7 Reasons To Squat

There’s a golden rule in squatting: make sure you break parallel. Alas, when we train the squat, as we do every week, we endeavor to make sure we break parallel. But do you strive to hit full depth? I’m talking full range of motion (ROM), ass-to-grass position. Of course, we’ve been taught that for a rep to count in a workout, we need to break parallel. So this may lead some athletes to believe that the only need to lower themselves the equivalent distance when performing strength training. There’s no doubt that some people may have mobility issues that prevent them from exercising their full range of motion in the first place. But as you’re about to find out, squatting to full depth is far more effective and safe than squatting to just below parallel.

1. Deep squats help you get comfortable getting out of ‘the hole’

The ‘hole’, as it is known in weightlifting, power lifting, and Olympic lifting circles, is the lowest part of a squat—usually the receiving position for the clean and the snatch. How you handle the hole plays a large part in determining your success as a squatter—not to mention how far you can progress in the Olympic lifts. Squatting to full depth with heavy loads allows you to become comfortable with being in the hole, and learning how to drive out of it. This will help to increase your power production (as mentioned below), as well as improving your comfort level with both the clean and snatch, where you have to ‘catch’ heavy weight in a full squat (front or overhead) position. If you only train with squats that creep just below parallel, then you’re going to hit plateaus with your Olympic lifts because you simply won’t be used to holding heavy weight in deep positions.

2. The deeper the squat, the greater the power output

The PAP effect—also known as “post-activation potentiation”—refers to when an athlete “primes” the muscles in one particular exercise in order to increase muscle force production in a subsequent exercise. PAP is well documented as a technique used by athletes to increase their vertical jump and sprint times (up to 100 meters).

Why?

Because squatting deeper requires more work from the muscles—particularly those of the posterior chain (calves, hamstrings and glutes). When you squat to full depth, your muscles are stretched further and are better activated than if you were to just perform a parallel squat. With all that tension in your muscles, you can generate more power when coming out of the bottom position. Furthermore, when you squat deep, your hips take more of the load than your knees and ankles, and hip extension torque is increased. Not only does that allow you to drive out of the hole with force, but it also helps to prime your musculature and increase the PAP effect for subsequent power exercises (such as sprinting and jumping).

3. Deep squats build stronger legs

The squat is renowned as the best compound movement in the world of fitness. During the squat, the hip, knee and even the ankle joints (plantar flexion occurs at the joint when you press into the ground during the concentric phase of the squat) are all involved in the movement. As a result, your soleus (the calf), hamstrings, quadriceps, glutes, abdominals (core stability), hip adductors and erector spinae are all engaged during the back squat. Even the traps have to work to stabilize the bar as it’s racked across your back. Now, when more muscles are being worked, the body secretes more HGH (human growth hormone) and testosterone, two hormones that are vital for building muscle. In addition, the more tension that is placed on a muscle (and the more time that the muscle is placed under tension), the more muscle fiber is recruited, which increases muscular hypertrophy and strength. The problem with partial ROM squats is that while they do stretch the muscles in the legs somewhat, they could be stretched so much further. So while you may be able to lift more weight when just breaking parallel, your muscles will be getting more of a workout by going to full depth; their time under tension will be significantly increased, and more muscle fibers will be recruited to handle the load.

For further proof that full squats are best for lower body strength, consider a 2013 study. In the study, ‘physically active’ male students were randomly assigned to 12 weeks of progressive squat training, performed as either a deep squat or a partial squat. The full squat group gained 1.2 kg of muscle, increased lower body muscle mass by 2 percent, and increased thigh muscle cross-sectional area by 4 to 7 percent, depending on the part of the leg measured. On the other hand, the partial squat group gained no measurable muscle, but did increase the cross-sectional area of the thigh slightly.

4. Deep squats increase stability in the lower back

Squats are a true compound movement, targeting multiple muscles in the body. This includes the erector spinae, rectus femoris and other paraspinal muscles in the lower back. Building strength in these muscles in conjunction with the glutes produces improved structural balance, better posture and even reduces hamstring injuries in runners.

5. Deep squats improve your flexibility

When you squat with a full range of motion, your muscles are fully stretched. Because a lot of people have poor flexibility in their hips, hamstrings and ankles, getting into an ‘ass-to-grass’ position is a challenge in itself. As a result, they’ll stick to quarter or parallel squats, and keep stacking weight on the bar without ever trying to squat to full depth with lighter weight. But in such situations, it’s important to check your ego and recognize the value in stripping the barbell of some of that weight (or all of it!), working on your mobility and performing squats to depth. Do enough deep squats, and you’ll be surprised at how much your ankle, hip and even wrist and shoulder (in the case of front/overhead squats) increases.

As world-renowned strength coach Charles Poliquin states, “Not only do full squats keep you honest and encourage you to achieve functional mobility, they allow you to train for better structural balance throughout the body.”

So while you may think that squatting to quarter or partial depth won’t cause an injury, consider that if you keep squatting this way, then over time you will develop muscular imbalances in the hips and knees, increasing the risk of injury and pain. Don’t take that risk. Deep squats are a natural human movement (we come out of the womb squatting deep) that “allow for a balanced development of the hip and lower back musculature, while encouraging peak dynamic mobility.”

6. Full squats build bone and are safer for the spine

You can’t squat as much weight when you hit full range of motion versus partial squats. This is important because lighter loads place far less strain on the spine. Yes, technique is obviously important regardless of how deep you’re squatting, but squatting mammoth amounts of weight in a partial squat is not worth the amount of unnecessary compressive force placed on the spine. In such instances, the musculature in your back becomes the performance-limiting factor—not the legs.
However, when you do load the spine with manageable weight and squat to full depth, you’re helping to build bone mineral density—vital for protection against fractures and osteoporosis.

7. Full squats are better for knee health

It might seem counter-intuitive, but the deeper you go in a squat, the increased knee stability you’ll experience. This is because there is increased contact between the back of the thigh and the calf, reducing the shearing forces on the ligaments within the knee. In fact, a 2013 study from Sports Medicine found that the highest compressive forces are placed on the knee when it is at a 90-degree flexion angle. Essentially, allowing the knee to move freely in a full range of motion helps to build tissue strength around the knee joint—not to mention decreasing the amount of stress (and therefore reducing the risk of injury) on the knee itself.

Is there any value to squatting just below parallel?

Partial squats allow for heavier loads to be lifted in a specific portion of the lift. For example, if you are training with full squats and have difficulty getting past a particular sticking point that is close to parallel, training with heavier weights at parallel can help to boost your strength in that part of the lift.

Now, many athletes will, at first, struggle with squatting to full depth. The limitations in their mobility will mean that they can only just break parallel—and that’s ok. You can still get plenty of benefits from squatting this way. In addition, if an athlete’s form is so poor that squatting to full depth would increase the likelihood of injury, they need to spend time learning how to go through a full range of motion in the squat using a PVC pipe or just their bodyweight.

Types of Muscle Soreness Caused by Bodybuilding Training

Soreness is a normal part of the recovery process that starts once you finish your bodybuilding workouts.

There are several degrees of soreness that we need to be aware of:

Typical Mild Muscle Soreness:
The first type of soreness is the typical mild muscle soreness experienced the day after a good workout. While scientists are still unable to pinpoint the true cause of such soreness, it is generally accepted that it is caused by micro trauma caused at muscle fiber level and by an excess of lactic acid. At either rate, what’s important is the fact that this is good soreness as it is of a mild nature and muscle function is not impaired. It generally lasts a day for advanced athletes and up to 3 days for a beginner. This soreness is a good indicator that you had a good workout the day before as you created the trauma necessary to trigger adaptation (e.g. muscle growth). When you are no longer experiencing this type of soreness then that is an indication that your body has successfully adapted to the training program; something that leads to no gains unless the routine is changed once again.

Delayed Onset Muscle Soreness:
The second type of soreness is delayed onset muscle soreness, better known as DOMS. The term DOMS refers to the deep muscular soreness usually experienced two days after the wokout has been done (not the day after). This soreness prevents the full muscular contraction of the muscle. This type of more severe soreness is caused when you either embark an exercise program for the first time or when you train a body part much harder than usual. This pain can last between a couple of days for an advanced well-conditioned athlete or as much as a week for a beginner. If you are being affected by this type of soreness and it is time to workout again, I find that the best idea is not to take the day off, but instead to exercise the body part doing an Active Recovery routine. The Active Recovery Routine that I am referring to here is a routine where all of the loads are reduced by 50% and the sets are not taken to muscular failure. For example, if you are to perform an exercise for ten repetitions, divide the weight that you usually use for that exercise by two and that is the weight that you will use for that day. Also, stop executing the exercise even though you will not have reached muscular failure once you get to repetition number ten. The idea of this type of workout is to restore full movement in the muscle and to remove the lactic acid and other waste from it. Also, to force high concentrations of blood into the damaged area in order to bring the nutrients needed by the muscle for repair and growth. I have always found that doing this is always more beneficial as by the next day you will not be as sore or stiff anymore as opposed to skipping the workout in the name of recovery and waiting for the pain to subside in a week or so.

Injury-Type Muscle Soreness:
The third type of soreness is the one caused by injury. This soreness is entirely different in nature from the ones described above as it is usually immobilizing in nature and very sharp. Depending upon the nature of the injury, it may be experienced only when the muscle is moved in a certain way or constantly. Sometimes these injuries become apparent as soon as they happen. Other times the day after. If you become injured, the first thing that you should do is apply the RICE principle (Recovery, Ice, Compression and Elevation). After consulting a doctor, some injuries may allow you to continue training while working around the injury (in other words, finding the exercises that target the injured muscle without involving the range of motion that triggers the pain). Other more serious injuries, like a muscle tear, may involve complete rest of the injured area, and depending on the severity, it may require even surgery. Therefore, when you weight train, please leave the ego somewhere else. Do not bring it into the weight room as it may cause you to get injured and injuries not only can take you out of the gym for a while, but they always seem to haunt you long after you think that you have fully recovered. So needless to say, the best way to prevent this type of soreness is by cycling your exercise parameters and by constantly practicing good form.

There are a few techniques that one can use to manage muscle soreness from the first two types:

Ensure proper nutrition:
While this should be obvious, a lot of people miss the boat on this one. If you do not take the proper amount of carbohydrates (1-2 grams per pound of body weight depending on how fast your metabolism is), 1 gram of protein per pound of body weight and 15-20% of your total calories from good fats, your body will not have all of the nutrients that it needs in order to recover and grow (regardless of what supplements you are taking).

Drink your water:
While this does not look fancy, muscle is over 66% water. Therefore it is of utmost importance that you drink your water. You need your body weight x 0.66 in ounces of water on a daily basis in order to function properly. So if you weigh 200-lbs then you need 132 ounces of water per day. Less water than that and you impair your ability to flush out toxins and thus your recovery will be adversely affected.

Periodize your training and keep training sessions to 60 minutes maximum:
If you train heavy all of the time, this will invariably lead to overtraining and even injury. The same is true if your volume is too high. Therefore, it is important that you periodize your workouts by manipulating the volume and how heavy you train. Alternate periods of higher volume and lower weights (10-15 reps) with periods of lower volume and heavier weights (6-8 reps). In addition, in order to maintain anabolic hormone levels high, refrain from training for longer than 60 minutes (45 minute sessions being even better). After 60 minutes testosterone levels go down while cortisol levels rise. As a result, training past the 60 minute mark leads to increased cortisol levels and thus impaired recovery.

Do some cardio:
Believe it or not, three to four 30 minute sessions of cardiovascular exercise a week will actually help you speed up recovery since the extra oxygen and circulation helps to flush out toxins and lactic acid out of the system. So do not neglect your cardio.

Alternating hot/cold showers:
Alternating cold and hot showers (30 seconds of cold water followed by 1 minute of hot water) is a great method to help flush out toxins and lactic acid. The cold water creates vasoconstriction while the hot water creates vasodillation. You can use this simple method after a hard workout. Typically, I like to do 3-5 rounds of cold and hot.

Massage:
Massage can help with lymph movement (a fluid that helps to remove waste from body tissues), which combined with blood helps to supply oxygen and nutrients while helping to rid the body from wastes and toxins. While ideally, the higher the frequency of training, the more often one should get a massage, a massage performed once a month will do wonders for your overall recovery.

Enzyme supplementation:
There is an incredible amount of research that shows certain enzymes are not only good for digestion, but they are also good for anti-inflammation and recovery. I did not really believe this until I started using an enzymatic formula that has helped to reduce the soreness and inflammation that happens after the workouts with great results. The formula’s name is Sorenzymes, and it is composed of many enzymes that have healing properties and that reduce inflammation. At first, I really did not understand how enzymes can help to recover faster but Lee Labrada set me straight on this. Lee told me that this formula is composed of enzymes that work on a systemic level and address the issue of DOMS. He said: “One of the things that we have been finding from our research is that judicious use of enzymes can actually reduce the inflammation associated with DOMS, which increases recovery and therefore increase muscle growth – it can almost double it. It’s tremendous”. I must say that after I tried the formula, I was not disappointed and thus became a believer in enzyme supplementation. Just 4 capsules taken on an empty stomach after training do the trick for me.

L-Glutamine supplementation:
Glutamine is the most abundant amino acid in muscle cells. It is released from the muscle during times of stress (such as hard weight training workouts) and dieting. This amino acid not only has been shown to be a great anti-catabolic agent (protects the muscle from the catabolic activities of the hormone cortisol), to be a contributor to muscle cell volume, and to have immune system enhancing properties. For more information on glutamine please take a look at my article on Glutamine Basics.

Take Your EFA’s:
EFA supplementation has been shown to have anti-inflammatory properties (amongst many other good properties). Take at least 14 grams per every 100-lbs of bodyweight. Good sources of EFAs are Fish Oils, Flax Seed Oil, and EFA Lean Gold.

Take your creatine:
Creatine has been shown over and over again to help improve not only in between set recovery but also recovery after a workout as well. Half a teaspoon (2.5 grams) before and after your workout will upgrade your recovery capabilities. For more information on creatine please take a look at my article on Creatine Basics.

Get enough sleep:
If you don't get enough sleep your cortisol levels will go through the roof, recovery will be impaired, and your probability of getting injured and/or sick will increase. It is of utmost importance that one gets as much sleep as possible with 8 hours being optimal. 

How many workouts bodybuilders can skip (without reducing their progression)?

Bodybuilders who skip the occasional workout – because they lack the time or inclination – make just as much progress as bodybuilders who never miss a session. But athletes who skip more than 20 % of their training sessions are definitely jeopardizing their progression, according to a study that sports scientists at the University of Brasilia.

The Brazilians did an experiment with 90 male students, who at the start of the study had never touched weights. The researchers asked all of the students to train twice a week in a gym. The experiment lasted 11 weeks.

The workouts consisted of five basic exercises: leg press, leg curls, bench press, lat pull-downs and old-fashioned sit-ups. The students trained using a weight with which they could manage 8-12 reps, and rested for 90-120 seconds between sets.

Low, mid & high
Not all students attended the gym sessions faithfully. The researchers labelled 21 of the students “Low attendance”. On average these students missed a quarter of the workouts.

The Intermediate-attendance group were slightly more dedicated. They only missed an average of 15 percent of the training sessions.

The High-attendance group only missed 5 percent of the training sessions.

Leg strength
The researchers discovered that all groups developed the same amount of strength in their leg muscles.

Bench press
But missing training sessions did influence the amount of kilograms the students were able to lift when doing bench presses. The weight with which they could just manage 1 rep  increased by more in the Intermediate and High-attendance groups than in the Low-attendance group.

“We suggest that, during exercise prescription for young men, it is recommended to establish a minimum of 80 percent of training attendance to get optimal upper body strength gains”, the Brazilians conclude. “This information may be important for coaches and athletes during the design and execution of an RT program and for researches in the design of research protocols.”

Effects of training attendance on muscle strength of young men after 11 weeks of resistance training.

Training attendance is an important variable for attaining optimal results after a resistance training (RT) program, however, the association of attendance with the gains of muscle strength is not well defined. Therefore, the purpose of the present study is to verify if attendance would affect muscle strength gains in healthy young males.

Ninety two young males with no previous RT experience volunteered to participate in the study. RT was performed 2 days a week for 11 weeks. One repetition maximum (1RM) in the bench press and knee extensors peak torque (PT) were measured before and after the training period. After the training period, a two step cluster analysis was used to classify the participants in accordance to training attendance, resulting in three groups, defined as high (92 to 100%), intermediate (80 to 91%) and low (60 to 79%) training attendance.

According to the results, there were no significant correlations between strength gains and training attendance, however, when attendance groups were compared, the low training attendance group showed lower increases in 1RM bench press (8.8%) than the other two groups (17.6% and 18.0% for high and intermediate attendance, respectively).

Although there is not a direct correlation between training attendance and muscle strength gains, it is suggested that a minimum attendance of 80% is necessary to ensure optimal gains in upper body strength.