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

Itís 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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  1. #1
    THE FRIDGE! thewicked's Avatar
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    best squat accessory movement?

    outside of more squats...what would you all consider the best movements to help develop the squat? heavy leg presses?
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  3. #2
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    I think you can get a ton of mileage out actual SQ variations, and they seem to carry over to the actual lift better. Things like pause SQ, box SQ, SQ with various specialty bars, SQ with different stances, SQ with bands or chains, etc.....
    As far as pin-pointing the very best accessory movements, it would depend on whether you are dealing with raw or equipped squats.
    Last edited by Sean S; 06-22-2010 at 03:10 PM.

  4. #3
    Senior Member IronDiggy's Avatar
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    The Deadlift?

    Depends on where your weaknesses are I suppose...
    Best unequipped meet lifts - 120kg Open class
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  5. #4
    Bad Attitude Gym AdamBAG's Avatar
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    Probably glute-ham raises and good mornings.
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  6. #5
    THE 800 QUEST NickAus's Avatar
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    Good mornings, heavy abs/ obliques and like Sean said plenty of variations of the lift itself.
    Squat briefs only 625 @ 210
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  7. #6
    A gallon a day, everyday! ThomasG's Avatar
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    Depends on your weakness. Front squat is good one.
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  8. #7
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    Step ups with heavy weight helped me out a good bit.

  9. #8
    Pro Powerlifter AJ Roberts's Avatar
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    sumo deadlifts
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  10. #9
    Senior Member ironwill727's Avatar
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    Goodmornings and other squat variations help me the most.

  11. #10
    Senior Member SELK's Avatar
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    Pretty much the only movement I did to bring my squat from 800 to 900 was raw box squats for reps. I don't know if that counts as accessory though.
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  12. #11
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    Good mornings with the bands or weighted (I like bands). Heavy ab work and of couse squats. I also like to do some calf work. I think it helps with your stability while squatting.
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  13. #12
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    Anything that strengthens the lower back makes my squat explode up in weight. Depends where your biggest weakness is.

    When I was injury free 6 months back, I brought my squat up 50 pounds in 2 months to just under 400 by mixing in heavy leg press with a lot of volume and tons of good mornings. For me, leg presses seemed to help me at the bottom portion of the squat and the lower back work was really good for stabilizing the weight.

  14. #13
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    I feel like I've been having some success lately with leg presses, the power squat machine, and barbell and dumbbell lunges. I've been rotating them in and out to keep them from getting stale. I'm adding in extra glute ham raises on my bench days to see if that will make a difference as well. One thing I want to try is Scott's idea with the Step Ups. I can see them being a valuable addition to the accessory movement arsenal.
    Last edited by jbrin0tk; 06-24-2010 at 02:52 PM. Reason: spelling typo

  15. #14
    Senior Member skinny99's Avatar
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    Not to thread jack but If your hips shoot up first when you get tired squatting what is your weakness? What would be a good accessory movement? Sometimes I end up GoodMorning my last rep. Why and what is the fix? My squat is progressing ok but I know there is more to gain!
    "The deadlift is more functional in that itís very hard to imagine a more useful application of strength than picking heavy *h*t up off the ground" Rip

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  16. #15
    Senior Member martin's Avatar
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    Quote Originally Posted by SELK View Post
    Pretty much the only movement I did to bring my squat from 800 to 900 was raw box squats for reps. I don't know if that counts as accessory though.
    Interesting.

    How much did you improve your raw box squat numbers to see the extra 100lbs on your squat? This is something I have toyed with recently.

    How many reps etc?

    Martin
    Best lifts @ 226 lbs

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    Best Total - 2204 lbs @ 226 18/07/2010

  17. #16
    Dr. Subtotal
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    Opposing Stances are clutch. If you squat extremely wide, try doing some volume with a narrow stance to bring your quads up. Conversely if you're an Olympic style squatter, try doing wide box squats to bring your hips up. I use wide box squats for DE and volume narrow squats on ME day. This along with sled work and doing some unilateral work (lunges, step ups) and exercises where you don't place a load on your spine (GHRs, DB leg exercises) has pushed my raw squat and single ply squat up big time. Doing those non-spinal loaded exercises are a good way to bring your leg volume up without taxing your lower back and CNS.
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  18. #17
    THE FRIDGE! thewicked's Avatar
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    not really sure where my problem lies..i'm pulling mid 600's but don't know if i can even break 500 on the squat at the moment...
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  19. #18
    Bad Attitude Gym AdamBAG's Avatar
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    Quote Originally Posted by thewicked View Post
    not really sure where my problem lies..i'm pulling mid 600's but don't know if i can even break 500 on the squat at the moment...
    My guess is that you need to bring up your hips, glutes, hams. Your low back is strong if you are pulling mid 6s raw.
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  20. #19
    Senior Member SELK's Avatar
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    Quote Originally Posted by martin View Post
    Interesting.

    How much did you improve your raw box squat numbers to see the extra 100lbs on your squat? This is something I have toyed with recently.

    How many reps etc?

    Martin
    I brought it from about 500 to 575 and squatted 900 not long after. It did take some time to get used to the heavier weights and the gear.

    90% of the gains in my box squat have been doing Russian programing like smolov. Using a variety of rep ranges and absurd volume makes my squat go up. Since its box squats the recovery isn't as bad i find.

    http://www.youtube.com/watch?v=rnleXZKTHWg this is how i do them, i really sit back and deload on the box. the box is right at parallel or might even be a bit high.

    I really think that raw box squats with a deload at the bottom build a huge amount of power out of the hole. Since I have really focused on them my squat has taken off, my legs have blew up and i even hit a 40lbs dead PR last meet with the easiest deadlift training ive done in some time.
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  21. #20
    Senior Member martin's Avatar
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    Cheers for that.

    Think I'll work out how I can fit i into what I do and will try it soon. I found my bench improved a bit when I started pushing my raw number up a little on DE days so this may work in a similar fashion.
    Best lifts @ 226 lbs

    Squat - 903
    Bench - 573 / 617 @ 246
    Dead - 727

    Best Total - 2204 lbs @ 226 18/07/2010

  22. #21
    THE FRIDGE! thewicked's Avatar
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    i'm looking for more ideas on movements that will directly hit my glutes and hams...my back is EXTREMELY dominant which is what leaned me towards leg pressing. GHR's are on my list after the meet is over with alot of chain weight since I can do bw GHR's all day.
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  23. #22
    Undead Evil He-Man KarlMarx's Avatar
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    The deadlift five plates like a champ article was great. One for the squat would be nice.... *hint* *hint*

  24. #23
    Senior Member Sensei's Avatar
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    Squat variants (front, high-bar, low-bar, manta-ray, box, wide stance, ultra-wide stance, etc.)
    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
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  25. #24
    Train Hardcore!!! muscle_g's Avatar
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    I've got to go with the squat varients also

    I feel these really help my squat
    Squats
    Box Squats
    Reverse-Band Squats

    also I do alot of different exercises that build and stregthen my hips/glutes, hamstrings, quads, low back/abs, calves
    Last edited by muscle_g; 06-29-2010 at 03:36 AM.
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