with weight most people that I see at the gym not even go 90 degrees with.

On front squats isn't that neglecting your hamstrings a bit and putting a lot more strain on the quads?

What do you do for your hamstring and glute development?
Front Squats don't hit the quads more than the hams lol..

In any case, I'm not a bodybuilder so for me movements mean something totally different. All this quad/ham/glute stuff is basically all the PC work I do - like the Pornstar Maker :-P

http://exrx.net/WeightExercises/Quadric ... Squat.html" onclick="window.open(this.href);return false;

wolf check out that target muscle.
"Opportunity does not knock, it presents itself when you beat down the door"

Kyle Chandler

Locked