Originally Posted by Silock
No, I shouldn't have even said anything to begin with. It's not a big deal.
Anyway, I used to do conventional squats, but it's just too risky without enough benefit, IMO. I would only do ATG squats, because that movement is so much better for you than parallel squats. When you go ATG, you actually recruit your hips and posterior chain to move the weight. You also recruit your glutes, hamstrings and groin to help with the weight, which is something you don't get with a more shallow squat. Eliminates the need to do deadlifts. The problem is that your lower back is still the weak link in that movement. I still do them sometimes, but I never go past 265 x 5 or so.
I've found it's much better for hip stability, true strength and flexibility to do single-leg (pistol) squats. It's amazing how many guys I see doing 4 plates on half-squats, but they could NEVER do an ATG pistol squat. Yet, that's what's most beneficial, especially for sports. If I can put my hands out straight in front of me, put one leg out straight in front, and touch my other glute to my heel, and then propel my own bodyweight up again, that is MUCH more functional. You're recruiting every muscle in your lower leg, posterior chain and core to do this movement. If I'm playing soccer and I need to change direction quickly, those are the exact same muscles I'm going to use to do so. I understand that not everyone is flexible enough to do that, but it's something to work toward. Functional strength that eliminates the need to do squats and deads, but because of the leverage you place on the body, works the muscles just as well (and better, if you include all the additional muscle groups it recruits).
My leg day (only done once a week, due to also doing spin class and soccer... there's no need for more, nor COULD I due to not being able to get enough rest) is pretty much just bulgarian split squats (weighted), pistol squats, and 3-4 sets of the leg matrix (bodyweight squats x 24, lunges x 24, jump lunges x 24, squat jumps x 24, no rest... that's 1 set) with the occasional light squat in there just to keep the PC primed.
Those movements are SO much more functional. They help you in much better ways than just regular squats. That being said, I'm not a bodybuilder. There are some benefits to doing high-weight half-squats if you want to build your quads, but I don't need that. I can barely fit in pants as it is. Soccer player all your life = quads and calves to spare. Although, if I were a bodybuilder going for pure mass, I'd probably use the leg press machine, as you can load up the quads much more with that than you can with squats.
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