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02-04-2012, 03:25 PM
  #27
Guffaw
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Quote:
Originally Posted by newfr4u View Post
never ever bounce off the box. that's a good way to get hurt and probably the number one danger of doing a box squat



perfect. but you shouldn't rely on the box squat to teach you depth.



:thumb: try to eat a LOT. not kidding. late 20's is nowhere near too late.



uhhhh... that's entirely upto him whether he keeps up his form, progression, and calories.



lots of myths in this post.

- he is doing squats with 140lbs. that's nothing. anyone can do that 3-4 times a week easy, even while playing hockey. call me when the squats get heavy, i.e. 2x bodyweight.
- overtraining is a term that gets thrown around a lot. needing an extra rest day every once in a while is not overtraining.
- +15lb/week is superstandard for beginners upto 1.5-2x bodyweight, provided he eats enough calories above his maintenance.
- below parallel is not dangerous, and not the cause of knee pain. look at front squats, the patela goes well beyond 90 degrees of flexion. according to Rippetoe, the reason to only do parallel with back squats is because ass-to-grass squats don't give you much more stimulus than just below parallel.
- re: sets of 15, that's endurance training, not strength. it has it's place, but he should focus on raw strength first.



:thumb:

look into some SMR and/or sport massage to handle some of the lifting pains.
I disagree. Weight used is relative and means nothing in and of itself. I don't know if 140lbs is easy for him or not.

I know what over training is.

Below parallel and beyond 90degree of flexion does put added stress on the patella tendon.

15 reps has it's place just as 5 reps does. Just making the point that if you train 5 reps below parallel heavy you are asking for trouble as you get older.

I don't mind you disagreeing, but please don't talk to me like I'm an idiot. I've been in gyms for over 20 yrs., was an internship away from a B.S. in exercise physiology before changing majors, and have spent more hours picking my orthopedic surgeon's brain (knee specialist) than I care to admit.

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