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Quarter Squat V.S Half Squat V.S ATG Squat

7opoundsin16weeks

Hi guys. I just really need to know which one is best. I can't find two articles that don't contradict each other. Anybody with a reliable source of information??

p.s. my goal is to squat 400 lbs so proper form is important for me

Replies

bcf7683

i use the smith machine. i dont have enough upper body strength to use a free barbell

until this you really aren't squatting. I'm not disregarding your effort on the smith machine, it just isn't a real squat. There are no smith machine competitions, if you want to compete in the squat you need to squat.

what should i do to be able to carry a barbell?

This just smells all kinds of fishy.

You shouldn't be worrying about what type of squat to be doing if you can't even hold a barbell. And it seems to me that with the knowledge your claiming to have about lifting that you don't know what exercises to do to be able to stand with a barbell across your shoulders? I'm not trying to sound like a d*ck, I'm just trying to wrap my head around what's going on here.

If you're being serious, it really sounds like you have your priorities/goals all sorts of messed up.

7opoundsin16weeks

i use the smith machine. i dont have enough upper body strength to use a free barbell

until this you really aren't squatting. I'm not disregarding your effort on the smith machine, it just isn't a real squat. There are no smith machine competitions, if you want to compete in the squat you need to squat.

what should i do to be able to carry a barbell?

This just smells all kinds of fishy.

You shouldn't be worrying about what type of squat to be doing if you can't even hold a barbell. And it seems to me that with the knowledge your claiming to have about lifting that you don't know what exercises to do to be able to stand with a barbell across your shoulders? I'm not trying to sound like a d*ck, I'm just trying to wrap my head around what's going on here.

If you're being serious, it really sounds like you have your priorities/goals all sorts of messed up.

I can hold a barbell, but i cant hold a 300+ barbell. to be honest i havent even tried holding that weight. i could bench 100 lbs the second try btw

LoraF83

Are you currently squatting using free barbells or a smith machine?

i use the smith machine. i dont have enough upper body strength to use a free barbell

So, you're saying that you can squat a HUGE number, but you can't hold a barbell across your shoulders?

And, you're just going willy-nilly in the gym with no program?

Hmm.......

yes.. does it bother u?

Well, yes, because it doesn't compute.

And the goals on your page state you want to bench press 150lbs. How can you do that if you can't lift a 45lb barbell?

7opoundsin16weeks

btw to those who don't believe my numbers.. just because u have chicken legs and my numbers are too good to be true doesnt have to mean theyre not true. i can put both u and yo mama on my shoulders and squat

7opoundsin16weeks

Are you currently squatting using free barbells or a smith machine?

i use the smith machine. i dont have enough upper body strength to use a free barbell

So, you're saying that you can squat a HUGE number, but you can't hold a barbell across your shoulders?

And, you're just going willy-nilly in the gym with no program?

Hmm.......

yes.. does it bother u?

Well, yes, because it doesn't compute.

And the goals on your page state you want to bench press 150lbs. How can you do that if you can't lift a 45lb barbell?

please read what i said carefully. I CAN hold a bar, but not a 300+ one cause i havent tried yet. plus its called a "goal" for a reason..

NovemberJune

i use the smith machine. i dont have enough upper body strength to use a free barbell

until this you really aren't squatting. I'm not disregarding your effort on the smith machine, it just isn't a real squat. There are no smith machine competitions, if you want to compete in the squat you need to squat.

what should i do to be able to carry a barbell?

This just smells all kinds of fishy.

You shouldn't be worrying about what type of squat to be doing if you can't even hold a barbell. And it seems to me that with the knowledge your claiming to have about lifting that you don't know what exercises to do to be able to stand with a barbell across your shoulders? I'm not trying to sound like a d*ck, I'm just trying to wrap my head around what's going on here.

If you're being serious, it really sounds like you have your priorities/goals all sorts of messed up.

I can hold a barbell, but i cant hold a 300+ barbell. to be honest i havent even tried holding that weight. i could bench 100 lbs the second try btw

Start with squatting the bar (45#) and go from there. I can't support a 200/300/400 lb barbell across my shoulders either...

LoraF83

Are you currently squatting using free barbells or a smith machine?

i use the smith machine. i dont have enough upper body strength to use a free barbell

So, you're saying that you can squat a HUGE number, but you can't hold a barbell across your shoulders?

And, you're just going willy-nilly in the gym with no program?

Hmm.......

yes.. does it bother u?

Well, yes, because it doesn't compute.

And the goals on your page state you want to bench press 150lbs. How can you do that if you can't lift a 45lb barbell?

please read what i said carefully. I CAN hold a bar, but not a 300+ one cause i havent tried yet.

But the whole point of a squat is to be able to support that kind of weight.

That's why a squat is a compound lift. It's not just working your legs. It's working your entire body.

thecakelocker

Lmao

Linli_Anne

I am trying to work on my mobility a bit more to get to ATG, but, I always go parallel with my barbell squats. My PR is 2 sets of 6X175 pounds. Not quite my body weight.

I've since dropped that weight back down some and am focusing more on getting a deeper squat. I am almost ATG on bodyweight squats, and can drop just below parallel for my barbel squats. My butt is better for it!

bcf7683

btw to those who don't believe my numbers.. just because u have chicken legs and my numbers are too good to be true doesnt have to mean theyre not true. i can put both u and yo mama on my shoulders and squat

:huh: .......................:laugh:

CristinaL1983

i use the smith machine. i dont have enough upper body strength to use a free barbell

until this you really aren't squatting. I'm not disregarding your effort on the smith machine, it just isn't a real squat. There are no smith machine competitions, if you want to compete in the squat you need to squat.

what should i do to be able to carry a barbell?

This just smells all kinds of fishy.

You shouldn't be worrying about what type of squat to be doing if you can't even hold a barbell. And it seems to me that with the knowledge your claiming to have about lifting that you don't know what exercises to do to be able to stand with a barbell across your shoulders? I'm not trying to sound like a d*ck, I'm just trying to wrap my head around what's going on here.

If you're being serious, it really sounds like you have your priorities/goals all sorts of messed up.

I can hold a barbell, but i cant hold a 300+ barbell. to be honest i havent even tried holding that weight. i could bench 100 lbs the second try btw

So I just switched from a Smith to a power rack (my old gym didn't have any power racks only Smith machines) and I had to drop the weight. I was squatting 220 in the smith and now I'm doing reps of 145 to work on form and stabilizing muscles. I used to do nothing but free weights so this is my first time transitioning from Smith to free weights. Back when I hit a max of 270, I had started with free weights and that was my max after I had been lifting free weights for 8 years. I suggest just start with the power rack and a bare bar and see what you can add with good form. I can leg press double what I'm squatting because they really aren't the same thing. All the stability and control that you need in a squat is given to you in a leg press (and even a Smith machine) because there isn't as much freedom of movement.

Sarauk2sf

i use the smith machine. i dont have enough upper body strength to use a free barbell

until this you really aren't squatting. I'm not disregarding your effort on the smith machine, it just isn't a real squat. There are no smith machine competitions, if you want to compete in the squat you need to squat.

what should i do to be able to carry a barbell?

Start squatting with a barbell.

You will find your numbers are a lot less than with a smith.

LoraF83

btw to those who don't believe my numbers.. just because u have chicken legs and my numbers are too good to be true doesnt have to mean theyre not true. i can put both u and yo mama on my shoulders and squat

:huh: .......................:laugh:

As long as we're attached to the smith machine so it can do half the work for you.

Seriously, OP, I'm not trying to be mean here. But a squat is a squat BECAUSE you're supporting that kind of weight on your shoulders. The lift is awesome because it works your whole body, and it's made even more awesome by going at least parallel - but preferrably ATG.

I take my squats seriously. They have done amazing things for my body. My current 1 rep max is 225 - of free weights. I go ATG with that number. It took me a long time to get that weight - and I have very strong, well developed legs. So, you come here and claim to be squatting a huge number (a number that my heavy lifting husband puts up, btw) but you're doing it wrong. You're using a smith machine and not going all the way down. That ain't a squat.

My advice: Get on a program. Check out Strong Lifts, Starting Strength, NROLFW, or something. Get a trainer who can show you correct form.

I know it's cool to talk about weight lifting, but you're not doing it right. You also have a lot of opinions about something you don't know a lot about yet. Left unchecked, you could be setting yourself up for injury. Do some research, read a bunch of articles, get on a program and stop trying to assert your knowledge on a bunch of people who know better.

Good luck to you.

hookilau

I need a video, until then

:laugh: :laugh: :laugh: :laugh: :laugh: :laugh: :laugh:

7opoundsin16weeks

btw to those who don't believe my numbers.. just because u have chicken legs and my numbers are too good to be true doesnt have to mean theyre not true. i can put both u and yo mama on my shoulders and squat

:huh: .......................:laugh:

As long as we're attached to the smith machine so it can do half the work for you.

Seriously, OP, I'm not trying to be mean here. But a squat is a squat BECAUSE you're supporting that kind of weight on your shoulders. The lift is awesome because it works your whole body, and it's made even more awesome by going at least parallel - but preferrably ATG.

I take my squats seriously. They have done amazing things for my body. My current 1 rep max is 225 - of free weights. I go ATG with that number. It took me a long time to get that weight - and I have very strong, well developed legs. So, you come here and claim to be squatting a huge number (a number that my heavy lifting husband puts up, btw) but you're doing it wrong. You're using a smith machine and not going all the way down. That ain't a squat.

My advice: Get on a program. Check out Strong Lifts, Starting Strength, NROLFW, or something. Get a trainer who can show you correct form.

I know it's cool to talk about weight lifting, but you're not doing it right. You also have a lot of opinions about something you don't know a lot about yet. Left unchecked, you could be setting yourself up for injury. Do some research, read a bunch of articles, get on a program and stop trying to assert your knowledge on a bunch of people who know better.

Good luck to you.

i never said i know better, hence i posted this topic..

BeachIron

this thread.

CristinaL1983

http://www.bodybuilding.com/fun/10-reasons-squats-are-a-terrible-exercise.html?mcid=face

Edit: Sorry, I couldn't help but think about this article. It's pretty funny...

I always go parallel, I had some knee problems in high school and my physical therapist told me to make sure I at least got /slightly broke parallel.

I was staring at my screen with a disgusted look on my face until I got to the end of that stupid article. That almost blew any and all credibility that BB.com had.

Haha. We probably had the same look on our faces. One of my good friends who is a crossfit trainer posted it so I kept thinking it had to be a joke but I wasn't sure until I got to the end of it :laugh:

Marks281172

As a former powerlifter with a PR of 520lbs @ 280lbs BW I find this thread all kinds of awesome

Lift_This_

btw to those who don't believe my numbers.. just because u have chicken legs and my numbers are too good to be true doesnt have to mean theyre not true. i can put both u and yo mama on my shoulders and squat

take a good look at my profile pic...i definitely don't have chicken legs....and yet, i still can't wrap my head around your goals.

hookilau

btw to those who don't believe my numbers.. just because u have chicken legs and my numbers are too good to be true doesnt have to mean theyre not true. i can put both u and yo mama on my shoulders and squat

:huh: .......................:laugh:

As long as we're attached to the smith machine so it can do half the work for you.

Seriously, OP, I'm not trying to be mean here. But a squat is a squat BECAUSE you're supporting that kind of weight on your shoulders. The lift is awesome because it works your whole body, and it's made even more awesome by going at least parallel - but preferrably ATG.

I take my squats seriously. They have done amazing things for my body. My current 1 rep max is 225 - of free weights. I go ATG with that number. It took me a long time to get that weight - and I have very strong, well developed legs. So, you come here and claim to be squatting a huge number (a number that my heavy lifting husband puts up, btw) but you're doing it wrong. You're using a smith machine and not going all the way down. That ain't a squat.

My advice: Get on a program. Check out Strong Lifts, Starting Strength, NROLFW, or something. Get a trainer who can show you correct form.

I know it's cool to talk about weight lifting, but you're not doing it right. You also have a lot of opinions about something you don't know a lot about yet. Left unchecked, you could be setting yourself up for injury. Do some research, read a bunch of articles, get on a program and stop trying to assert your knowledge on a bunch of people who know better.

Good luck to you.

My vote for the best advice so far

BeachGingerOnTheRocks

Honestly OP, nobody is trying to mock your numbers. People are simply trying to explain reality of lifting. Your goals are way beyond your realistic capabilities because like someone else said, that kind of number would set a world record.

If you can bench 100 pounds, then you can put a bar on your back and squat a legitimate weight that will work your quads and glutes and hams properly.

Maybe you should check out the strength standards. It will help you determine reasonable goals. Aim for "Elite" if that is your ultimate goal, but do it with a barbell and do it parallel or below. Here's the website.

http://www.exrx.net/Testing/WeightLifting/StrengthStandards.html

7opoundsin16weeks

I do understand that smith doesn't count as a real squat and that some consider ATG to be the only proper form. despite all of that i think i still have the right to brag about my 300 lbs squats. how many ppl can achieve that in less than 6 months weighing 155 lbs? I will work on reaching to parallel AND using an actual barbell.. and I WILL squat 400 lbs. watch me

DontStopB_Leakin

btw to those who don't believe my numbers.. just because u have chicken legs and my numbers are too good to be true doesnt have to mean theyre not true. i can put both u and yo mama on my shoulders and squat

:huh: .......................:laugh:

As long as we're attached to the smith machine so it can do half the work for you.

Seriously, OP, I'm not trying to be mean here. But a squat is a squat BECAUSE you're supporting that kind of weight on your shoulders. The lift is awesome because it works your whole body, and it's made even more awesome by going at least parallel - but preferrably ATG.

I take my squats seriously. They have done amazing things for my body. My current 1 rep max is 225 - of free weights. I go ATG with that number. It took me a long time to get that weight - and I have very strong, well developed legs. So, you come here and claim to be squatting a huge number (a number that my heavy lifting husband puts up, btw) but you're doing it wrong. You're using a smith machine and not going all the way down. That ain't a squat.

My advice: Get on a program. Check out Strong Lifts, Starting Strength, NROLFW, or something. Get a trainer who can show you correct form.

I know it's cool to talk about weight lifting, but you're not doing it right. You also have a lot of opinions about something you don't know a lot about yet. Left unchecked, you could be setting yourself up for injury. Do some research, read a bunch of articles, get on a program and stop trying to assert your knowledge on a bunch of people who know better.

Good luck to you.

My vote for the best advice so far

Seconded.

7opoundsin16weeks

Honestly OP, nobody is trying to mock your numbers. People are simply trying to explain reality of lifting. Your goals are way beyond your realistic capabilities because like someone else said, that kind of number would set a world record.

If you can bench 100 pounds, then you can put a bar on your back and squat a legitimate weight that will work your quads and glutes and hams properly.

I do have thin legs. Thin legs don't mean they aren't strong. I weigh right around 125 pounds and I have a 1RM of 175 on a parallel squat. Hitting that was hard work, and it's a fairly big number for my weight class. I'm not going to be hitting that PR again for a while because I want my form to be perfect before I try to go higher. For the record, my leg press max is over 400 and I work out twice a week on leg press between 240 and 280 at 10 reps x3 sets. They're not even close to the same thing.

Maybe you should check out the strength standards. It will help you determine reasonable goals. Aim for "Elite" if that is your ultimate goal, but do it with a barbell and do it parallel or below. Here's the website.

http://www.exrx.net/Testing/WeightLifting/StrengthStandards.html

thanks

LoraF83

I do understand that smith doesn't count as a real squat and that some consider ATG to be the only proper form. despite all of that i think i still have the right to brag about my 300 lbs squats. how many ppl can achieve that in less than 6 months weighing 155 lbs? I will work on reaching to parallel AND using an actual barbell.. and I WILL squat 400 lbs. watch me

So, basically: "I know I'm doing everything wrong, but I'm going to ignore all this advice that I've been given on how to correct it and continue to do it wrong anyway."

And no, you can't brag about 300lb squats because you aren't doing 300lb squats.

Once again, good luck OP.

timaeus_drache

This thread delivered.

7opoundsin16weeks

I do understand that smith doesn't count as a real squat and that some consider ATG to be the only proper form. despite all of that i think i still have the right to brag about my 300 lbs squats. how many ppl can achieve that in less than 6 months weighing 155 lbs? I will work on reaching to parallel AND using an actual barbell.. and I WILL squat 400 lbs. watch me

So, basically: "I know I'm doing everything wrong, but I'm going to ignore all this advice that I've been given on how to correct it and continue to do it wrong anyway."

Once again, good luck OP.

I think I did say that I will work on the proper form?

tross0924

First, stop using the smith machine. Find out what you can squat without it and start squatting that and improving from there. Working on finding the spot where the bar balances. It really doesn't take hardly any upper body strength to hold the bar in the right spot.

Second, keep up the hard work and you'll see the difference between your goal and your actual get smaller all the time.

And Third, don't talk about specific numbers unless you have to. It never turns out well.

Oh and as to the original question. Parallel.

BeachIron

This thread delivered.

Yep. Most entertaining thread of the day so far.

BeachGingerOnTheRocks

I do understand that smith doesn't count as a real squat and that some consider ATG to be the only proper form. despite all of that i think i still have the right to brag about my 300 lbs squats. how many ppl can achieve that in less than 6 months weighing 155 lbs? I will work on reaching to parallel AND using an actual barbell.. and I WILL squat 400 lbs. watch me

So, basically: "I know I'm doing everything wrong, but I'm going to ignore all this advice that I've been given on how to correct it and continue to do it wrong anyway."

Once again, good luck OP.

And brag about it even though it's bad form and not even parallel. Okaaaaaayyy.