Comments on: Squatting And Bench Pressing For Bodybuilding

By: shrenik

shrenik — Fri, 07 Jun 2013 03:07:25 +0000

nice article but 1 point i dnt agree on
you pointed out not going too deep as the disadvantage of low bar squats..however the prime advantage of going deep is higher glute and ham activation(other than rrduced knee stress) and the low bar squat already takes care of it bcos it engages the posterior chain to a higher degree! ur thoughts? 🙂

By: Wolf

Wolf — Wed, 24 Apr 2013 18:59:51 +0000

In reply to shrenik.

Things aren’t so simple, nor do we know the definitive answer. Moreover, there probably isn’t a universal answer, since different things work for different goals and in various circumstances.

For a newbie, it’s sufficient to know that POP gets the job done – for a long time. Fatigue definitely plays a role, but fatigue-oriented training can’t, like POP, guarantee steady, long-term progress.

By: shrenik

shrenik — Tue, 16 Apr 2013 14:36:54 +0000

howdy wolf,
i had a pretty simple question(that supposedly a newbie would ask :p) but its been bothering me for a while,i have been waiting for ur article regarding intra workout rest to come up as it would be a more suitable place to post it but i think it would take some time..
so my question is what generates the stimulus. required for muscle growth-fatigue,progressive overload(what i mean here by POP is that ur volume should beat ur volume in the last session-i.e more reps at the same weight or more weights and the same rep), Or a combination of both(which is guess should be thr answer)..see if fatigue is the answer than why not workout HITstyle,superset and dropset each workout,if its progrresive overload than why not rest 10 mins between each set as ur volume would be slightly Higher(yes i dnt have 5 hrs to workout, am just creating a hypothetical situation)..
and sorry for a noob like stupid question 😀

By: Wolf

Wolf — Sat, 16 Mar 2013 20:56:32 +0000

In reply to Umbra.

Hey Umbra,

I was thinking more of the above 10 rep range, usually stopping at 15, but maybe even going up to 20 (I’m not talking usual rest-pause 20 rep squats here, but usual, consecutive reps – although it’s usually equally brutal).

The issue I was trying to bring up was the fact that many people squat exclusively in the 8- rep range, usually sticking to just 5 reps. On the other hand, I have personally experienced much better results with higher reps (and higher volume) squats.

By: Umbra

Umbra — Sat, 16 Mar 2013 19:33:25 +0000

Hey Wolf,

What sort of reps/sets and rest times do you recommend when you talk about the ‘much needed’ effects of high rep squatting? 8-12s or more along the lines of 10-15?

By: Wolf

Wolf — Sat, 12 May 2012 09:52:13 +0000

In reply to Thomas.

Weightlifting shoes are rigid and stable enough – putting plates under your heels isn’t. Therefore, I have nothing against squatting in weightlifting shoes, but for weightlifters, and if their squats are always ATG. The elevated heel should be used as an advantage, not as a resort for having poor flexibility.

That being said, I can’t say for certain that going as deep with elevated heel is safe for the knees in the long run (as I can for regular full squat). I’ve seen people talking of increased anterior shear on the knee when torso is as upright and knees go so much past toes, but then again you have weightlifters reporting of squatting this way for decades without issues.

I want to have a clear conscience, so I took a conservative approach and decided to warn people about possible joint problems without taking a definitive pro or contra attitude. 🙂

By: Thomas

Thomas — Sat, 12 May 2012 08:09:08 +0000

Interesting views

What do you have against squatting in weightlifting shoes? What are the increased risks to the knees and other issues?