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Thread: How do squats get you bigger? Aren't they only for legs?

  1. #1
    Climax of Intellect WillyTheGreat's Avatar
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    How do squats get you bigger? Aren't they only for legs?

    Just read this in another thread. So...squats get your bigger or something? I don't mean just legs.

  2. #2
    Shock Therapist Shocker's Avatar
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    Basically, when you suspend a weight over the entire body that it's unaccustomed to it brings more of the bodies 600 plus muscles into play. They fire on and off like crazy, acting as stabilizers through the assent and descent to keep you from toppling over. This makes a wave of stress hormones wash through the system and conseuquently stimulates the tremendous Growth Hormone release. No other exercise involves so many muscles, or stimulates anywhere near as much GH release as the free squat.

    That's why the squat is the king of exercises for growth.

  3. #3
    Climax of Intellect WillyTheGreat's Avatar
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    *thumbs up* Perfectly explained. Thanks, dude.
    Last edited by WillyTheGreat; 05-08-2002 at 04:14 PM.

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    Senior Member davetha1's Avatar
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    Shocker: Am i doing myself a disservice by squating with a smith machine?

  5. #5
    Ex-Mod Jane's Avatar
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    I'm not shocker, but yes, you are. Not so much a disservice, as at least you are doing legs, but a serious lack of full potential.
    "Then on leg day do squats, lunges, stiff legged deadlifts, fluffernutters, and calf raises."--Belial, training a newbie

    PowermanDL on Russian culture: "Big furry hats come into play somewhere."

    "The harder the conflict, the more glorious the triumph. What we obtain too cheap, we esteem too lightly; it is dearness only that gives everything its value. I love the man that can smile in trouble, that can gather strength from distress and grow brave by reflection. 'Tis the business of little minds to shrink; but he whose heart is firm, and whose conscience approves his conduct, will pursue his principles unto death." --Thomas Paine

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    yes, you are

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    In my opinion, you should do squats in a power rack, unless for some reason you can not. I would still recommend doing squats on a smith machine as opposed to only doing leg presses.

  8. #8
    Climax of Intellect WillyTheGreat's Avatar
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    I workout at home so I don't use a machine. *feels good when he hears "oooooo"s from the crowd* =D

  9. #9
    Shock Therapist Shocker's Avatar
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    Originally posted by Logo
    In my opinion, you should do squats in a power rack, unless for some reason you can not. I would still recommend doing squats on a smith machine as opposed to only doing leg presses.
    why?

  10. #10
    Senior Member davetha1's Avatar
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    The gym i go to does not have a power rack. Anyother possible solutions?

  11. #11
    Ecoli die
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    Ummm, new gym. Unless they have an open rack or some such (I do squats on an open rack myself, makes it easier to move on to deadlifts and lunges)
    Now in pain, only working out the walking sticks.

  12. #12
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    I'm no expert... but I'd suggest a barbell.. and a squat rack.
    Maybe I was big in a past life...

  13. #13
    Mystic Eric
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    Here's something "I've" been working on:

    Squats - They do the body good! ("Written" by Mystic Eric )

    "If you don't do what's best for your body, you're the one who comes up on the short end." -- Julius Erving

    My most terrifying (yet exhilarating) gym experience occurs every Wednesday morning I usually prepare myself a hearty breakfast, and then focus on the near-death experience that will occur in the following hour or so. Every Wednesday I squat.

    Anyone who squats knows that it's not a exercise to be taken lightly. For those of you who are sitting there scratching your heads and thinking, "what's this guy talking about", let me explain.

    I'm sure you've heard, on numerous occasions, the expression, "You gotta squat". What people don't realize is that squatting is like going the extra mile, and it requires a 110% effort and nothing less. Squatting is something that you must learn to do with the mind as well as the whole body. A proper integration of mental and physical energies will ensure that one will be able to squat using a "total" effort.

    In the squat there are numerous muscles of the body working in unison to provide the stability and mobility needed for this movement. It has been suggested that there are up to (and possibly more than) 200 muscles involved in this lift.

    One question that is often asked is, "how do squats promote growth throughout the body?" To answer this requires more than simply saying that it's a compound movement. It involves multiple joints and muscles which in turn increase the level at which the nervous system must coordinate movement in conjunction with the lifter's muscle-skeletal system.

    Exercises like the squat can produce a dramatic effect on the body by increasing, among other things, one's hypertrophy and maximal strength. To understand why, we will look briefly at several of the body's systems. The body is complex and integrated with many of its systems interwoven with each other and working synergistically to produce an effect.

    Here are some helpful excerpts from the NCSA _Strength and Conditioning Manual_:

    The hormonal system or what is known as the endocrine system added with the nervous system makes up what is known as the term, "neuroendocrinology". This term describes the relationship of chemical substances that have both neural and hormonal functions. Usually the endocrine glands are stimulated to release hormones by a chemical signal received by the receptors on the gland or by neural stimulation (resistance training).

    The increase in anabolic hormone levels observed consequent to the performance of heavy resistance exercise can increase hormonal interactions with various cellular mechanisms and enhance the development of muscle protein contractile units. On neural stimulation from an alpha motor neuron to initiate a muscle action, various signals (electrical, chemical, and hormonal) are sent from the brain and from activated muscles to a number of endocrine glands. Hormones are secreted during and after the resistance exercise bout to the physiological stress of resistance exercise" (1, 2, 3, 4, 5, 6, 7 , 8, 9, 10).

    In plain terms this means that the nervous, muscle-skeletal, and hormonal systems are responsible for the effects promoted by exercises like the squat. There are various hormones which produce this effect, and the one that most people are familiar with is testosterone. It's been documented that testosterone serum concentrations can increase independently or with various exercise variables (2, 8, 11, 12). The squat, which is defined as a large muscle-group exercise, is one of them.

    So now that we've learned how some of the human body's systems are involved with exercise, the 64,000 dollar question is. . .where do squats fit in?

    Squats can increase growth throughout the body because they use numerous muscles and this means they stimulate more muscle fibers than, say, an exercise like the leg press. The greater the fiber recruitment, the greater the process for potential remodeling in the muscle or, since we're referring to the Squat, this will activate many muscles.

    Only muscle fibers that are recruited by resistance training are subject to adaptation including hormonal adaptation and, as I said above, the more muscles used in a exercise like the squat the more the muscle fibers are stimulated. Squats increase serum testosterone concentrations as they are large muscle- group exercises ( 2, 9, 10, 13, 14, 16).

    Squatting intensely can also increase serum testosterone concentration levels using 80-95% of your 1RM.

    Squatting using a high volume of sets or using short rest periods between 60-90 seconds has also been found to raise serum testosterone concentration.

    To increase Growth Hormone, squat using high reps that are associated with higher lactate concentrations (10).

    So there, you have it. Squatting can lead to overall growth--which is not to say that you will reach 250 pounds if you just do squats. However, a squat in conjunction with other large muscle-group exercises will put you on the road to an increasingly muscular physique, especially if you keep a watchful eye on diet and restorations practices.

    You may grow weary of simply squatting with bar strewn across your back, so I've taken the liberty of compiling a variety of ways you can squat which will help keep your interest-level at its peak.

    Split Squat
    Smith Machine Squat
    Front Squat
    Twisting Squats
    Wall Squat
    Hack squats
    One Legged Squat
    Side Lunge Squats
    Standing Swiss Ball
    Squat Partial squats
    Pile Squat Box Squats
    Jefferson Squats
    Overhead Squats
    Sissy Squats


    "Written" by Mystic Eric
    Last edited by Mystic Eric; 05-08-2002 at 09:15 PM.

  14. #14
    Wannabebig Member
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    clap clap clap clap,, get to class man.
    "a nice (addition)

  15. #15
    Canadian Kid fevan's Avatar
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    That was very good.
    But I'm confussed on weather you are saying to
    high weight low reps
    or
    low weight high reps?
    Deal with it.

  16. #16
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    if you belong to a pussy gym and dont have access to a power rack, do heavy 20 rep leg presses utilizing full range of motion, heavy eight rep deads, and you should learn how to do overhead squats (power clean that **** up). smith machine i would only recommend as an asistance movement. steer clear from hack squats

  17. #17
    Senior Member davetha1's Avatar
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    The only reason im staying with my gym is beacuse its free...
    Last edited by davetha1; 05-09-2002 at 03:35 PM.

  18. #18
    Ex-Mod Jane's Avatar
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    Originally posted by tony touch
    steer clear from hack squats
    Why?
    "Then on leg day do squats, lunges, stiff legged deadlifts, fluffernutters, and calf raises."--Belial, training a newbie

    PowermanDL on Russian culture: "Big furry hats come into play somewhere."

    "The harder the conflict, the more glorious the triumph. What we obtain too cheap, we esteem too lightly; it is dearness only that gives everything its value. I love the man that can smile in trouble, that can gather strength from distress and grow brave by reflection. 'Tis the business of little minds to shrink; but he whose heart is firm, and whose conscience approves his conduct, will pursue his principles unto death." --Thomas Paine

  19. #19
    Ex-Mod Jane's Avatar
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    Originally posted by Shocker
    Basically, when you suspend a weight over the entire body that it's unaccustomed to it brings more of the bodies 600 plus muscles into play. They fire on and off like crazy, acting as stabilizers through the assent and descent to keep you from toppling over. This makes a wave of stress hormones wash through the system and conseuquently stimulates the tremendous Growth Hormone release. No other exercise involves so many muscles, or stimulates anywhere near as much GH release as the free squat.

    That's why the squat is the king of exercises for growth.
    I made this paragraph bigass font and printed it out. I think I'll hang it up somewhere.
    "Then on leg day do squats, lunges, stiff legged deadlifts, fluffernutters, and calf raises."--Belial, training a newbie

    PowermanDL on Russian culture: "Big furry hats come into play somewhere."

    "The harder the conflict, the more glorious the triumph. What we obtain too cheap, we esteem too lightly; it is dearness only that gives everything its value. I love the man that can smile in trouble, that can gather strength from distress and grow brave by reflection. 'Tis the business of little minds to shrink; but he whose heart is firm, and whose conscience approves his conduct, will pursue his principles unto death." --Thomas Paine

  20. #20
    Climax of Intellect WillyTheGreat's Avatar
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    *thumbs up to Eric*

    One Legged Squat
    haha.

    Why?
    I was wondering the same thing.

  21. #21
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    jane- while i will acknowldge that hack squats are good quad developers, they have devastating long term effects on your knees. its the most unnatural position ever. think about the physics involved. anyways if you were to use it, i would only use it as an assistance movement.

  22. #22
    Player Hater PowerManDL's Avatar
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    How's it different from a leg press?

    Or if you're referring to the barbell version, a deadlift?
    Vin Diesel has a fever.. and the only prescription is more cowbell.

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    powermandl- are you referring to my statement about hack squats? if you are, most people attempt to perform hack squats on a hack squat machine and most people when referring to hack squats are referring to the machines. these machines are the kiss of death to your knees. stay clear!tuttut

  24. #24
    Equal Opportunity Offender Budiak's Avatar
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    I had this great dream last night where this kid asked me if he were doing a disservice to himself by doing his squats in a smith machine, and then I come here and get this.


    My answer...yes. Do this, throw on your max poundage on the smith, do a rep, then try to do it with a barbell. The smith is like baby flabby training wheels, I believe it was constructed to place girlies facing the walls and out of the way of dedicated, serious bodybuilders.


    Of course in my dream, I twisted the kid's head off, drop kicked it into a basketball hoop, and then flew away in my f355 convertible constructed completely out of cheerleaders.

  25. #25
    Senior Member davetha1's Avatar
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    lol

    Like i said i dont really have much of a choice in the matter when it comes to my present gym, but i think im going to look into finding a different gym.

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