If you've ever worked with a personal trainer, read a bodybuilding magazine, or spent any time on the bodybuilding forums, you've probably heard one steady mantra when it comes to squatting - you have to do them, and you have to break parallel.
You have read many times that partial reps on squats will damage your knees, and that you won't see steady gains.
You've also probably seen many trainers in the gym who train with less than perfect form on squats - not going down all the way.
You have probably scoffed at their training methods, as you've been conditioned to view their technique as ineffective and dangerous.
The truth - according to many chiropractors - is that these "partial squatters" may just be on to something.
Scientifically, it's a fact that the kneecap can only bend 90 degrees.
Any movement after that is going to result in a transferal of weight from the thighs and knee, down to the tendons.
This means every time you are squatting with 315 pounds on your back, your knee tendons are carrying that 315 pounds to the very bottom, through the explosive point of the exercise, back up to the 90 degree point.
If you have any doubt, you can test this theory out on yourself.
Begin by sitting on a regular bench and extending your knees outward, as if you were completing a set of leg extensions.
Watch your kneecap.
You'll see it moving throughout the movement, until you reach the point where your lower legs are parallel with your body, around 90 degrees.
From there, your leg will keep moving, but your kneecap will remain stationary.
Try it! What is holding and controlling the movement of weight for the remaining 30 or 50 degrees as you move down to the "ass to grass" position? Your knee tendons, of course.
Do you feel comfortable placing 315 pounds at the mercy of tendons, entities which by definition cannot grow along with the muscles? When you look at it like that, it may make sense to only use partial range squats - or not to squat at all.
This may go against conventional bodybuilding logic, and everything you've ever been told about training.
Scientifically, however, it makes sense.
You wouldn't want to place your entire bodybuilding career at the mercy of small knee tendons which cannot be strengthened, would you? Here are few additional tips for each commonly used muscle building exercise for the thighs.
Squats If you must do them, don't go down too low.
You'll only be risking your knee tendons, and not making any additional gains.
You can achieve great legs without squats; it will just take a bit longer.
Lunges Don't go down too low when you're doing this movement.
Going all the way down to where your knee comes in contact with the ground will result in your tendon bearing the weight of the total barbell, not half as with squats.
So in theory, this exercise may be even more dangerous than squats.
Leg Presses This movement should become your bread and butter.
Keep it heavy and keep the reps and sets high.
Leg Extensions Avoid going below 90 degrees on this movement, and use it at the conclusion of your routine to bring out shape and cuts.
You have read many times that partial reps on squats will damage your knees, and that you won't see steady gains.
You've also probably seen many trainers in the gym who train with less than perfect form on squats - not going down all the way.
You have probably scoffed at their training methods, as you've been conditioned to view their technique as ineffective and dangerous.
The truth - according to many chiropractors - is that these "partial squatters" may just be on to something.
Scientifically, it's a fact that the kneecap can only bend 90 degrees.
Any movement after that is going to result in a transferal of weight from the thighs and knee, down to the tendons.
This means every time you are squatting with 315 pounds on your back, your knee tendons are carrying that 315 pounds to the very bottom, through the explosive point of the exercise, back up to the 90 degree point.
If you have any doubt, you can test this theory out on yourself.
Begin by sitting on a regular bench and extending your knees outward, as if you were completing a set of leg extensions.
Watch your kneecap.
You'll see it moving throughout the movement, until you reach the point where your lower legs are parallel with your body, around 90 degrees.
From there, your leg will keep moving, but your kneecap will remain stationary.
Try it! What is holding and controlling the movement of weight for the remaining 30 or 50 degrees as you move down to the "ass to grass" position? Your knee tendons, of course.
Do you feel comfortable placing 315 pounds at the mercy of tendons, entities which by definition cannot grow along with the muscles? When you look at it like that, it may make sense to only use partial range squats - or not to squat at all.
This may go against conventional bodybuilding logic, and everything you've ever been told about training.
Scientifically, however, it makes sense.
You wouldn't want to place your entire bodybuilding career at the mercy of small knee tendons which cannot be strengthened, would you? Here are few additional tips for each commonly used muscle building exercise for the thighs.
Squats If you must do them, don't go down too low.
You'll only be risking your knee tendons, and not making any additional gains.
You can achieve great legs without squats; it will just take a bit longer.
Lunges Don't go down too low when you're doing this movement.
Going all the way down to where your knee comes in contact with the ground will result in your tendon bearing the weight of the total barbell, not half as with squats.
So in theory, this exercise may be even more dangerous than squats.
Leg Presses This movement should become your bread and butter.
Keep it heavy and keep the reps and sets high.
Leg Extensions Avoid going below 90 degrees on this movement, and use it at the conclusion of your routine to bring out shape and cuts.
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