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Old 07-11-2008, 09:16 AM
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_Wolf_ _Wolf_ is offline
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Location: Trinity University, San Antonio, Texas
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Well, several things which you should consider here.

Firstly, depth. You said that on some reps you go to parallel and on others you go lower. Well, IMO you should be trying to go below parallel. Most of the time when people say they are hitting parallel they are mistaken. Parallel does not mean thighs parallel to the floor. Parallel means your hip joint is in line with your knee joint and THAT is parallel to the floor. I am attaching a picture for you to better understand. Given this criteria, it would be better for you to use a box to gauge depth. This does not mean squat onto a box. It means that you must go and touch the box with your butt and then come back up.

Next, tempo. You said that you cannot come up fast for 10 reps. That is normal. But, I think what everyone wants to know is that are you forcefully doing them at a slow pace? If you are, then why? If you aren't then its normal to struggle while coming up. The purpose is to have controlled reps: not forcefully slow reps.

Lastly, your warm-ups need some looking at. Do you do any hip mobility work? If not, then its time you start. I'll post a few suggestions hip mobility work later...Back to warm-ups: when you say you do 135, 185, 225 do you mean to say that you warm-up continuously without taking any break? If so, then you are approaching this wrong. You need to do one warm-up sets, rest 1-2 minutes, do the other, repeat, etc. During your workout, with such high rep squats, rest between sets for atleast 3 minutes. Keep a timer. If you really feel that you can rest shorter then go for it. But if you try and keep a 3 minute level, then you'll be better off on the safe side.

Here are some Hip Mobility links:

http://youtube.com/watch?v=Rq8CWv8UPAIhttp://youtube.com/watch?v=tiA0-IatUrYhttp://youtube.com/watch?v=WKnpmQNhc3w
I'll post the picture now...
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