1 year into it i hit 3pl8 squat and still no 1pl8 ohp 2pl8 bench. now i do 2pl8 squat with more vertical torso, so my proportions are better. still no 1/2/3/3
I got a hernia from leg raises and now I just do hack squats and they're better. >muh total posterior chain
So thick waist and a giant ass? That's your goal?
Squats are fantastic if used right. You're not going to get much of a hypertrophy response by going really high weight and low volume. You will get really strong though. If hypertrophy is your main goal, squats with a lighter weight and high volume will be incredible while being a lot safer than going balls to the walls with pl8s.
What I don't like about always going for higher numbers on the squat is that, while it looks fucking badass, it has no practical benefits in the real world and eventually loading up ridiculous amounts of weight on your back is going to catch up with you if you're not careful.
>it has no practical benefits in the real world
having strong legs, spinal erectors and every other muscle a squat stimulates is probably much more important in the real world than havin a big bench press, my retarded brother.
Yeah, you have strong legs. You can squat 400+ pounds. In what situation would being able to squat 400 have an advantage over being to squat 250? There comes a point where having stronger legs and spinal erectors doesn't make a difference anymore in the real world because literally nothing is going to be a challenge for your body in either cases
My point is that loading huge amounts of weight on your back regularly just to squat heavier will eventually have consequences on your spine and joints. There's a big difference in stress between lifts, and squats as well as deadlifts are the most stressful and prone to long term damage since they're by far everyone's heaviest lifts.
I'm not saying to be scared of them and train like a pussy, I'm saying to be mindful for the sake of your future self
yeah, that's true, but most of the time the weight is not necessarily the issue, rather tryin to lift way heavier than you could handle. An idiot can get fucked up with weights that you and I probably could rep out easily. I never try 1RMs because I just dont see the point.
>Will eventually have consequences for your spine and joints
Except this is wrong. The human body isn't a machine it adapts to demands and joints and your spine will get stronger as they adapt to lifting more and more weight. There's no evidence that high level resistance training increases your rid of developing OA and evidence it decreases it. https://www.barbellmedicine.com/blog/the-barbell-medicine-guide-to-osteoarthritis/
Your post is classic dyel fear mongering
1 year ago
Anonymous
>if you take all the injuries out of the dataset everyone is fine!
Lol? Being able to squat 400 means you can squat 250 explosively, with ease. If I was a coach, I wouldn't program big weight often, but I sure as hell want to know how strong my athletes maxes are
We're talking real world applications of being able to squat heavy, not in an athletic environment. Of course if you're training an athlete then lifting always heavier will be the end goal. But for the average gym bro just looking to pack on mass and be healthy on a day to day basis, heavy squats are iffy at best.
A few years back, the towed buoy on the submarine I was underway on got caught in a fishing net. We surfaced, and tried to cut as much off as we could, didn't work. I was able to get into the well, and got a really great squat position, and got it up off the cradle well enough the other dudes could clear the fouling out. This wouldn't have been possible without a 3plate + squat. We were only mod-alert at the time, so the effect to national security would have been negligible. But had I not been able to do that, quite literally the president would have gotten a phonecall.
Why would I make up some super oddly specific scenario that is nearly nonsensical to anyone else? On the extremely off chance there's another bubblehead here, he would surely know enough to know that it's a true story.
(Pic related, it's the hyman g. rickover shirt I'm currently wearing)
Sorry my dude, it's already been made. I've been retired with a full pension since age 38, parlayed my experience in a comfy consulting gig where I earn low six figures from home in my underwear just giving people my opinion a few times a day when they ask.
I traded some freedom in my 20s, for a chill 40+ year golden sunset.
1 year ago
Anonymous
>retired with full pension >earn six figures passive income >decides to post on SwoleShack >decides to post on SwoleShack >neet.png
kek.
1 year ago
Anonymous
It's not passive, it's just virtual, and very simple.
I've been posting on SwoleShack since like 2004, why stop now? I happened to get fortunate and pick a community in the military that meshed well with my brand of autism (submarines). It's really very simple to advance in the military. Show up on time, do your job, it's all written at the 8th grade level. It's also quite common, once you've reached your twilight tour to network and set yourself up with a cushy job working in defense contracting. Which I did. It's 100% luck and nepotism. I'm not better or smarter than any other average guy. I just made a few lucky choices, which through apathy, I stayed loyal to and it's now paid off.
Ever walked with a heavy item (backpack, box, what ever) up any slope? A simple task that gets immensely easier with a strong squat/deadlift.
Yeah, you have strong legs. You can squat 400+ pounds. In what situation would being able to squat 400 have an advantage over being to squat 250? There comes a point where having stronger legs and spinal erectors doesn't make a difference anymore in the real world because literally nothing is going to be a challenge for your body in either cases
The stronger you are now the stronger and usefull you will be for the rest of your life. Meaning in your 40s and 50s still being able to work a physical job or carry anything heavy without injury and not needing a nursing home in your +80s.
I have, it's fun but I thought the hardest part was the burn in my calves and not quads
I think for old age, simply maintaining muscle mass will be better. I'm not sure if having really high strength translates that linearly with age, that more strength now equals a better time when you're 80. It's probably a bit more complex than that but that's just me making suppositions at this point
>I have, it's fun but I thought the hardest part was the burn in my calves and not quads
Rely less on your quads and calves, more on your hips and hamstrings. Lean forward a bit and and extend your legs forward. Then pull on with your heel. Obviously you will need proper boots with good profile with that for enough grip.
>I think for old age, simply maintaining muscle mass will be better. I'm not sure if having really high strength translates that linearly with age, that more strength now equals a better time when you're 80. It's probably a bit more complex than that but that's just me making suppositions at this point.
When you are old it is definetly about maintaining your muscle mass and strength. But how much you can maintain in absolut terms depends on how much will gain and have gained right now.
>A hiker is better at hiking than a powerlifter
No shit, espeically if the powerlifter ignores cardio. But you know Powerlifters aren't the only group that trains back squats right? You think pro football players have measly 3pl8 squats?
Are you saying this like 135kg is not weak? A sub 300lb squat? No shit you have chicken legs, that's not much weight. Do your squats, you aren't going to get better by not doing them.
That's not total novice territory but it's not particularly strong.
If that's not strong then what's the point when I can just do lighter leg press, split squats and get the same hypertrophy without crippling myself with 3+ plates on my back
Why would you cripple yourself by making yourself stronger? Is your spine made of glass? You don't have to do squats if you don't want too but don't make up stupid reasons like you're going to "cripple yourself". Maybe if you have retarded load management
>If I'm not strong why shouldn't I do lighter lifts?
So that you will eventually get strong.
>get the same hypertrophy
You have stick legs. What hypertrophy do you think you're getting?
>crippling myself with 3+ plates on my back
So many people have squatted over 3 plates without getting crippled. I'm one of them. If you tried it today you'd get hurt because you are weak. If you work up to it, the way training works, you'll be fine.
The reason you don't like squats is because they are hard, and you are bad at them. The only way to get better at them is to do them. They will always be hard. That's why they work.
I reduced the weight and stopped counting. Would just rinse my legs until they died. Then I practised ankle dorsiflexion and hip flexibility so I could do proper russian squat sitting. Now I'm ramping up the weight doing barbell squats with my new VERY deep posture. Hitting muscles I didnt know I had, shits dope. Proper slav squatting at every chance I get sitting about, crazy how uncomfortable this shit was 5 months ago
This year unironically. Squatting really is kind of pointless. The biggest redpill for me was when I was repping out 20 for sets for 225 and I thought I was fit as fuck. I went snow skiing that winter and I felt sluggish and slow and I couldn’t keep up with my 50 something year old dad. It just doesn’t translate to athletic ability and stamina like you think.
I spent a year working up, deloading, working back up, deloading, working back up again, deloading again because I could not ever get it to feel right and could not hold my form together.
After a year of making zero progress I decided to cut my losses and now I just do legpress and machine accessories, as well as other things. It takes longer but at least I can progress them.
when I grew 27 inch quads and none of my pants or underwear fit anymore
Last week, switched over to hack squats.
Never
Post legs
you grew out of the squat??
I never did good mornings anyway..
1 year into it i hit 3pl8 squat and still no 1pl8 ohp 2pl8 bench. now i do 2pl8 squat with more vertical torso, so my proportions are better. still no 1/2/3/3
why do people do squats without a safety bar? i cant imagine doing an exercise where its hard to bail out if you fail a rep
>why do people do squats without a safety bar?
>It could never happen to me
That.
In WL almost nobody uses safety bars since you can just dump the weight backwards
i dont do a fat powerlifter squat
if you squat like a Man you don't need safety bars. I've bailed injury free from 1RMs. learn to high bar.
Because rippetoe's advice on how to bail the bar when you're failing is "don't, finish the rep"
It's harder to fail a safety squat than a regular squat you just don't know what you're doing.
He means rack spotters, not an SSB.
I've never liked good mornings
I got a hernia from leg raises and now I just do hack squats and they're better.
>muh total posterior chain
So thick waist and a giant ass? That's your goal?
Squats are fantastic if used right. You're not going to get much of a hypertrophy response by going really high weight and low volume. You will get really strong though. If hypertrophy is your main goal, squats with a lighter weight and high volume will be incredible while being a lot safer than going balls to the walls with pl8s.
What I don't like about always going for higher numbers on the squat is that, while it looks fucking badass, it has no practical benefits in the real world and eventually loading up ridiculous amounts of weight on your back is going to catch up with you if you're not careful.
>it has no practical benefits in the real world
having strong legs, spinal erectors and every other muscle a squat stimulates is probably much more important in the real world than havin a big bench press, my retarded brother.
Yeah, you have strong legs. You can squat 400+ pounds. In what situation would being able to squat 400 have an advantage over being to squat 250? There comes a point where having stronger legs and spinal erectors doesn't make a difference anymore in the real world because literally nothing is going to be a challenge for your body in either cases
thats also true to every lift in the book. your argument doesnt make any sense
My point is that loading huge amounts of weight on your back regularly just to squat heavier will eventually have consequences on your spine and joints. There's a big difference in stress between lifts, and squats as well as deadlifts are the most stressful and prone to long term damage since they're by far everyone's heaviest lifts.
I'm not saying to be scared of them and train like a pussy, I'm saying to be mindful for the sake of your future self
yeah, that's true, but most of the time the weight is not necessarily the issue, rather tryin to lift way heavier than you could handle. An idiot can get fucked up with weights that you and I probably could rep out easily. I never try 1RMs because I just dont see the point.
They're fun
>Will eventually have consequences for your spine and joints
Except this is wrong. The human body isn't a machine it adapts to demands and joints and your spine will get stronger as they adapt to lifting more and more weight. There's no evidence that high level resistance training increases your rid of developing OA and evidence it decreases it. https://www.barbellmedicine.com/blog/the-barbell-medicine-guide-to-osteoarthritis/
Your post is classic dyel fear mongering
>if you take all the injuries out of the dataset everyone is fine!
Lol? Being able to squat 400 means you can squat 250 explosively, with ease. If I was a coach, I wouldn't program big weight often, but I sure as hell want to know how strong my athletes maxes are
We're talking real world applications of being able to squat heavy, not in an athletic environment. Of course if you're training an athlete then lifting always heavier will be the end goal. But for the average gym bro just looking to pack on mass and be healthy on a day to day basis, heavy squats are iffy at best.
>Looking to pack on mass and be healthy
so why the fuck would you not be doing squats? are you a pussy?
Because lifting furniture when moving is much easier with a 400 squat than a 250 squat
A few years back, the towed buoy on the submarine I was underway on got caught in a fishing net. We surfaced, and tried to cut as much off as we could, didn't work. I was able to get into the well, and got a really great squat position, and got it up off the cradle well enough the other dudes could clear the fouling out. This wouldn't have been possible without a 3plate + squat. We were only mod-alert at the time, so the effect to national security would have been negligible. But had I not been able to do that, quite literally the president would have gotten a phonecall.
why would you lie on the internet anon
Why would I make up some super oddly specific scenario that is nearly nonsensical to anyone else? On the extremely off chance there's another bubblehead here, he would surely know enough to know that it's a true story.
(Pic related, it's the hyman g. rickover shirt I'm currently wearing)
>risking life and limb for ZOG
ngmi
Sorry my dude, it's already been made. I've been retired with a full pension since age 38, parlayed my experience in a comfy consulting gig where I earn low six figures from home in my underwear just giving people my opinion a few times a day when they ask.
I traded some freedom in my 20s, for a chill 40+ year golden sunset.
>retired with full pension
>earn six figures passive income
>decides to post on SwoleShack
>decides to post on SwoleShack
>neet.png
kek.
It's not passive, it's just virtual, and very simple.
I've been posting on SwoleShack since like 2004, why stop now? I happened to get fortunate and pick a community in the military that meshed well with my brand of autism (submarines). It's really very simple to advance in the military. Show up on time, do your job, it's all written at the 8th grade level. It's also quite common, once you've reached your twilight tour to network and set yourself up with a cushy job working in defense contracting. Which I did. It's 100% luck and nepotism. I'm not better or smarter than any other average guy. I just made a few lucky choices, which through apathy, I stayed loyal to and it's now paid off.
>being in a sinking submarine and dying without a fight to spite the zog
>In what situation would being able to squat 400 have an advantage over being to squat 250?
When I have to overpower the guy squatting 250.
Ever walked with a heavy item (backpack, box, what ever) up any slope? A simple task that gets immensely easier with a strong squat/deadlift.
The stronger you are now the stronger and usefull you will be for the rest of your life. Meaning in your 40s and 50s still being able to work a physical job or carry anything heavy without injury and not needing a nursing home in your +80s.
I have, it's fun but I thought the hardest part was the burn in my calves and not quads
I think for old age, simply maintaining muscle mass will be better. I'm not sure if having really high strength translates that linearly with age, that more strength now equals a better time when you're 80. It's probably a bit more complex than that but that's just me making suppositions at this point
>I have, it's fun but I thought the hardest part was the burn in my calves and not quads
Rely less on your quads and calves, more on your hips and hamstrings. Lean forward a bit and and extend your legs forward. Then pull on with your heel. Obviously you will need proper boots with good profile with that for enough grip.
>I think for old age, simply maintaining muscle mass will be better. I'm not sure if having really high strength translates that linearly with age, that more strength now equals a better time when you're 80. It's probably a bit more complex than that but that's just me making suppositions at this point.
When you are old it is definetly about maintaining your muscle mass and strength. But how much you can maintain in absolut terms depends on how much will gain and have gained right now.
I’d bet money a 145lb thru hiker would do better hiking 20mi with 60lbs on his back than a bloatlord power shitter.
>A hiker is better at hiking than a powerlifter
No shit, espeically if the powerlifter ignores cardio. But you know Powerlifters aren't the only group that trains back squats right? You think pro football players have measly 3pl8 squats?
>Any lift I am bad at is an ego lift!
I can smell your weak chicken legs from here.
My best squat was 135kgx8 and yes I still have chicken legs
Meme lift for hypertrophy
Are you saying this like 135kg is not weak? A sub 300lb squat? No shit you have chicken legs, that's not much weight. Do your squats, you aren't going to get better by not doing them.
If that's not strong then what's the point when I can just do lighter leg press, split squats and get the same hypertrophy without crippling myself with 3+ plates on my back
Why would you cripple yourself by making yourself stronger? Is your spine made of glass? You don't have to do squats if you don't want too but don't make up stupid reasons like you're going to "cripple yourself". Maybe if you have retarded load management
>If I'm not strong why shouldn't I do lighter lifts?
So that you will eventually get strong.
>get the same hypertrophy
You have stick legs. What hypertrophy do you think you're getting?
>crippling myself with 3+ plates on my back
So many people have squatted over 3 plates without getting crippled. I'm one of them. If you tried it today you'd get hurt because you are weak. If you work up to it, the way training works, you'll be fine.
The reason you don't like squats is because they are hard, and you are bad at them. The only way to get better at them is to do them. They will always be hard. That's why they work.
He can do over 3 plates for at least a single if he was squatting 297lbs for 8 reps.
That's not total novice territory but it's not particularly strong.
frequency helps
do its 3x a week even if most workouts are light
I reduced the weight and stopped counting. Would just rinse my legs until they died. Then I practised ankle dorsiflexion and hip flexibility so I could do proper russian squat sitting. Now I'm ramping up the weight doing barbell squats with my new VERY deep posture. Hitting muscles I didnt know I had, shits dope. Proper slav squatting at every chance I get sitting about, crazy how uncomfortable this shit was 5 months ago
very interesting, anon. could you please share your routine for improving ankle/hip flexibility? i'd like to improve my flexibility too
second
I do front squats
For me it's the zercher squat
Perfect way to snap city
Not everyone has a spine made of glass like you
SNAP THE CITY EN ROCK AND ROLLLLLL
I too am a zercher enjoyer. What should I put down on symmetrical strength as the nearest equivalent? I feel like it's easier than a front squat.
I dunno, it's between Highbar and front squat for me.
Lmao, try lifting a sandbag or atlas stones. No real safe technique, just get strong first and it should work itself out.
....but why
it's a based old timey strongman lift from before lifters had racks
>memesquatting 4 plates
>legs look like sticks
is this shit just genetics
Pretty much, having big legs is mostly luck
Never performed something like picrel, what do you call this lift?
This year unironically. Squatting really is kind of pointless. The biggest redpill for me was when I was repping out 20 for sets for 225 and I thought I was fit as fuck. I went snow skiing that winter and I felt sluggish and slow and I couldn’t keep up with my 50 something year old dad. It just doesn’t translate to athletic ability and stamina like you think.
t. college soccer player and lifelong skiier
>local retard shocked to find out that light squats did NOT improve his cardio
More news at 11
I spent a year working up, deloading, working back up, deloading, working back up again, deloading again because I could not ever get it to feel right and could not hold my form together.
After a year of making zero progress I decided to cut my losses and now I just do legpress and machine accessories, as well as other things. It takes longer but at least I can progress them.
So, is bending over a little when you squat bad? I’ve gotten 405 on multiple occasions