Squats - the basic elements in bodybuilding and powerlifting - are used to gain muscle mass and develop leg strength. Today we will consider the classic squatting technique from different disciplines, their features, as well as give recommendations that will improve the results in these exercises.
In powerlifting, not muscle volumes are important, but lifting weight. Therefore, basic exercises, including squats, are aimed at developing the strength characteristics of an athlete.
Pick up a comfortable grip on your palms.
As a rule, this distance is 12-15 cm wider than the shoulder joints. The fingerboard should be placed on the upper part of the shoulder blades, approximately at the level of the rear deltoids:
Tips on the technique:
If you bend lower, the load on your knees will increase. If you hold the spine vertically, the tension in the lower back will increase.
As a rule, these are:
A common mistake - strength training of the lower body and back are placed next to the program.
An experienced mentor will help identify critical errors and find ways to resolve them.
In strength exercises, it is allowed to rest for 4-5 minutes. A long pause is necessary to restore heart rate and replenish energy costs.
We do not recommend developing a training plan on your own to improve results.
Powerlifting is a competitive discipline that has a sophisticated athlete training system.
The powerlifter program consists of several cycles and periods (power, preparatory, competitive, recovery). An individual plan is built for each stage, taking into account the physical condition, weight, and anatomical features of the athlete. Therefore, in order to progress in powerlifting, you need to do it only under the guidance of an experienced trainer.
In bodybuilding, the maximum weight of the barbell is not so important.
Much more important on the result is the time spent by the muscle under load, which leads to subsequent hypertrophy of the fibers.
Straighten the shoulder girdle, bend the lumbar region, keep your head straight. Keep this position of the back until the end of the approach:
If you shift the body weight forward, to the socks, there is a risk of injury to the knee joints.
Typically, these are:
Ask an experienced athlete to follow your squats and flag errors.
This amount of training is considered optimal for leg enlargement.
" That is, do not lower the pelvis below the knees, and at the top point do not straighten your legs to the end. In this case, increase the number of repetitions to 25-30 in the approach.
An interesting fact. The six-time Mr. Olympia, Dorian Yates, said he was disappointed with squats as an exercise for gaining mass.
The famous athlete completely abandoned this basic exercise and replaced it with a leg press in the simulator.
He explained this by the fact that upon reaching certain weight loads in squats, the risk of injuring your knees or spine critically increases. Therefore, for athletes training with a weight of more than 200 kg, Yeats recommends switching to the bench press.
Note that the advice applies only to experienced bodybuilders. For beginners, squats remain the best exercise for developing lean body mass.
As a rule, women's training sets as their goal weight loss, overall muscle strengthening and rounding of the buttocks. In such exercises, you do not need to regularly increase the weight of weights to maximum values. Otherwise, the athlete runs the risk of increasing the hips in volume, which can lead to a deterioration in the proportions of the figure.
The main thing in "female" squats is to focus on stretching and contracting the gluteal muscles.And in order to improve the effect, girls are recommended to additionally do various exercises: plie-squats, cross lunges back, buttock bridges and others.
If an athlete purposefully prepares for bodybuilding or powerlifting competitions, then she needs to follow all the rules of squats and regularly increase the weight of the barbell. The difference with men's training is only in the loads. The remaining nuances are the same for both sexes.