The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Its no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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Thread: Squat Stance???

  1. #1
    I "was" getting tired... 40 Nunc's Avatar
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    Squat Stance???

    I read a thread earlier this evening but couldn't find it again...

    The person talked about switching from body building to power lifting and how they had to adjust their stance for squatting.

    What's the difference? Or did I misunderstand the statement?

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  3. #2
    Gaglione Strength Chris Rodgers's Avatar
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    Most times, a powerlifting squat would be wider than a bodybuilding squat to bring the hips, glutes and back more into play. This typically will allow you to move more weight which is what a powerlifter strives for. What are your lifting goals?
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 515 SQ 295 BE 570 DL.....1375 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw w/wraps)
    515 SQ 302.5 BE 585 DL

  4. #3
    Senior Member Sensei's Avatar
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    In general:
    powerlifting - wider stance, low bar position, hips travel back further, more upper body lean
    full squats (atg, olympic, etc) - narrower stance, high bar position, hips travel back less, upper body upright
    A child does not learn to squat from the top down. In other words, he does not suddenly make a conscious decision one day to squat. Actually, he is squatting one day and make the conscious decision to stand. Squatting precedes standing in the developmental sequence. This is the way a child's brain learns to use the body as the child develops movement patterns. Therefore, a child is probably crawling, rocks back into a squatting position with the back completely relaxed and the hips completely flexed, and stands when he has enough hip strength. This approach makes a lot of sense and can be applied to relearning the deep squat movement if it is lost. -Gray Cook
    Lifting Clips: http://www.youtube.com/profile?user=johnnymnemonic2
    Blog: http://squatrx.blogspot.com/

  5. #4
    I "was" getting tired... 40 Nunc's Avatar
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    Thanks guys... My goals are to thicken up. I'm currently 185 and @ 11% bf. Trying to maintain this weight and get below 10% bf in the next month or so.

    As far as legs go I just want more definition. I'm not looking to set records powerlifting so size and definition are my goals. Shooting for a lean, cut 190-195 by my 40th b-day in Feb... That way I can properly start my mid-life crisis!

    Am I to assume full squats will work better for my goal?

  6. #5
    The Flyfisher rbtrout's Avatar
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    I would think full squats would be the ticket. My typical leg day (I go wider stance on squats) is 2-3 sets of warmup squats, 135, 225 & 315. Then stack on the weight - Monday was 525, working my way up to (hopefully) 600+. Then I end with a set of 20 reppers. Monday was 315. Brutal. My legs are quite lean.
    Give chalk a chance.


    49 years old

    665 squat
    700 deadlift
    325 bench

  7. #6
    I "was" getting tired... 40 Nunc's Avatar
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    Long story but the gym I go to only allowed us to do squats on the Smith Machine for insurance reasons? Just started doing real squats a few weeks ago so 305 is as high as I've gone with a working set. I'll shoot for somewhere @ 400 in the next month or so as I get more comfortable with the movement.

    My plan is now - narrow stance, high bar position and finish off with a burn-out set unless someone here tells me different.

    Thanks.

  8. #7
    Moderator joey54's Avatar
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    Quote Originally Posted by Getting tired View Post
    Long story but the gym I go to only allowed us to do squats on the Smith Machine for insurance reasons? Just started doing real squats a few weeks ago so 305 is as high as I've gone with a working set. I'll shoot for somewhere @ 400 in the next month or so as I get more comfortable with the movement.

    My plan is now - narrow stance, high bar position and finish off with a burn-out set unless someone here tells me different.

    Thanks.

    It might take a bit longer than a month to get to working sets with 400 with where you are at right now, but good luck. My opinion on stance, do what is comfortable for your bodytype and make sure you are getting past parallell. As stated a wider stance will usually allow you to move more weight. Do what allows you to move the most weight, safely, while doing the exercise properly. I think you also might want to stick to doing sets of 5 or even 3 right now if you are still getting used to squatting. 20 rep squats or as you said "burn outs" require a concentration to form you might just not have yet. Your form can go to crap when you fatigue quickly. Wait a little bit on these. And as we all know leg "definition" will be the result of diet rather than what exercise is chosen. Make your legs bigger by using heavy weight, diet down the bodyfat, and they will be defined.
    Last edited by joey54; 07-11-2008 at 08:14 PM.


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    Just get under the bar!

  9. #8
    I "was" getting tired... 40 Nunc's Avatar
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    I think I can go higher weight than I'm using now but don't want to hurt myself just to say I pushed the weight. I always try to push a little more weight than I did during the previous workout but if I never see 400 lbs I'm okay as long as I get the results I want.

    I'm going to paralell but not below so I'll probably lower the weight when I work legs next Tuesday and concentrate on form.

    What's considered a wide stance? I'm standing with my feet @ shoulder width.

    Thanks Joey54

  10. #9
    Moderator joey54's Avatar
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    Getting tired, I looked but didn't see it in there, how tall are you? I am 6' 1" and for some time had gone about shoulder width, maybe a little narrower. I made my stance wider after some work with it in the anticipation of handling heavier loads in the future. Maybe check out some of the Westside guys and their stances, they are super wide. I don't have my feet that wide, but I am beyond shoulder width now. Again, I think it comes down to what remains comfortable for you while allowing you to handle the heavier loads.


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  11. #10
    I "was" getting tired... 40 Nunc's Avatar
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    5'11" and 185 lbs... Just read the thread about the wide stance and sore/pulled groin... I think I'll play with my stance over the next few weeks and just see what's comfortable.

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