It is a MEME lift solely aimed at powertards, with no real life benefits to your average lifter.
Replacing powerlard back squats with ZERCHER SQUATS and BULGARIAN SPLIT SQUATS is a major REDPILL for your gains, health, safety, and including actually having carry to real life applications.
I will NOT do MEME squats anymore. No, sir.
From now on it is ZERCHERS and BSS.
if im too retarded to do proper squats and feel them in my glutes, then would doing these two be better?
You're supposed to feel them in your glutes
>he made the thread again
Just do hip thrusts or something in stead, or modify how you squat.
ATG high bar in weightlifting shoes -> all quads and glutes for me.
Parallel and low bar in flat soles -> still mostly quads, but also hamstrings, strangely not a lot of glutes.
You need to identify your goal and reasoning behind squatting. Is it only hypertrophy? Then you squat in whatever manner achieves that. Depending on your proportions, squatting in whatever style may or may not be great for what you're trying to accomplish.
If it's to move the most weight possible, you find the style that allows that, then fill the gaps with other lifts/accessories.
yeah its hypertrophy. would quad squats, leg curls and hip thrusts be gone enough then? or should i chuck in some leg extensions just in case
leg extensions are the best movement for direct quad hypertrophy imo. i dont find hip thrusts to be necessary this is what my quad focused leg day looks like.
leg curl 2x15
leg ext 3x15
calfraise 3x20-25
squat 3x15
walking lunge 2xfailure
stairmaster 20min
i run a 5k and do shoulder work on leg days, so im thinking
>squats 3x12
>leg curl 2x12
>leg extension 3x12
>calf raises 2xfailure
should be enough for me to call it a day. i doubt not having a fuckable ass is gonna be life threatening further down the line kek. thanks anon
i run a 5k on my leg days too, this should be good but i suggest hitting leg curls first to get some blood flow before you hit the squat rack
>walking lunge 2xfailure
Lunges are pointless if you're squating.
lol you are retarded, its a completely different movement pattern
There's really no reason not to do a few sets of leg extensions. I lift primarily for strength and still do extensions + ham curls every lower body day.
No. ZS and BSS are much more technical than the standard back squat. If you're having problems with the backsquat you're going to have even more problems with those two variations. It is best to reduce weight used and work on form. Adding new exercises will not fix your problem during back squats.
also on zercher squat more weight = more pain.
you will feel like your elbows are gonna snapped kek
Put a sweater around the bar
no matter how much i tried fixing my form it never seemed to work for me, but the second i switched to belt squats everything felt perfect. give it a try anon
You are stupid
I'm doing madcow now that I have moderate gains (i'm natty), so I have to do squats so no thanks sorry pal.
you don't "have to" do anything as far as working out is concerned and may just as well do madcow with front squats, although there pretty much no point in replacing them just because of some stupid thread
I swear there is nothing funnier than seeing some dyel zoomer try to zercher squat lmao1pl8
dunno about zercher but bulgarian splits is a major redpill
i actually avoided them before because i believed SwoleShack's shitposts of it being a "woman's lift"
but after doing my own research i realized they train the exact same muscles as back squat
they're mad challenging on your balance, which makes it a cool skill to master in real life
and they allow for proper isolation, making them several times better for muscle building
so yeah, i hope more people get redpilled into bulgarian splits, legit god tier lift alongside normal squats
They're also a great compliment to true single leg work if you're a calisthenicsfag. Awesome for progressing into it and awesome for volume work. God bless bss
i feel like a troglodyte on ket every time i try them, no sense of balance or grace whatsoever
So, I've been forced into Frontal and Bulgarians because my shoulder is so fucked up I can't hold the bar on my back (lol). It's actually pretty fun, but I'm kinda dumb and have three questions which I'd appreciate if anyone could help me with:
1- When doing the Bulgarian squat, I position the dumbbells on each side of the knee. I feel like this makes the exercise much easier (specifically on the balancing side as pointed), but obviously that means I'm neglecting something. I assumed it was something in the core, but now that I think about it I might be just cheating. Would you guys consider such variation ok or does it remove a non-negligible load from the movement?
2- Are Zercher's and Frontal squats significantly different?
3- Does the collar bone pain from Frontal Squats go away? Am I fucking up the form if I'm feeling pain?
Thanks in advance for any advice.
I drew a shitty schematic to illustrate my form in case it was confusing
Got to put all those technical drawing hours to use
mirin' cock
Kinda hard to diagnose the collar bone pain. Itll ALWAYS hurt. At least a little. But things that might help turn it into just a nagging thing is to make sure to engage your shoulders during it. Same way engaging lats protects your bones from carrying the bar on back squats, but in front instead. Your elbows should be as upright as you can make them to create a good shelf. It does stretch your shoulders and wrists pretty good, but hey, that's progress. I like to warm up with zombie variants, where you put your arms out completely straight like a zombie. If you bend over or don't use your shoulders, the bar will just roll down your arms. Helps you get an idea for proper upright positioning and shoulder engagement.
Hope you get better. I've been doing front squats after fucking my lower back a while back. Hoping to get back into back squats soon, but gonna switch between front and back.
I see, thanks. Well, I guess I can live with the pain for the gains. Not sure if I'll get better without surgery, but at least the pain isn't debilitating and my shoulder has become mostly stable after proper physiotherapy. Not 100% but enough to do everything else.
Glad to hear you're all better now though, back injuries are very scary. And hey, at least you became a more experienced lifter in the process.
Zercher or Front if I'm to scared to do Back?
Dunno if you're shitposting but I dropped barbell squats entirely, all I do for legs now is Bulgarians and it's way better.
bump
literally every professional athlete does squats you dyel
We rating leg days?
Squat 5x7
Deadlift 5x7
Leg press 3x12
Leg extension 3x12
BSS 3x12
Dumbbell lunge 3x12
>pic not showing clean catch positioned hands
Fucking nope.
Also, do all 3 homosexual.