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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View Poll Results: Which do you personally do?

Voters
172. You may not vote on this poll
  • Full Squat - right to the floor.

    84 48.84%
  • Half Squat - close to parallel.

    65 37.79%
  • Both on same day.

    7 4.07%
  • Both on different days.

    16 9.30%
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Results 1 to 25 of 67
  1. #1
    Canadian Kid fevan's Avatar
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    Full Squat or Parrelell

    I have heard many reasons and different view of this fourm. So I just want to see what you all say.
    Deal with it.

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  3. #2
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    I come from a powerlifting background, and have always squatted slightly below paralell.Since i have been bodybuilding competitively, my hard to grow quads have /are responding a lot better with ass to the floor squats.

  4. #3
    Banned Praetorian's Avatar
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    ATF baby.

  5. #4
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    Full squat!

    Besides demonstrating strength or a lack of being able to reach that depth, why would you choose anything less?

    Bill

  6. #5
    As I Am Paul Stagg's Avatar
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    Depends on your goals and abilities.
    Squats work better than supplements.
    "You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
    "You're wrong, and I have a completely irrelevant pubmed abstract that may or may not say so." - Belial
    I has a blog.
    I has a facebook.

  7. #6
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    True. What about muscular development?

  8. #7
    Senior Member Meat_Head's Avatar
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    Originally posted by bmanderson
    True. What about muscular development?
    ATF

  9. #8
    Baby Seal Clubber ElPietro's Avatar
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    Well ATF wouldn't necessarily be better for muscular development. You would be able to lift less weight, due to mechanical difficulties, so that would lead to *less* muscular development I'd think.

    If you just wanted that, you could do leg press and a group of other more targeted exercises. It would be less efficient but you'd lift more weight and induce more hypertrophy.
    Deadlifts are like women, they'll hurt you everytime, but they'll also make you a man. - Me

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  10. #9
    bone crusher
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    i think for lower torso development, deep squats work the hams and glutes very well

    throw in some lunges and/or leg extensions to work the quads and you have an extremely effective leg workout

  11. #10
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    All the way down, at least bellow parallel. It's a rule in powerlifting...
    Southern Pride !

  12. #11
    Equal Opportunity Offender Budiak's Avatar
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    Either way you've got to go to below parallel, and IMO thats fairly deep. For powerlifting purposes I think that going ATF part of the time is good to help in sticking point training, Its in my uneducated opinion that a free atf squat is going to work differently from a box squat in the lowest position.

    Well, it dont mean ****, but deeper than 99% of squatters, at least.

  13. #12
    260(-62) from 193 from 275
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    IMO paralell is a full squat

    otherwise we would not need the term ATF

    Half Squat = half way to parrelell

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  14. #13
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    keep in mind that a 'true' parallel squat is not when the back of your thigh is parallel to the ground, but rather the MIDDLE of your thigh is parallel... this translates to a 2-3" difference at LEAST for most people

  15. #14
    Gym ratt/Part-time pimp LAM's Avatar
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    a full squat is breaking parallel, while ATF is just that.

    I do both, but use the ATF method to just exercise my muscles through a complete ROM

  16. #15
    Rory Parker Behemoth's Avatar
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    Originally posted by Callahan
    keep in mind that a 'true' parallel squat is not when the back of your thigh is parallel to the ground, but rather the MIDDLE of your thigh is parallel... this translates to a 2-3" difference at LEAST for most people
    I thought parallel was when the top of your thigh was parallel. Like when your quad sweep becomes parallel, thus putting another inch or two below your definition? Is this correct?

  17. #16
    Wannabebig Member
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    wait so if i did more weight on doing parallel squats, that would induce more muscular growth than doing less weight with ATF squats?

  18. #17
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    Originally posted by Callahan
    keep in mind that a 'true' parallel squat is not when the back of your thigh is parallel to the ground, but rather the MIDDLE of your thigh is parallel... this translates to a 2-3" difference at LEAST for most people
    Different feds have different rules, but this idea is wrong under IPF rules

  19. #18
    Senior Member Turboboy's Avatar
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    I always squat at least parallel or below. Sometimes using heavy weights makes it easier to get lower.
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  20. #19
    Cardio bunny Alex.V's Avatar
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    True parallel is when the crease at your hip is even with your knee. Like these guys said, this is a full squat. For me, ass to calves is only a few more inches down. So parallel is plenty deep.
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  21. #20
    Player Hater PowerManDL's Avatar
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    To me, the difference comes in the mechanics of the two.

    With the wide stance I use for a PL squat, IPF legal is just like that....a few inches lower, and there's nowhere else to go.

    With the closer stance I use for OL squats though, I can go quite a bit further down.

    So calling it a half squat or a full squat doesn't really mean much (to me) unless you're listing the context along with it.
    Vin Diesel has a fever.. and the only prescription is more cowbell.

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  22. #21
    Baby Seal Clubber ElPietro's Avatar
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    Yeah, that is a function partially of mechanics, but also of hip flexibility.

    This is why guys like Simmons stress wide stance squats. First it is MUCH tighter, as your hips and glutes come into play much more. I'd wager given average flexibility, it could take a month or more of squatting wide stance before your flexibility allows a legal depth squat. It's that tightness that allows you to bust out of the hole much easier as the tension on the hips will promote you to go back up. Also, it fires the glutes and hams more, and lower back as well.

    I can't go that deep wide stance yet. I've pretty much been doing everything to parallel with a shoulder width or less stance, but will start focusing on going an inch or two wider each week now.
    Deadlifts are like women, they'll hurt you everytime, but they'll also make you a man. - Me

    Friends don't let friends do dumbell kickbacks. - Me

    ElP is the smartest man in the world. - Gyno Rhino

    A low voter turnout is an indication of fewer people going to the polls. -- Dan Quayle

    If do right, no can defense. -- Mr. Miyagi

    Deep Thoughts by Jack Handey:

    I can picture in my mind a world without war, a world without hate. And I can picture us attacking that world, because they'd never expect it.

    Is there anything more beautiful than a beautiful, beautiful flamingo, flying across in front of a beautiful sunset? And he's carrying a beautiful rose in his beak, and also he's carrying a very beautiful painting with his feet. And also, you're drunk.

    Current FFFA Enforcer

  23. #22
    Player Hater PowerManDL's Avatar
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    I've heard a good bit from inside the powerlifting gossip-tree that Westside competitors had quite a bit of problems over the past few years reaching IPF-legal depth primarily due to that wide-ass stance they use.

    Whether this has changed or not I can't say (I could ask), but I can observe the same effect. I'm not so sure if that's a function of flexibility or of simple mechanical limitations, though. Granted I can squat deeper now with a wide stance than I could at any time in the past, but that super-wide sumo stance is still *too* wide for my tastes.

    My favored stance these days still fits in a normal power rack.
    Vin Diesel has a fever.. and the only prescription is more cowbell.

    Budiak: That girl I maced
    Budiak: macked
    Budiak: heh maced
    Budiak: I wish

    ShmrckPmp5: a good thing people can't fire guns through the computer...your ass would have been shot years ago

    Y2A 47: youre smooth as hell
    Y2A 47: thats why you get outta tickets, and into panties

    galileo: you're a fucking beast and I hate you
    galileo: hate

    assgrabbers are never subtile, they will grabb ass whereever they go,public or not, I know the type, because I am one. - Rock

  24. #23
    Tearing **** Up FortifiedIron's Avatar
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    bump with what Matt said.


    WestSiders can squat to IPF depth with there stance, they just chose not to cuss its worthless in the feds they lift in. Not taking anything away from them at all, they do what it takes for their fed, not for some other fed they dont compete in.

    I personally follow the IPF squat depth, for me its the only way to go. My squat width is fairly close as well, just a bit wider then shoulder width apart.


    Kc

  25. #24
    Wannabebig Member
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    what is better for legs? wider stance or opposite? maybe, shoulder width vs. maybe a foot outside shoulder width on each side? i feel that i need a wider stance to squat to be sure that my knees won't pass my toes

  26. #25
    Senior Member JustinF's Avatar
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    Does the wider stance put less stress on the knees, or is it my imagination? When I do a shoulder width squa, or less than that, I feel as if my knee is going to buckle. With the wider than shoulder width base, my knees feel fine. Is this due to less stress on the knees, or just that fact that I have a wider and more solid base?
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