Written by Team MD
02 December 2017

15NN128-TRAIN

Training - What Science Tells us

6 Facts about Squats & Strength Programs

 

 

1) Muscle Activation During the Squat

 If you can’t squat then you ain’t strong! The squat is an important exercise for bodybuilders and power athletes. Researchers from the Scottish Institute of Sport summarized studies on muscle loading during the squat. Widening the squat stance increased the activation of the gluteus maximus. Muscle loading is greatest when dropping into the hole. Load (weight) is the most important factor determining muscle activation. Weight belts do not affect muscle activity during the squat. Squatting on unstable surfaces increases core muscle activation but decreases maximum force production during the lift. Free bar squats activate the quads and glutes better than Smith Machine squats, leg press or leg extensions. The greatest muscle activation occurs during the concentric (up) phase of the lift. Athletes must go to parallel to achieve maximum activation of the quads and glutes. (Journal Strength Conditioning Research, 26: 1169-1178, 2012)

 

2) Pros and Cons of Deep Squatting

 The squat is a popular exercise among bodybuilders and power athletes. Coaches, physicians, therapists and biomechanists disagree about the risks and benefits of deep squatting. A study by Klein in 1961 concluded that competitive weightlifters had lax knee ligaments compared to the average person. As a result, most coaches and the U.S. military banned deep squatting as part of physical training. More recent studies have shown that male powerlifters and weightlifters who regularly practice deep squatting have tighter knee joint capsules. Indirect evidence shows that deep squats increase the pressure on the kneecap, menisci and posterior cruciate ligament. Most athletes, particularly women, break at the spine during the lift instead of hinging at the hips. Deep squatting is not specific to most sports, so going below parallel is not recommended. Deep squats are safe and effective if athletes have good technique. Using improper squatting biomechanics is dangerous. (Strength Conditioning Journal, 34 (2): 34-35, 2012)

 

3) Parallel Squats Activate Muscles Better Than Partial Squats

 Athletes involved in power sports such as football or throwing should do partial squats (knees bent 120 degrees) using heavy weights— according to a study by Eric Drinkwater and colleagues from Australia. Bodybuilders and people interested in building lower body mass should do parallel squats because it increases the total workload on the leg and thigh muscles. Practicing 5 reps is superior to 10 reps using heavy weights because it maximizes work and overloads the muscles best. Performing high repetition partial squats with low or moderate weights was the least effective way to overload the lower body muscles. Few squat studies assess the effects of poor biomechanics on the spine. Good squatting technique involves maintaining a neutral spine and hinging at the hips during the exercise. (Journal Strength Conditioning Research, 26:890-896, 2012)

 

4) Single-leg Squats Overload Lower Body Muscles with Less Weight

 The squat is a central lift for most bodybuilders and powerlifters. Many coaches and sports scientists recommend unilateral exercises, such as single-leg squats, because they are more sports specific and better overload large muscle groups. Researchers from George Mason University and the U.S. Army concluded that single-leg squats allowed greater muscle overload using less weight than two-leg squats. Testosterone levels were similar when doing one- or two-leg squats. They concluded that using unilateral exercises promoted exercise recovery and reduced the risk of overuse injuries. Training one side of the body at a time is a good alternative to traditional bilateral exercise programs. (Journal Strength Conditioning Research, 26:1094-1100, 2012)

 

5) High-volume Weight Training Decreases Lung Muscle Strength

 High-volume weight training decreased maximum inspiratory and expiratory pressure by 14 percent. Australian researchers measured the effects of a high volume (5 sets of 10 repetitions in 4 exercises) or low volume (2 sets of 10 reps) on peak respiratory force during inspiration and expiration. The low-volume workout had no effect on lung function. High-volume weight training increases the load on the breathing muscles. Athletes practicing sports such as football, soccer or track and field running events should lift weights after their regular practice sessions. Lifting weights before practice will make it difficult for athletes to recover because of respiratory fatigue. (Journal Sports Science and Medicine, 11: 26-30, 2012)

 

6) Focusing Your Strength-training Program

The focus of the strength-training program depends on the desired results. Strength training can promote joint stabilization, muscle hypertrophy, muscle strength and explosive strength. Each of these goals requires a different training program. Joint stabilization requires exercises that build fitness in muscles that support the spine and joints in the upper and lower body. Muscle hypertrophy requires exhaustive exercises that push muscles to the max. Maximum strength is best developed through exercises that use more weight and fewer reps. Power requires rapid activation of the muscles and is developed best through plyometrics, explosive lifting and maximum intensity functional training. Each of these strength goals is important for all athletes. However, some goals are more important in specific sports than others. Design your program so that it includes a diversity of strength-training methods. (Strength Conditioning Journal, 34 (2): 42-49, 2012)

 

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