You Don't Know Squat

**antihero** · 07-19-2005, 02:18 AM

You Don't Know Squat
by Joe DeAngelis

From the very first day I picked up weights as a young kid, squats were at the center of my lifting universe. Today, I still believe that squats are the “king” of all exercises. Not Smith Machine squats, or front squats. Not hack squats, or the latest squat machines with the comfy shoulder pads. No, I'm talking about barbell squats pure and simple. Barbell squats are an exercise surrounded by myths, untruths, and outright lies.

What makes me such a squat expert? For one thing, I've been training for twenty years now. Some might consider me a purist-I use no weight training belt or knee wraps. My best squat in a powerlifting competition to date is 805 pounds. Recently, I was filmed by Powerlifter Video Magazine completing twenty rockbottom squats with 500 pounds of weight, followed by eight reps at 600 pounds a few minutes later, and then a single rep at 700 pounds. Once again, I didn't use a belt or knee wraps. These squats were rockbottom.

For these reasons, I feel I know something about squats. I consider the squat to be a great way to increase strength and muscular development. I have no knee or back problems-I actually feel like I'm fifteen years old! Plus, with several personal trainer certifications under my belt, I can confidently say, “I know squat.”

My success and absence of injuries are the result of several factors, including being obsessed with exercise performance, proper nutrition, preventative health care, and taking the slightest injury seriously and getting the proper attention immediately. I'll deal with each of these issues separately.

Performance
There are many variations of the basic barbell squat. As I'm most concerned about muscular development, I choose to do my squats with a relatively narrow stance, toes slightly pointed outward. This is also how I stand when relaxed. In fact, most people will find that their own “natural positions” will be the most productive and comfortable when it comes to squats.

I also stand on a 3/4” thick board which elevates my heels slightly. Some experts believe this puts too much stress on the knees. While this may be true, it's because there is less hip flexion, and more stress on the quads. Remember, your knee is a hinge joint, and the movement forward out over the toe is not necessarily a bad thing. I endeavor to keep my lower back tight, my chest up, and shoulders back. I also keep my eyes forward. Looking up can put unnecessary stress on the vertebrae behind the neck.

Treat every rep as a separate event. I consciously remind myself (especially as fatigue sets in during a set) to keep my chest up and back tight. Not maintaining this position will open your back up to possible injury. Personally, I wear a snug tank top under my sweats which reminds me to keep my chest, back and abs tight. When I begin the movement, it is always under control. There's no rapid movements or bouncing. I slowly lower myself to a full squat position, and then deliberately push upward, maintaining position, to complete the rep.

I'm against partial squats as these movements transfer too much negative stress to the knees during the process of “stopping” the squat. During a full squat, this stopping stress comes at the bottom of the movement and is absorbed by the glutes and hamstrings-big muscles which can handle the stress. Have you ever noticed that the people who complain about knee problems from squats are those people who do partial squats, believing they are easier on the knees?
Proper warm-up is also crucial. I ride the exercise bike for ten minutes, perform five to six sets of leg curls to failure, plus one or two easy sets of leg extensions. I'll also do a couple of sets of squats with my lightest weight to get physically and mentally prepared for the torture that will follow. Between sets of squats, I stretch my quads, lower back and hamstrings constantly. Tight quads or hamstrings will contribute to sore knees.

While saying that I don't use knee wraps or a belt may sound like bragging, it's not. There's a good reason why I avoid using these accessories. Knee wraps will take good developmental stress away from the knees, creating muscle imbalances which can ultimately lead to injury. Also, tight knee wraps will compress the kneecap, which can result in serious problems. Once again, the guys who use knee wraps are always complaining about knee problems!

The same can be said for using a weight training belt. In a healthy athlete, a weight training belt will take good stress away from developing muscles, causing muscle imbalances. A weight training belt can actually act as a second set of abdominal muscles, taking stress away from the abs. My advice is to lose the belt. You'll be rewarded with better abs than any crunch or informercial gimmick will ever accomplish. Did you know that 90% of back pain is a result of weak back muscles, not injury? The remaining 10% are directly attributable to accidents. So strengthen that back, sofa boy!

One final bit of advice on the topic of squat performance: Common sense dictates that if you approach your half squats wrapped from head to toe with a belt, power suit, knee wraps, and the like, don't suddenly run into the gym and try to do full squats “au natural” with the same weight you were using. Start with a light weight, and use strict form. Or go to a doctor so he can unscrew your head and let the hamster out. Remember, weight training done properly is one of the safest activities one can undertake. Done improperly, it is one of the most dangerous.

Nutrition
In general, a high protein, moderate carb, and moderate fat intake works well for me. While my diet is solid all year round, there is always a place for quality supplements, especially during periods of intense training. For example, when I trying to achieve a specific goal, such as preparing for a bodybuilding competition, my pre-workout ritual includes Animal Stak, Hot Shots, a mixture of Ribose and Glutamine Powders, and sometimes an aspirin to help cut down the inflammation that will come from my workout.

As my training is always hard and heavy, I also take Flax 1000 for its anti-inflammatory properties, Jointment as insurance against joint and ligament problems, and a daily Animal Pak for its vitamins, minerals, antioxidants, aminos, and performance enhancers. Proper supplementation works. Take it seriously.

Preventative Health Care
In keeping with proper supplementation, taking an active part in preventing injury is also important. As I said, I stretch quads and hamstrings. I also fill a sandwich baggie with ice and put one on each knee while watching TV after a particularly tough squat workout. During the winter months, I'll even use neoprene knee wraps to keep my knees warm during a workout. They do not provide support, but just keep the warmth in. I also get chiropractic adjustments regularly.

Injuries
No matter how skilled a race car driver is, speeding around a track at 200+ miles per hour will eventually land him in an accident. Likewise, squatting hundreds of pounds involve a similar risk of mishap, and when one happens, no matter how minor, your immediate attention and response is critical. I've had no significant injuries (my worst injury in all my years of training was a shoulder problem, and that was from snowboarding!). But as soon as I feel a pulled muscle, a tender joint, I give it immediate attention. I consult with my healthcare practitioner and follow his advice to the letter.

Many people, when they experience a pulled muscle, rest it until pain goes away. This only encourages the development of scar tissue, which is different and weaker than healthy tissue. Visiting a health care professional who uses the appropriate therapeutic modalities (massage, ultrasound, diathermy, etc.) will insure that the injured tissue is rehabilitated to the point of being 100%. Most serious injuries begin as minor aches and pains, so listen to your body and treat it properly.

Mental Prep
More than any other exercise, squats demand a mental toughness that no other exercise can match. That's one reason I like it so much-I feel like a gladiator going into battle as I approach the power rack. Like the gladiator, I begin thinking about my impending battle, days in advance, with excitement-I begin to hunger for the feel of the weights on my back, imagine how tough the sets will be, and savor the sweet the taste of victory as I slay the beast. Believe me, you'll feel the exact same way when you do twenty reps to failure. Grinding out rep after rep can be a near-spiritual experience.

The people who get consistent results are referred to as “grinders”. They rep until failure, then somehow manage to grind out another one. Develop an animal instinct for this kind of mental and physical toughness, and when you combine it with squats, you'll see spectacular results. I hope these tips inspire you to bigger and better workouts. Soon, you'll know squat. Happy squatting.

**johnsbod** · 07-19-2005, 02:24 AM

That's a good article. I use a narrow stance when I squat too and have never used a belt or wraps in my life. Squats are great for developing core strength. The knees over the toes issue is debatable. I try to keep my knees from going too far past my toes, but a little bit past isn't a big deal to me.

Stecman · 07-19-2005, 03:44 AM

Good article.

Tell me what you know about reps - This is what I've been doing -

First, I warmup with my best form 5 sets at 50% and 5 sets at 80%.

Then I do 1 set of 20 at 100%. (100% meaning how many I can do with perfect form)

I increase my poundage every workout. Right now increasing at 5 pounds/week but eventually 1-2 pounds per week. (just started)

**powerman2000** · 07-19-2005, 05:47 AM

"The same can be said for using a weight training belt. In a healthy athlete, a weight training belt will take good stress away from developing muscles, causing muscle imbalances. A weight training belt can actually act as a second set of abdominal muscles, taking stress away from the abs. My advice is to lose the belt. You'll be rewarded with better abs than any crunch or informercial gimmick will ever accomplish. Did you know that 90% of back pain is a result of weak back muscles, not injury? The remaining 10% are directly attributable to accidents. So strengthen that back, sofa boy!

I LOVE squats! I always have because I'm good at them. I must say however, that I do strongly disagree with this paragraph. I've been doing squats and DLs for over 20 years with a PL style belt and I've only tweeked my back twice in all that time. Yes, both times were during squats, but it was only because I was being careless with warm up sets and I wasn't paying attention to my torso. I have excellent lower back strength still and I have very good ab strength as well. Especially in my lower ab region. That paragraph eludes to the idea that wearing a belt can inhibit muscle development in your abs and I say that is a load of crap. If that were true then why are there so many ridiculously strong PLers that can squat and DL 800+ or even 900+ lbs? You think that their belts are doing all the work for them? I don't think so! That doesn't even make sense. So, I don't care what some BBer who has never squated over 500 lbs before thinks about wearing a belt during squats. I think I'll go with my 23 years of very successful experience.

**johnsbod** · 07-19-2005, 05:59 AM

Powerman, you have a point when it comes to powerlifting IMO, but I think it's different for bodybuilders. Powerlifters train to hit a high 1RM while most bodybuilders probably never test that 1RM on squats (at least I don't). I would definately recommend a belt and wraps for people going that heavy, but when I do several working sets of squats anywhere from 6-20 reps I don't think that is beneficial to me. Doing multiple sets for higher reps without a belt will certainly help improve your core strength. The typical PL stance is also much wider which I would imagine places more stress on the knees if you don't use wraps.

**powerman2000** · 07-19-2005, 06:36 AM

Quote:

Originally Posted by johnsbod

Powerman, you have a point when it comes to powerlifting IMO, but I think it's different for bodybuilders. Powerlifters train to hit a high 1RM while most bodybuilders probably never test that 1RM on squats (at least I don't). I would definately recommend a belt and wraps for people going that heavy, but when I do several working sets of squats anywhere from 6-20 reps I don't think that is beneficial to me. Doing multiple sets for higher reps without a belt will certainly help improve your core strength. The typical PL stance is also much wider which I would imagine places more stress on the knees if you don't use wraps.

Here, let me share some more info about my PL world. My mentor liked doing reps because even though he was a PL, he was vain about his physique. He was 6'5", 311 lbs and had a washboard stomach. Anyway, we spent far more workouts doing 4 to 8 reps on all of our exercises than we did doing 1 to 3 reps. I developed very good core strength while using a PL belt. I say that not wearing a belt does NOT cause a person to develope better strength. I've had my strength measured a few times on a digital machine, like one that a car mechanic might use for measuring the HP on an engine only this is for a person's ab and lower back strength. Every time, I am able to max the machine out for lower back strength. In otherwords, it wasn't capable of measuring my strength because there just weren't any settings that high. It was a machine that a Chiropractor and sports therapist had in their office and these guys were good. They took care of many pro athletes in baseball and football.

Anyway, my best set of 10 reps in the squat was 510 lbs. Obviously that was below parallel. That was when I was a competitive PLer. The notion that wearing a belt can somehow hinder a person or put them at risk is just nonsense. I'm not the strongest guy that ever lived, but how many people have you seen squat 510 lbs for 10 reps all the way to below parallel. It isn't the not wearing a belt that developes core strength, its the exercises themselves like squats and DLs. If I didn't have great core strength then how could I have squated 510 for 10 reps? Remember, I've always worn a belt. Even after the age of 40 and with chronic knee soreness I am still able to rep out 315 lbs in the squat for 17 reps. So please, everyone tell me that I don't have great core strength from wearing a belt all my life. I totally agree about the articles statements on knee wraps. Why? My experience again. You can't compare articles and studies to people's 20+ years of experience.

Not attacking you or anything bro. Just want to make sure you know that I'm not. You know I love you! :gay:

**johnsbod** · 07-19-2005, 06:47 AM

Quote:

Originally Posted by powerman2000

Not attacking you or anything bro. Just want to make sure you know that I'm not. You know I love you! :gay:

:gay:

No, I understand where you're coming from. I'm still not a fan of belts though. You can get on my case for wearing gloves to do deads now.

**powerman2000** · 07-19-2005, 07:01 AM

Quote:

Originally Posted by johnsbod

:gay:

No, I understand where you're coming from. I'm still not a fan of belts though. You can get on my case for wearing gloves to do deads now.

Thats cool if folks don't like belts, but when people, and I don't mean you, try and tell me that they've read this and that about belts and they try and tell me belts are no good for a BBer when they can't squat 315 for even 2 reps, all I can do is try and help them see things from a perspective of someone who's been wearing a belt with a lot of success for a very long time.

BTW, if you want bigger legs then start wearing a belt, which will allow you to squat more weight and cause your legs to adapt through new muscle growth. Its called hypertrophy.

Dan · 07-19-2005, 01:56 PM

I knew powerman would have someting to say as I read that. 20 yrs of practical / success goes a long way. I used to wear a belt all the time until my surgion and chiro got on my case. Not having that 20 solid yrs under me I opted to take the advice and donated my belt to the gym. My squats and deads are still lower than they once were and I have to be near perfect in form or I really feel it. I have gone with out my belt for ....has to be 7-8 months by now. I did it as more of a physical / mental test on myself. My core is really strong but it was before I would say losing the belt has been more helpful in my mental prep prior to lifting. Picture it focus and go, considering the damage I have done to my body throughout the years I am very lucky. I still do some lifts by doc's tell me I should not but I go easier than I once did.

We all need to do what works for us and had I been at it for 20 yrs I doubt I would have given up my belt.

Dan

**BigZeke** · 07-22-2005, 10:46 PM

I always thought the king of lifts was deadlifts....

Oh well, squats are my favorite lift to do.

**Peaked_18** · 07-22-2005, 11:58 PM

Quote:

Originally Posted by BigZeke

I always thought the king of lifts was deadlifts....

Oh well, squats are my favorite lift to do.

I can see why you would think that, I'm actually inbetween with what the King exercise.

antihero, good post!
Great read on the thoughts of what a Squat can do.

Loved it! :nosthumbs :nosthumbs :nosthumbs :nosthumbs :nosthumbs

Jake · 08-11-2005, 01:47 PM

Quote:

Originally Posted by powerman2000

So, I don't care what some BBer who has never squated over 500 lbs before thinks about wearing a belt during squats. I think I'll go with my 23 years of very successful experience.

Well actually the guy who wrote the article is also a competitive powerlifter and has squatted 800+. But we all have our own methods.

07-19-2005, 02:18 AM	#1
antihero Gold Member Join Date: Mar 2005 Location: Las Vegas Posts: 1,688 Recipes: 0 Rep Power: 33	You Don't Know Squat You Don't Know Squat by Joe DeAngelis From the very first day I picked up weights as a young kid, squats were at the center of my lifting universe. Today, I still believe that squats are the “king” of all exercises. Not Smith Machine squats, or front squats. Not hack squats, or the latest squat machines with the comfy shoulder pads. No, I'm talking about barbell squats pure and simple. Barbell squats are an exercise surrounded by myths, untruths, and outright lies. What makes me such a squat expert? For one thing, I've been training for twenty years now. Some might consider me a purist-I use no weight training belt or knee wraps. My best squat in a powerlifting competition to date is 805 pounds. Recently, I was filmed by Powerlifter Video Magazine completing twenty rockbottom squats with 500 pounds of weight, followed by eight reps at 600 pounds a few minutes later, and then a single rep at 700 pounds. Once again, I didn't use a belt or knee wraps. These squats were rockbottom. For these reasons, I feel I know something about squats. I consider the squat to be a great way to increase strength and muscular development. I have no knee or back problems-I actually feel like I'm fifteen years old! Plus, with several personal trainer certifications under my belt, I can confidently say, “I know squat.” My success and absence of injuries are the result of several factors, including being obsessed with exercise performance, proper nutrition, preventative health care, and taking the slightest injury seriously and getting the proper attention immediately. I'll deal with each of these issues separately. Performance There are many variations of the basic barbell squat. As I'm most concerned about muscular development, I choose to do my squats with a relatively narrow stance, toes slightly pointed outward. This is also how I stand when relaxed. In fact, most people will find that their own “natural positions” will be the most productive and comfortable when it comes to squats. I also stand on a 3/4” thick board which elevates my heels slightly. Some experts believe this puts too much stress on the knees. While this may be true, it's because there is less hip flexion, and more stress on the quads. Remember, your knee is a hinge joint, and the movement forward out over the toe is not necessarily a bad thing. I endeavor to keep my lower back tight, my chest up, and shoulders back. I also keep my eyes forward. Looking up can put unnecessary stress on the vertebrae behind the neck. Treat every rep as a separate event. I consciously remind myself (especially as fatigue sets in during a set) to keep my chest up and back tight. Not maintaining this position will open your back up to possible injury. Personally, I wear a snug tank top under my sweats which reminds me to keep my chest, back and abs tight. When I begin the movement, it is always under control. There's no rapid movements or bouncing. I slowly lower myself to a full squat position, and then deliberately push upward, maintaining position, to complete the rep. I'm against partial squats as these movements transfer too much negative stress to the knees during the process of “stopping” the squat. During a full squat, this stopping stress comes at the bottom of the movement and is absorbed by the glutes and hamstrings-big muscles which can handle the stress. Have you ever noticed that the people who complain about knee problems from squats are those people who do partial squats, believing they are easier on the knees? Proper warm-up is also crucial. I ride the exercise bike for ten minutes, perform five to six sets of leg curls to failure, plus one or two easy sets of leg extensions. I'll also do a couple of sets of squats with my lightest weight to get physically and mentally prepared for the torture that will follow. Between sets of squats, I stretch my quads, lower back and hamstrings constantly. Tight quads or hamstrings will contribute to sore knees. While saying that I don't use knee wraps or a belt may sound like bragging, it's not. There's a good reason why I avoid using these accessories. Knee wraps will take good developmental stress away from the knees, creating muscle imbalances which can ultimately lead to injury. Also, tight knee wraps will compress the kneecap, which can result in serious problems. Once again, the guys who use knee wraps are always complaining about knee problems! The same can be said for using a weight training belt. In a healthy athlete, a weight training belt will take good stress away from developing muscles, causing muscle imbalances. A weight training belt can actually act as a second set of abdominal muscles, taking stress away from the abs. My advice is to lose the belt. You'll be rewarded with better abs than any crunch or informercial gimmick will ever accomplish. Did you know that 90% of back pain is a result of weak back muscles, not injury? The remaining 10% are directly attributable to accidents. So strengthen that back, sofa boy! One final bit of advice on the topic of squat performance: Common sense dictates that if you approach your half squats wrapped from head to toe with a belt, power suit, knee wraps, and the like, don't suddenly run into the gym and try to do full squats “au natural” with the same weight you were using. Start with a light weight, and use strict form. Or go to a doctor so he can unscrew your head and let the hamster out. Remember, weight training done properly is one of the safest activities one can undertake. Done improperly, it is one of the most dangerous. Nutrition In general, a high protein, moderate carb, and moderate fat intake works well for me. While my diet is solid all year round, there is always a place for quality supplements, especially during periods of intense training. For example, when I trying to achieve a specific goal, such as preparing for a bodybuilding competition, my pre-workout ritual includes Animal Stak, Hot Shots, a mixture of Ribose and Glutamine Powders, and sometimes an aspirin to help cut down the inflammation that will come from my workout. As my training is always hard and heavy, I also take Flax 1000 for its anti-inflammatory properties, Jointment as insurance against joint and ligament problems, and a daily Animal Pak for its vitamins, minerals, antioxidants, aminos, and performance enhancers. Proper supplementation works. Take it seriously. Preventative Health Care In keeping with proper supplementation, taking an active part in preventing injury is also important. As I said, I stretch quads and hamstrings. I also fill a sandwich baggie with ice and put one on each knee while watching TV after a particularly tough squat workout. During the winter months, I'll even use neoprene knee wraps to keep my knees warm during a workout. They do not provide support, but just keep the warmth in. I also get chiropractic adjustments regularly. Injuries No matter how skilled a race car driver is, speeding around a track at 200+ miles per hour will eventually land him in an accident. Likewise, squatting hundreds of pounds involve a similar risk of mishap, and when one happens, no matter how minor, your immediate attention and response is critical. I've had no significant injuries (my worst injury in all my years of training was a shoulder problem, and that was from snowboarding!). But as soon as I feel a pulled muscle, a tender joint, I give it immediate attention. I consult with my healthcare practitioner and follow his advice to the letter. Many people, when they experience a pulled muscle, rest it until pain goes away. This only encourages the development of scar tissue, which is different and weaker than healthy tissue. Visiting a health care professional who uses the appropriate therapeutic modalities (massage, ultrasound, diathermy, etc.) will insure that the injured tissue is rehabilitated to the point of being 100%. Most serious injuries begin as minor aches and pains, so listen to your body and treat it properly. Mental Prep More than any other exercise, squats demand a mental toughness that no other exercise can match. That's one reason I like it so much-I feel like a gladiator going into battle as I approach the power rack. Like the gladiator, I begin thinking about my impending battle, days in advance, with excitement-I begin to hunger for the feel of the weights on my back, imagine how tough the sets will be, and savor the sweet the taste of victory as I slay the beast. Believe me, you'll feel the exact same way when you do twenty reps to failure. Grinding out rep after rep can be a near-spiritual experience. The people who get consistent results are referred to as “grinders”. They rep until failure, then somehow manage to grind out another one. Develop an animal instinct for this kind of mental and physical toughness, and when you combine it with squats, you'll see spectacular results. I hope these tips inspire you to bigger and better workouts. Soon, you'll know squat. Happy squatting. __________________ ****************** Disclaimer: Information given by me is my personal opinion. It cannot be considered medical advice and does not represent the official opinion of a company that is not a sponsor here. ******************

07-19-2005, 02:24 AM	#2
johnsbod Member Join Date: Apr 2005 Location: Vienna, Austria Posts: 2,733 Recipes: 0 Rep Power: 60	That's a good article. I use a narrow stance when I squat too and have never used a belt or wraps in my life. Squats are great for developing core strength. The knees over the toes issue is debatable. I try to keep my knees from going too far past my toes, but a little bit past isn't a big deal to me. __________________ Wenn Sie Deutsch sprechen können, posten Sie hier. Misc Perv #69

07-19-2005, 03:44 AM	#3
Stecman New Member Join Date: Jun 2005 Posts: 22 Recipes: 0 Rep Power: 0	Good article. Tell me what you know about reps - This is what I've been doing - First, I warmup with my best form 5 sets at 50% and 5 sets at 80%. Then I do 1 set of 20 at 100%. (100% meaning how many I can do with perfect form) I increase my poundage every workout. Right now increasing at 5 pounds/week but eventually 1-2 pounds per week. (just started) __________________ Progress Page - Currently 11.5% bf, 160lbs

07-19-2005, 05:47 AM	#4
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,127 Recipes: 0 Rep Power: 200	"The same can be said for using a weight training belt. In a healthy athlete, a weight training belt will take good stress away from developing muscles, causing muscle imbalances. A weight training belt can actually act as a second set of abdominal muscles, taking stress away from the abs. My advice is to lose the belt. You'll be rewarded with better abs than any crunch or informercial gimmick will ever accomplish. Did you know that 90% of back pain is a result of weak back muscles, not injury? The remaining 10% are directly attributable to accidents. So strengthen that back, sofa boy! I LOVE squats! I always have because I'm good at them. I must say however, that I do strongly disagree with this paragraph. I've been doing squats and DLs for over 20 years with a PL style belt and I've only tweeked my back twice in all that time. Yes, both times were during squats, but it was only because I was being careless with warm up sets and I wasn't paying attention to my torso. I have excellent lower back strength still and I have very good ab strength as well. Especially in my lower ab region. That paragraph eludes to the idea that wearing a belt can inhibit muscle development in your abs and I say that is a load of crap. If that were true then why are there so many ridiculously strong PLers that can squat and DL 800+ or even 900+ lbs? You think that their belts are doing all the work for them? I don't think so! That doesn't even make sense. So, I don't care what some BBer who has never squated over 500 lbs before thinks about wearing a belt during squats. I think I'll go with my 23 years of very successful experience. __________________ Don't forget to periodize Best BP 507 lbs competitive Best Squat 705 lbs competitive Best DL 650 lbs competitive Guns don't kill people, men who come home early do. My workout log http://www.ironmass.com/forums/showthread.php?t=6247

07-19-2005, 05:59 AM	#5
johnsbod Member Join Date: Apr 2005 Location: Vienna, Austria Posts: 2,733 Recipes: 0 Rep Power: 60	Powerman, you have a point when it comes to powerlifting IMO, but I think it's different for bodybuilders. Powerlifters train to hit a high 1RM while most bodybuilders probably never test that 1RM on squats (at least I don't). I would definately recommend a belt and wraps for people going that heavy, but when I do several working sets of squats anywhere from 6-20 reps I don't think that is beneficial to me. Doing multiple sets for higher reps without a belt will certainly help improve your core strength. The typical PL stance is also much wider which I would imagine places more stress on the knees if you don't use wraps. __________________ Wenn Sie Deutsch sprechen können, posten Sie hier. Misc Perv #69

07-19-2005, 01:56 PM	#9
Dan Unpaid Trash Collector Join Date: Apr 2005 Location: Colorado Posts: 1,725 Recipes: 0 Rep Power: 26	I knew powerman would have someting to say as I read that. 20 yrs of practical / success goes a long way. I used to wear a belt all the time until my surgion and chiro got on my case. Not having that 20 solid yrs under me I opted to take the advice and donated my belt to the gym. My squats and deads are still lower than they once were and I have to be near perfect in form or I really feel it. I have gone with out my belt for ....has to be 7-8 months by now. I did it as more of a physical / mental test on myself. My core is really strong but it was before I would say losing the belt has been more helpful in my mental prep prior to lifting. Picture it focus and go, considering the damage I have done to my body throughout the years I am very lucky. I still do some lifts by doc's tell me I should not but I go easier than I once did. We all need to do what works for us and had I been at it for 20 yrs I doubt I would have given up my belt. Dan __________________ Got an issue send a PM ... to anyone but me

07-22-2005, 10:46 PM	#10
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,302 Recipes: 0 Rep Power: 71	I always thought the king of lifts was deadlifts.... Oh well, squats are my favorite lift to do.

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